Happy June! - Generally June is BBQ season with meat-heavy grilling. But these days, many runners are eating less meat and a lot more plant-based diets. This article talks about how to build a better vegan sports diet.

Among runners (and all athletes), “turning vegan” (or vegetarian) is not a passing fad. Given the most popular ages for embarking upon a vegan lifestyle are 19, 20 and 21, many collegiate runners are asking me how to eat a meatless sports diet.

First, I want to understand _why_ they are choosing to cut out animal-based foods. The standard reasons are:

1.Vegan and vegetarian diets tend to be healthier_ than a diet based  on burgers and bacon. Indeed, plant-based meals with beans, veggies, and
whole grains are nutrient dense, fiber-rich, and abundant in healthful phytochemicals and healthy fats. (Yet, vegan diets are not _always _healthier. Coke, Oreos, Skittles, Doritos are vegan-friendly…)

2. Vegans/vegetarians are leaner than omnivores,_ so some runners embark upon a vegan lifestyle in hopes of losing weight. That might happen if your vegan/vegetarian diet coincides with limiting your intake of calories. Knocking off 300 calories of ice cream and replacing it with 100 calories of berries creates a significant calorie reduction.

3. Plant-based diets address concerns about animal rights and the environment._ Hence, vegan/vegetarian diets appeal to animal lovers and runners who want to help save the planet. Reducing animal agriculture is one small way to curb global warming (and every little bit helps). But
according to Frank Mitloehner PhD professor and air quality specialist at UC-Davis, industry and transportation are far bigger polluters— as is wasted food. (Forty percent of food we produce never gets to the table.) This podcast with Dr. Mitloehner offers science-based
climate-change facts: https://www.soundbitesrd.com/podcast-episode-143-the-truth-about-greenhouse-gasses-agriculture-dr-frank-mitloehner 

4. Though not verbalized as a reason to go vegan, meatless diets, unfortunately, are _a popular way for runners with anorexia to cut out chicken, beef, fish, eggs, dairy…_ to the point they are living on little more than fruits and veggies. Eating disorders can change healthy vegan meals into diets deficient in not only protein, but many nutrients, including iron, calcium, zinc, B-12, vitamin D, iodine, and omega-3 fats. Within a few months, good health can dwindle into injuries, hair falling out in clumps, low energy, and poor athleticperformance.

Considerations when building a vegan sports diet

The busy lifestyle of vegan runners can create nutrition challenges. For example, when eating on the run, vegans may find Oreos are more readily available than, let’s say, roasted chickpeas. Grab-and-go snacks of just a bagel or a banana should get balanced with some protein — but is hummus or soymilk readily available? All this means vegan athletes have to be responsible and plan ahead.

When listening to my vegan/vegetarian clients, I often hear “red flag” statements that signal misinformation. Let’s take a look at some common misconceptions and correct some myths related to vegan/vegetarian sports diets.
_ _

_ “Carbs” are fattening, a waste of calories? False._

Plants _are “_carbs”! While you want to limit nutrient-poor “carbs” (like Frosted Flakes, Pop-Tarts, ramen), wholesome “carbs” (preferably called _grain-foods_) should be the foundation of every meal to fully fuel muscles. Runners who train one to three hours a day can easily end up with needless fatigue if they try to thrive on fruit and salads. Grains (and all “carbs”) are NOT inherently fattening. _Excess calories of any food can be fattening_.

As a vegan/vegetarian athlete, you would be wise to eat grains (such as oatmeal, whole wheat bread, brown rice) as the foundation of each meal and snack. Combine them with a colorful assortment of fruits and/or vegetables for more muscle-fuel, and of course, include a dose of protein.

_Lunchtime salads are a healthy vegan meal? Sometimes._

While salads can be nutrient-rich, they can also be protein and carb-poor—but high in calories given a “little bit” of olive oil on a big salad ends up being a lot of dressing. Filling up on calories from fat will not refuel depleted muscle glycogen. Vegan runners could better refuel their muscles with a grain-protein combination such as a hummus wrap or beans and rice.
_ _

_Quinoa can be the “protein” in a vegan meal? No! _

Quinoa is reputed to be a protein-rich grain, containing all the essential amino acids needed to build muscle. It is not a stand-along protein-rich food. If you compare quinoa to other grains, you’ll see it offers only 6 grams of protein per 200 calories, similar to rice (4 g), and less than pasta (7 g). Most athletes should target 15 to 25 grams of protein at each meal. That means, you want to add more than just quinoa to your salad. How about tofu? beans? lentils?

