Run Strong on a Plant-Based Diet
When we made the decision to become vegetarians, my husband was in the process of training for his first Ironman triathlon. Alan was a little hesitant, but in the end, he trusted that I would make sure that he would be able to get all the nutrients he needed as an athlete on a plant-based diet. Thanks to Adidas for making this post (and my beautiful running outfit) possible. I was compensated for this post. All opinions are my own. (If you notice my Adidas trail shoes in the above picture, you should know that they are aWhere Do You Get Your Protein?
Ah, the question most people ask the first vegetarian/vegan they meet. Surprisingly, the answer is “everywhere.” It really isn’t all that hard. Most food has protein and if you are eating enough calories, you are probably getting enough protein. Indeed, the need for protein is seriously over-exaggerated in the minds of most Americans. If you ask a random person off the street why humans need meat, chances are he will say, “for the protein.” In actuality, we need less than we think. Even for bodybuilders, serious weightlifters, boxers, and endurance athletes, it is not difficult to get plenty of protein on a vegan diet. We’re talking about runners here, though, so how much protein does a runner need to run strong? According to Runner’s Connect, it varies depending on where you are in your training cycle. If you are not currently training, you’d need about .8 grams per kilogram of body weight. Those needs change when you add endurance running into the mix. They suggest that if you are training for a 10k or similar shorter distance, you should up your protein to 1.2 grams of protein per kilogram of body weight to help aid your recovery. Then if you feel that you aren’t recovering well, your body may need more so try upping your protein intake to 1.5 grams of protein per kilogram of body weight. Marathon training breaks down your body more than shorter distances, so you should aim to consume about 1.4 grams of protein per kilogram of body weight to aid in your recovery. Then, if necessary you can increase the level if you feel you need more. So how much protein do you need? First, do the math. To convert your body weight from pounds to kilograms, divide your weight by 2.2. Then multiply that by 1.2 (or higher, depending on your training) to get the number of grams you need per day. To use myself as an example, I am currently training for a marathon (with a couple half marathons and a trail relay in between), so I would start my planning at 1.4 grams per kilogram of body weight. Using the above calculations, I need about 92 grams of protein per day. So, where do I get my protein? One thing to remember about plant-based protein. Just because it is easy to get enough protein doesn’t mean you should just take it for granted. Because plant proteins are absorbed differently than animal sources, you must make sure to get your protein from a variety of foods. This will also make sure that you get all the essential amino acids. The Vegetarian Resource Guide provides an in-depth look at meeting your protein needs and even offers some sample menus.Getting Enough (Healthy) Fat
The days of searching for a low-fat diet are long gone for the most part, but many athletes who switch to a plant-based diet may find that it is difficult to eat enough healthy fats. Dietary fat is important for the vegan athlete. It helps to slow the rate of carbohydrate absorption into the bloodstream, which helps provide a longer, steadier flow of energy. Fat also helps with the absorption of some fat-soluble vitamins, and some oils, such as flax and hemp, are excellent sources of Omega 3 fatty acids and have other anti-inflammatory qualities, all of which help repair the damage of daily training. Good sources of fat include avocado, unroasted nuts and seeds, hemp oil, flax oil, and coconut oil. They should be eaten in moderate quantities as part of a healthy plant-based diet.Other Considerations
There are other things to take into consideration as a plant-based athlete. An animal-based diet makes it easy to get certain nutrients, which, while mostly available in a vegan diet, may take a little extra care to ensure that you are getting enough. Calcium: While it’s not true that milk is required to get enough calcium in your diet, it is wise to ensure that, as an athlete, you are eating plant-based sources of calcium. These include almonds, beans, dark leafy greens such as spinach and kale, and sunflower seeds. Many non-dairy milks are fortified with calcium as well. Vitamin B-12: While most nutrients can be achieved naturally on a plant-based diet, vitamin B-12 is only obtained through animal sources, so it is wise to supplement this very important vitamin. Vitamin B-12 is responsible for protecting the nervous system and its deficiency can cause permanent damage. Iron: While getting enough iron should be easy on an otherwise balanced plant-based diet, anemia can happen to both vegans and meat eaters who don’t take care to eat iron-rich food. These include beans, nuts and nut butters, molasses, apricots, and bran.In conclusion
