If you’ve ever wondered whether a plant-based diet helps or hurts your running performance, you’re not alone. As a plant-based sports dietitian who has worked with hundreds of runners, I am constantly fielding questions about whether or not you can thrive as a plant-based athlete.
The truth? A plant-based diet can absolutely support your running goals, but only if you do it right.
In this article, we’ll cover the pros, cons, and practical strategies to make a plant-based diet work for you as a runner.
The Benefits of a Plant-Based Diet for Runners
Let’s talk about the benefits of a plant-based diet for runners because there are a lot of them. Here are the top reasons you should try to eat more plants:
Better Overall Health
Research consistently shows that eating more plants helps prevent chronic diseases like heart disease, diabetes, and even some cancers. For runners, a strong cardiovascular system and overall good health translates directly into stronger training and better endurance.
Reduced Inflammation & Faster Recovery
Plant foods are packed with antioxidants, powerful compounds that fight inflammation in the body. Since running causes small amounts of acute inflammation in the muscles and joints, eating antioxidant-rich foods (like fruits, vegetables, beans, nuts, and seeds) helps clear inflammation and speeds recovery times.
Improved Gut Health
Plant-based foods are rich in fiber, prebiotics, and probiotics, all of which support a healthy gut microbiome. Prebiotic-rich foods like bananas, garlic, artichokes and onions feed the good bacteria in your gut, while fermented foods, like kimchi, sauerkraut, tempeh, and miso, provide probiotics to strengthen digestion and immunity.
High in Carbohydrates for Energy
Carbohydrates are the body’s preferred energy source for running. Since fruits, vegetables, grains, and legumes are naturally high in carbs, plant-based runners often find it easier to meet their energy needs for training.
The Downsides of a Plant-Based Diet for Runners
While the benefits are clear, there are a few of eating plant-based as a runner. But knowing what to look out for can help you avoid these common pitfalls.
Eating Too Much Fiber
Fiber is great for gut health, but eating too much of it before a run can cause GI distress. Timing your fiber properly matters (more on that below).
Nutrients of Concern
Some nutrients are a little harder to get on a plant-based diet, but that doesn’t mean a deficiency is a given. Be aware of the following nutrients and how to get them to make sure you don’t fall short on a plant-based diet.
Protein: You’ll need to be intentional about eating enough protein from sources like tofu, tempeh, lentils, beans, and soy milk.
Iron: Plant-based iron (non-heme) isn’t absorbed as well as animal-based iron (heme). Runners, especially menstruating women, should eat plenty of iron-rich foods (like beans, leafy greens, and oats). Pair them with foods that are high in vitamin C for better absorption.
Vitamin B12: This essential vitamin is not naturally found in plants, so supplementation or eating B12-fortified foods (plant milks, cereals) is usually necessary.
Calcium: This bone-building mineral is essential for bone strength and injury prevention, but it’s most prevalent in dairy foods. However, soy products, leafy greens, and fortified foods (like orange juice) can help fill the gap.
Risk of Underfueling
Plant-based foods are often lower in calories than animal products. If you’re not eating enough, you may be underfueled during a run. This can cause fatigue, poor recovery, and decreased performance.
How to Make a Plant-Based Diet Work for Runners
If you want to thrive as a plant-based runner, here are four key strategies. If you implement each of these, you will have no problem achieving all your running goals and building muscle on a plant-based diet.
Prioritize Protein
Plant-based proteins have less protein per gram than animal-based foods. If you’re not careful, you may not get enough protein to recover properly and build muscle on a plant-based diet.
Try to include a plant-based protein source at every meal, and get familiar with how much protein is in a serving. For instance, ½ cup of beans has about 8 grams of protein—which isn’t quite enough on its own. To cover your needs, pair foods together, like beans with rice or tofu with broccoli, to boost both the amount and quality of protein on your plate.
2. Focus on Key Micronutrients
Stay mindful of iron, Vitamin B12, and calcium. Ask your doctor to test levels during routine checkups to see if you have a deficiency. Incorporate fortified foods or supplements if you don’t get enough of these nutrients in your diet.
3. Combine Foods for Better Nutrition
Eating a variety of foods is key to getting all the nutrients you need on a plant-based diet. As a rule of thumb, pairing foods improves nutrient absorption and balances your plate. Example: black beans with tomatoes (iron + vitamin C), or tofu with broccoli (calcium + protein).
4. Time Your Fiber Intake
High-fiber foods are great, but not always before a run. Save beans, lentils, or cruciferous veggies for post-run meals, and stick to lower-fiber carbs (like white rice, bananas, or sourdough bread) as pre-run fuel.
Frequently Asked Questions
Q1: Is a plant-based diet good for runners?
Yes! A plant-based diet provides plenty of carbohydrates, antioxidants, and fiber that support endurance, recovery, and long-term health.
Q2: How do plant-based runners get enough protein?
Plant-based runners can meet protein needs through foods like tofu, tempeh, lentils, beans, soy milk, quinoa, and seitan. Combining foods helps boost protein intake.
Q3: What should plant-based runners eat before a run?
Choose lower-fiber carbs like bananas, oatmeal, or sourdough bread. Save high-fiber beans, lentils, or cruciferous veggies for after your run.
Q4: Do plant-based runners need supplements?
Most runners benefit from B12 supplements, and sometimes vitamin D, iron, or calcium. Ask your doctor to do some bloodwork before you add a supplement into your routine.
Q5: Can a plant-based diet improve running recovery?
Yes. Antioxidant-rich plant foods help reduce inflammation and speed muscle recovery after runs.
Final Thoughts
A plant-based diet for runners can provide the fuel, recovery support, and long-term health benefits you need to perform at your best. The key is being intentional about nutrition, planning around potential nutrient gaps, and timing your fiber wisely.
If you’re curious about tailoring a plant-based fueling plan to your own training, follow along on social media @greenletes for tips, recipes, and strategies to fuel your fitness with plants.
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