_Almond milk is a replacement for dairy milk? No way!_

Almond _juice_ (it is not milk) has far fewer nutrients than dairy milk. Milk’s 8 grams of high-quality protein is life-sustaining. The 1 gram of low-quality protein in almond beverages is not. Soy or pea milk are acceptable dairy-free alternatives to cows’ milk.

_Soy causes cancer and man-boobs? Wrong. _

The latest research indicates soy is cancer _preventive_ and is safe— even for women with breast cancer. As for man-boobs, the one case study
about unusual male breast development refers to a person who routinely drank three quarts of soymilk a day. That is a LOT of soymilk. For the
latest soy updates, enjoy this podcast: https://www.soundbitesrd.com/podcast-episode-148-soy-research-update-cancer-allergies-protein-mark-messina 

_Protein bars and powders can replace real foods? Not really._

Protein-rich foods are preferable to highly processed bars and shakes. Nutrients in natural foods interact synergistically Instead of yet-another bar or shake for a meal or snack, how about cereal + (soy) milk, crackers + hummus, or banana + nut butter? Aren’t these real foods more in keeping with the spirit of veganism?

Sports Nutritionist Nancy Clark, MS, RD counsels both casual and competitive athletes in the Boston-area (Newton MA; 617-795-1875). Her
updated (2019) _Sports Nutrition Guidebook_ can help you optimize your eating. Visit www.NancyClarkRD.com  [3] for information about appointments, books, and teaching materials.

Nancy Clark, MS RD CSSD
Sports nutrition counselor
NEW 2019 Nancy Clark's Sports Nutrition Guidebook

www.nancyclarkrd.com [1] (Books, presentations, blog)
Twitter & Facebook: @nclarkrd  
Office: 1155 Walnut St., Newton Highlands, MA 02460
Phone: 617-795-1875 Fax:617-963-7408

"Helping active people win with good nutrition."

[1] http://www.nancyclarkrd.com 
[2] https://www.soundbitesrd.com/podcast-episode-148-soy-research-update-cancer-allergies-protein-mark-messina 
[3] http://www.NancyClarkRD.com 

Read more of Nancy Clark’s articles in RUNOHIO – http://www.runohio.com  

Sports Nutrition: Elite vs. Recreational Athletes – http://www.runohio.com/index.php/news-features/features/89-sports-nutrition-elite-vs-recreational-athletes 

Food, Runners & Joyful Eating - http://www.runohio.com/index.php/news-features/features/77-the-athlete-s-kitchen-food-runners-joyful-eating 

Food, Anxiety & Runners: A Troublesome Trio -  http://www.runohio.com/index.php/news-features/features/69-food-anxiety-runners-a-troublesome-trio 

Sports Nutrition: Fads, Facts and Fallacies - http://www.runohio.com/index.php/news-features/features/58-athlete-s-kitchen-sports-nutrition-fads-facts-and-fallacies 

Eating Clean: Unintended Consequences - http://www.runohio.com/index.php/news-features/features/56-the-athlete-s-kitchen-eating-clean-unintended-consequences 

Winning the War Against Snack Attacks - http://www.runohio.com/index.php/news-features/features/42-the-athlete-s-kitchen-winning-the-war-against-snack-attacks-by-nancy-clark-ms-rd-cssd 

Sports Nutrition Updates - http://www.runohio.com/index.php/news-features/features/38-athlete-kitchen-by-nancy-clark-sports-nutrition-updates 

Your Sports Diet: Quality Calories for Weight Management? - http://www.runohio.com/index.php/news-features/features/27-your-sports-diet-quality-calories-for-weight-management 

Sports Nutrition Resources: Books, Blogs, Websites and Podcasts – http://www.runohio.com/index.php/news-features/features/18-the-athlete-s-kitchen-sports-nutrition-resources-books-blogs-websites-and-podcasts