While it takes some consideration, it is not difficult to fuel properly and run strong on a plant-based diet. Running is not an excuse to eat poorly, no matter what type of food plan you follow. Your body is a fine-tuned machine and if you treat it as such you will achieve the athletic results that you desire.BBQ Tempeh Burger Recipe
As I mentioned, while it is barbecue season for most of the world, it’s just a little too hot here to enjoy cooking and eating outdoors. We can pretend though, can’t we? Ah, tempeh. Tempeh is a fermented soy product that has a chewy texture and somewhat nutty flavor. As you can see on the chart above, it is among the highest sources of protein, with about 31 grams per one cup serving. I discovered, after many attempts at cooking it, that the key to delicious tempeh is to steam it first. Steaming for about 15 minutes brings out the rich nutty flavor of tempeh and allows it to soak up any marinade or sauce that is used in its preparation. It actually smells delicious when you remove it from the pan! I highly recommend you take this step before you prepare a recipe using tempeh, even if the package states that it is already cooked (as is most store-bought tempeh). For me, it was the difference between hate and love.BBQ Tempeh Burger
Prep time
Cook time
Total time
Vegan/Vegetarian BBQ Tempeh Burger
Author: Debbie
Recipe type: Vegan/Vegetarian
Cuisine: BBQ
Serves: 4 servings
Ingredients
- 8-ounce package tempeh, cut in half, then sliced lengthwise to create 4 burger size patties. Note: For gluten free, check ingredients. Some tempeh is not gluten-free
- ¼ cup tamari
- 1 tablespoon olive oil
- 1 tablespoon brown mustard
- 4-5 drops liquid smoke
- ½ cup vegetable broth
- Your favorite vegan/gluten free buns or bread
- Choose your favorite burger condiments: mustard, vegan mayo, lettuce/spinach, tomato, onion, avocado, pickles, vegan cheese, or whatever else your little heart desires.
Instructions
- Steam tempeh in a steam basket or rice cooker for 15-20 minutes.
- While tempeh is steaming, mix together tamari, olive oil, mustard, liquid smoke, and vegetable broth.
- Remove tempeh from steaming basket. Place in a flat dish and cover with marinade. Set aside for a minimum of 15 minutes.
- Burgers can be prepared in a saute pan, grill, or broiler. If you saute, brown on both sides, then pour the remaining marinade over the tempeh and allow to simmer until most of the liquid has evaporated. If you broil or grill, brown the tempeh on both sides, then lightly brush the tempeh with the marinade and cook a few more minutes.
- Serve with buns and condiments.
Wendy
Did you read Scott Jurek’s latest book?
I’ve really cut back on meat in my diet, altho I do eat a fair amount of poultry. I can’t go totally vegetarian–I like fish and chicken. I feel a lot better eating like this! In my practice, I have 2 families who’ve gone vegan over the past year. It’s been fascinating to see the kids’ chronic health problems disappear! What’s troubling is the school’s pushback on it. I’ve had to write letters to the school to support the family. How about that?
Debbie Woodruff
That’s crazy! It’s a shame that our schools push back against a diet that has been proven to improve health, probably because having a few kids on a plant-based diet causes them extra work.
Kim G
I love your plant based protein chart – it’s super helpful! I was pescatarian for the first 4 months of this year and it was hard for me because I don’t think I was getting enough protein and I was way too heavy on the carbs! Although I ultimately went back to eating meat, I don’t eat it nearly as often.
Debbie Woodruff
A healthy plant-based diet is certainly achievable, but it does take some planning.
Virjinia
I couldn’t agree more with the protein comment! It’s wild how some people refuse to even consider vegetarianism because of that alone. I go weeks without eating meat sometimes to change things up. It also helps me make sure I have enough veggies and other stuff in my diet! It is totally doable to be strong and be a vegetarian/vegan! Thanks for sharing that recipe too!
Debbie Woodruff
It’s almost always the first questions vegans/vegetarians get from meat eater. Pretty funny, actually.
Patrick@looneyforfood.com
We both have vegetarian burgers on the brain today! Very informative post and delicious recipe.
Debbie Woodruff
Ooh, I love lentils! I need to check out your recipe!
Deborah Brooks
I also love tempeh and don’t know why I don’t use it more often. Of course I agree with you that you can run strong on a plant based diet. Thanks for linking up today
Debbie Woodruff
I’m kind of the same way with tempeh, I’m not sure why. It’s really easy to work with and so tasty!
Cathy
Wow how timely is this post. My daughter and I just saw the movie “Eating Animals” and I was so horrified and disgusted by the treatment of these animals. I have not been able to eat any meat since. But, I am eating more junk because I don’t know what to eat. I don’t eat processed foods including pasta or any soy products. I have a lot to figure out. Thanks for the link and chart. So helpful!
Nick
Hey there! I am also a plant-based eater! It is awesome seeing other blogs/people doing it too. I have been looking at hundreds of blogs over the past few weeks. The plant-based ones are far and in between.
I’ll be trying the recipe provided, thanks for everything!!