Vegetarian Marathon Advice

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    Jun 28, 2012 2:47 AM GMT
    Hi guys, I am in the beginning stages of training for my first marathon and was wondering if anyone has any advice on what foods are the best to load up on during this time as a vegetarian (not looking to change that). Thoughts on carb loading? Any advice is greatly appreciated!
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    Jun 28, 2012 5:02 AM GMT
    dsim1988 saidadvice on what foods are the best to load up on during this time as a vegetarian (not looking to change that). Thoughts on carb loading? Any advice is greatly appreciated!

    Can't speak from personal experience, but a friend is veggie and runs quite well, breaking 3 h and he hardly trains. You're going to need more protein and more calories -- sounds simple. I imagine google would pull up some detailed information.
  • Havasu

    Posts: 135

    Jun 28, 2012 5:36 AM GMT
    Scott Jurek: http://www.nomeatathlete.com/scott-jurek-eat-and-run-interview/

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    Jun 28, 2012 6:02 AM GMT
    lots of greens try juicing i've been slowly converting to more of a vegan base this is my weekly averages no pure science just estimations: 80% fruits and veggies either juiced or eatten whole, about 5 servings of fish and rarely meat about 5% of the diet. lots of Israel couscous high protein, hummus, garbanzo beans, and just try getting higher fruits once you get into the longer distance runs to keep your weight. You will need at least 3500 kcalls during your long weeks of training. I do tris so its fun trying new diets. have fun with it lots of work but it helps trust me.
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    Jun 28, 2012 6:09 AM GMT
    You should definitely sprinkle nutritional yeast on your food. It has a somewhat nutty flavor. You can find it at any health store. I would also recommenced coconut water after your runs. Stay hydrated!

    Also, as stated above leafy greens. Just have fun and assimilate your marathon training into your veggie lifestyle. Enjoy!

    I am just stoked to see all these runners!

    icon_biggrin.gificon_biggrin.gificon_biggrin.gificon_biggrin.gificon_biggrin.gificon_biggrin.gif
  • suedeheadscot

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    Jun 28, 2012 10:32 AM GMT
    I'm vegetarian myself, and have done 7 half marathons. I'm always eating pasta/carbs and protein supplement drinks, plus making sure I get plenty of veg and fruit. I've had no complaints from anyone!
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    Jun 28, 2012 12:59 PM GMT
    dsim1988 saidHi guys, I am in the beginning stages of training for my first marathon and was wondering if anyone has any advice on what foods are the best to load up on during this time as a vegetarian (not looking to change that). Thoughts on carb loading? Any advice is greatly appreciated!



    I really didn't change my approach to eating when I did my marathon buildup but here are the changes I made:

    - I upped my protein intake a little. The recommend amount of protein for vegetarian endurance athletes is .6 to .7g per pound of healthy body weight.

    - After workouts I had a recovery drink that consisted of a 4:1 ratio of carbs to protein. The carb total was 1.4g x healthy body weight.

    Overall I also upped my caloric intake in general as training went along but I really didn't track it closely. You can use a BMR calculator to ballpark what your caloric intake should be. Most have modifiers for exercise levels.

    The other thing I would suggest experimenting with is nutrition on longer runs. I found most sports drinks gave me a case of sugar belly and it took me a little while to figure out what foods worked best to take with me when running and the timing of intake.

    also as someone above mentioned above, No Meat Athlete is a great resource. http://www.nomeatathlete.com
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    Jun 28, 2012 3:28 PM GMT
    Thanks a lot, guys! I will definitely look into all of those things.
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    Jun 28, 2012 4:02 PM GMT
    Seeds, nuts, millet, amaranth, brown rice, oatmeal... look at Brendan Brazier's Thrive diet.

    One of his secrets, which I heartily recommend, is dried dates: instant energy. The body converts the glucose quickly. He has some recipes for making dates into performance gels, but they're also great plain.