I am running California International Marathon December 8. I am a seasoned runner NOT a fast runner. I still struggle with the nutritional component of training. I am always reading that nutrition can make such a difference. I am vegetarian and would like some help in this area. I am 65, if that matters.
I am running California International Marathon December 8. I am a seasoned runner NOT a fast runner. I still struggle with the nutritional component of training. I am always reading that nutrition can make such a difference. I am vegetarian and would like some help in this area. I am 65, if that matters.
I'm doing CIM too! I am also a vegetarian. Tips: Clean eating (whole foods), complex carbs until close to race day (and 1-2 days before long runs) then switch to more simple carbs (rice, potatoes, oatmeal, low-fiber crackers, breads). Don't stress about not getting enough protein as a veggie-it isn't an issue if you eat variety of foods (nuts, legumes, edamame, mushrooms, tofu all have good protein). Protein is super important for prep and recovery, but carbs should be emphasized the days leading up to long runs and race day. I have been a vegetarian my whole adult life and am working on my 8th marathon. Also working with sports nutritionist which helped me formulate better nutritional meals. Good cookbook : No Meat Athlete. Wealth of nutritional info and recipes.
Do you incorporate things like beans, lentils, quinoa, peas? These are all good sources of protein (and fiber) as well. You can add nutritional yeast into savory dishes as well. Maybe mix some plant-based protein powder into your yogurts (there are so many on the market now, but Vega is one brand that I've liked thus far). If you're okay with soy, firm tofu and tempeh are good options, too. Seasoning and then pan-searing the tofu in a non-stick pan helps with texture and flavor.
Protein powder is probably one of the easiest ways to supplement the rest of your diet as you can do things like mix it in with yogurt, which is something you already eat. You could also shake it up with your favorite non-dairy or lactose-free milk or even cold water (non-dairy milk makes it feel more like a treat). I hope this is helpful for your brainstorming!
You're welcome, and good luck! And it's okay if you're not super speedy - I'm not either. I hope I can keep it up and still be running at 65, 75, and beyond if I'm still on this earth at that time! Really inspires me to see more mature/seasoned runners out there kicking butt.
I am running California International Marathon December 8. I am a seasoned runner NOT a fast runner. I still struggle with the nutritional component of training. I am always reading that nutrition can make such a difference. I am vegetarian and would like some help in this area. I am 65, if that matters.
I'm doing CIM too! I am also a vegetarian. Tips: Clean eating (whole foods), complex carbs until close to race day (and 1-2 days before long runs) then switch to more simple carbs (rice, potatoes, oatmeal, low-fiber crackers, breads). Don't stress about not getting enough protein as a veggie-it isn't an issue if you eat variety of foods (nuts, legumes, edamame, mushrooms, tofu all have good protein). Protein is super important for prep and recovery, but carbs should be emphasized the days leading up to long runs and race day. I have been a vegetarian my whole adult life and am working on my 8th marathon. Also working with sports nutritionist which helped me formulate better nutritional meals. Good cookbook : No Meat Athlete. Wealth of nutritional info and recipes.
Wow, thanks so much.
What do you feel is lacking in your nutrition? How is your protein intake, and what are the things you eat most often?
Protein intake is my concern. I don't actually calculate my daily grams.
Most often eat nuts, nut butters, lactose free yogurt, hard cheese for protein. Get plenty of fruits and veggies.
No need to worry about protein. There's protein in almost everything. Documented protein deficiencies are extremely rare, even among strict Vegans.
Do you incorporate things like beans, lentils, quinoa, peas? These are all good sources of protein (and fiber) as well. You can add nutritional yeast into savory dishes as well. Maybe mix some plant-based protein powder into your yogurts (there are so many on the market now, but Vega is one brand that I've liked thus far). If you're okay with soy, firm tofu and tempeh are good options, too. Seasoning and then pan-searing the tofu in a non-stick pan helps with texture and flavor.
Protein powder is probably one of the easiest ways to supplement the rest of your diet as you can do things like mix it in with yogurt, which is something you already eat. You could also shake it up with your favorite non-dairy or lactose-free milk or even cold water (non-dairy milk makes it feel more like a treat). I hope this is helpful for your brainstorming!
Thanks so much. All good ideas. I get stuck in eating ruts. It helps to hear from others.
You're welcome, and good luck! And it's okay if you're not super speedy - I'm not either. I hope I can keep it up and still be running at 65, 75, and beyond if I'm still on this earth at that time! Really inspires me to see more mature/seasoned runners out there kicking butt.