Vegetarian Diet & Running: What You Need to Know

More and more people are making an effort to consume little to no meat in their diets.
The reasons for this can vary - whether ethical, environmental, or health-related.
We asked ourselves what a vegetarian diet can look like in sport, especially for running.

In our article, we take a closer look at vegetarianism, explore important nutrients and also ask our running ambassador Sophie how she combines her vegetarian diet with her running training.

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Different types of vegetarianism

A vegetarian is a person who does not eat any kind of meat. But did you know that not all vegetarians are the same? There are generally the following different groups:

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Important nutrients for vegetarian runners

For a healthy vegetarian diet, it is essential to ensure that you do not slip into nutrient deficiency. In particular, it is important to pay attention to proteins, vitamin B12, zinc, iron, calcium and omega-3 fatty acids. [1]

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Photo credits: Brooke Lark on Unsplash

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Proteins

Proteins are essential for recovery after your run as they contain amino acids that support muscle building and tissue repair. If you don’t consume enough protein, it can delay the recovery process. [2] The best sources of protein for vegetarians include: Dairy products, eggs, pulses, wholegrains, nuts and seeds such as chia. Athletes with an increased protein requirement can also supplement their diet with protein powder.

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Omega-3

Omega-3 fatty acids are among the so-called ‘healthy’ fats that are essential for a balanced diet. Among other things, they promote heart health and brain development. [3]

Vegetarian sources of omega-3 fatty acids include vegetable oils such as linseed and rapeseed oil, algae, walnuts, pumpkin seeds, tofu, avocado and soya products.

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Vitamin B12

Vitamin B12 is extremely important for health, as it plays a key role in many bodily processes, such as cell division and blood formation. Since the human body cannot produce vitamin B12 on its own, it must be obtained through diet. [4] For vegetarians, dairy products and eggs are good sources to cover the requirement. Nevertheless, it can happen that the intake is not sufficient, which is why taking vitamin B12 supplements can help. It is advisable to discuss the dosage with a doctor to ensure an appropriate intake.

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Calcium

Calcium strengthens our bones, among other things, it also plays an important role in the transmission of stimuli in muscles and nerves. [5] Vegetarians can cover their calcium requirements with dairy products. Other excellent plant-based sources of calcium include almonds, sesame seeds, tahini, dried fruit and pulses.

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Iron and zinc

Iron and zinc are essential nutrients for the human body and are particularly important for runners. Iron supports the transport of oxygen to the cells of all organs. If there is a deficiency, our blood cannot bind oxygen and transport it to the muscles, which makes sport and running more difficult. [6] Zinc helps to reduce inflammation, strengthen immune defence and heal wounds faster, which supports your regeneration and performance while running. [7]
Make sure your diet includes foods rich in iron and zinc, such as wholegrain products, pulses, nuts, quinoa and tofu.

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Carbohydrates

Carbohydrates are also important for runners, as they are an important source of energy and can boost performance during training. [8] Excellent carbohydrate-rich foods are: Buckwheat, quinoa, rice and starchy vegetables such as sweet potatoes.

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If you're looking for a convenient way to replenish your carbohydrate stores during training, be sure to check out our range of sports nutrition from OTE and Maurten. From hydro tablets to drink mixes and energy chews to gels, we offer you carbohydrate-rich products that have been specially developed for runners.
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Vegetarian diet in training

Our French running ambassador Sophie has been a vegetarian for several years and successfully combines her diet with her running training. Read what she has to say here:

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What made you switch to a vegetarian diet, and how long have you been vegetarian?

I have been vegetarian for just over eight years. My increasing aversion to meat prompted me to gradually reduce my intake during my early college years. Additionally, witnessing the conditions of animal farming and the associated environmental pollution ultimately led me to stop consuming meat entirely.

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Vegetarian diets are often criticised, especially with regard to their effects on health and athletic performance. Have you noticed any positive or negative changes in your running performance since going vegetarian?

Generally, I feel better since eliminating meat from my diet. While I cannot definitively say that my performance has improved, I can confirm that it has not diminished. I have no intention of reverting to my previous diet.
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Photo credits: @sophie_mhl

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How do you organise your meals on days with intensive runs or races in order to be well-prepared? Do you have a favorite meal or are you following a specific diet that provides you with a lot of energy?

On race days or the day prior, I primarily consume carbohydrates, often in the form of rice. On other days, I eat according to my preferences while ensuring that my meals are balanced.

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How do you cover your protein intake as a vegetarian runner?

I include eggs in my daily diet, along with various plant-based protein sources such as legumes, nuts, and grains.

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What advice would you offer to runners considering a transition to a vegetarian diet?

There is no incorrect reason to explore this dietary change. If you have concerns about meeting your protein needs, consider starting with supplements or consulting a registered dietitian. Furthermore, many elite athletes, including Killian Jornet, Novak Djokovic, Patrik Baboumian, the Williams sisters, and Lewis Hamilton, successfully maintain vegetarian or vegan diets. Should you find that this diet does not suit you, transitioning back is always an option.

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If you would like to start tapping into a vegetarian diet, check out our article about high protein foods here.

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If you are looking for a healthy, vegan snack for your next outdoor run or hike, find our recipe ideas here.

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References:

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[1] https://www.runnersworld.de/ernaehrung/laeufer-rezepte-ohne-fleisch/

[2] https://www.runnersworld.de/gesund-essen-trinken/esst-mehr-eiweiss/

[3] https://www.meinmed.at/gesundheit/omega-3-fett/2237

[4] https://www.aok.de/pk/magazin/ernaehrung/vitamine/vitamin-b12-nicht-nur-wichtig-fuer-starke-nerven/

[5] https://www.aok.de/pk/magazin/ernaehrung/lebensmittel/calcium-in-welchen-lebensmitteln-ist-es-enthalten/

[6] https://www.runnersworld.de/gesund-essen-trinken/eisenmangel-im-ausdauersport

[7] https://www.runnersworld.de/lexikon/zink

[8] https://www.runnersworld.de/lexikon/kohlenhydrate

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Keen to learn more about fuelling for performance and adventures? Then check out our Nutrition category for more handy tips, advice and recipes.