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Vegan Running: What to Eat and How to Do It
by
Nava Atlas
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.%20Furthermore,%20if%20a%20gram%20of%20protein%20in%20equivalent%20to%204%20calories,%20that%20translates%20out%20to%20be%20about%20101%20grams%20of%20total%20protein%20(405%20/%204%20=%20101.25).%3C/p%3E%3Cp%3ECarbohydrates%3C/p%3E%3Cp%3ECarbohydrates%20are%20yet%20another%20key%20component%20for%20the%20runner%20as%20they%20provide%20energy.%20Describing%20carbohydrates%20can%20be%20difficult,%20but%20basically%20they%E2%80%99re%20continuous%20chains%20of%20sugar%20that%20are%20broken%20down%20into%20glucose%20by%20the%20body.%20In%20a%20nutshell,%20that%20glucose%20is%20used%20to%20feed%20the%20cells%20and%20give%20the%20body%20the%20energy%20needed%20to%20function.%20Carbohydrates%20are%20in%20practically%20everything%20including%20many%20prominent%20vegan%20staples.%20In%20fact,%20all%20of%20the%20protein%20sources%20listed%20above%E2%80%94especially%20grains%E2%80%94are%20excellent%20sources%20of%20carbohydrates.%20Another%20phenomenal%20source%20of%20carbs%20can%20be%20found%20fruits%20and%20vegetables%20(especially%20leafy%20green%20vegetables).%3C/p%3E%3Cp%3EFor%20the%20vegan%20runner,%20the%20daily%20intake%20of%20carbohydrates%20should%20be%20based%20primarily%20upon%20body%20weight%20and%20the%20intensity%20of%20training.%20The%20Academy%20of%20Nutrition%20and%20Dietetics%20recommends%20taking%20in%20about%202.3%20to%203.2%20grams%20of%20carbohydrates%20per%20pound%20of%20body%20weight%20for%20%E2%80%9Clight%20running.%E2%80%9D%20For%20vegans%20who%20engage%20in%20a%20more%20intense%20level%20of%20training,%20it%20is%20recommended%20getting%20anywhere%20from%203-5+%20grams%20of%20carbohydrates%20per%20pound%20of%20body%20weight.%20So%20as%20an%20example,%20if%20a%20runner%20weighed%20130%20pounds%20and%20is%20training%20heavily%20for%20an%20upcoming%20marathon%20and%20was%20trying%20to%20take%20in%205%20grams%20of%20carbs%20per%20pound%20of%20body%20weight,%20he%20or%20she%20would%20need%20650%20grams%20of%20carbohydrates%20(130%20x%205%20=%20650).%3C/p%3E%3Cp%3EZinc%20and%20Iron%3C/p%3E%3Cp%3EThese%20are%20two%20nutritional%20components%20that%20should%20never%20be%20neglected%20by%20vegan%20runners.%20Zinc%20can%20be%20considered%20a%20sort%20of%20internal%20medicine%20as%20it%20does%20wonders%20for%20the%20body%20by%20fighting%20infection%20and%20providing%20an%20overall%20support%20system%20for%20the%20body%20to%20repair%20any%20injuries.%20Iron%20on%20the%20other%20hand%20is%20a%20messenger.%20You%20see,%20your%20body%20requires%20oxygen%20to%20function.%20Iron%20is%20responsible%20for%20transporting%20that%20oxygen%20via%20the%20blood%20to%20all%20parts%20of%20the%20body.%20For%20the%20runner,%20this%20is%20essential%20as%20the%20muscles%20and%20body%20tissue%20are%20taxed%20heavily%20during%20a%20run%20and%20require%20and%20adequate%20supply%20of%20oxygen%20constantly.%3C/p%3E%3Cp%3EThe%20problem%20for%20vegans%20is%20that%20zinc%20and%20iron%20are%20not%20absorbed%20as%20thoroughly%20through%20plant-based%20sources%20and%20they%20are%20through%20meat%20and%20other%20animal-related%20sources.%20If%20that%20wasn%E2%80%99t%20hard%20enough%20on%20vegans,%20the%20simple%20aspect%20of%20running%20can%20spur%20the%20loss%20of%20iron%20in%20a%20variety%20of%20ways.%20First%20and%20foremost,%20iron%20and%20zinc,%20as%20well%20as%20other%20minerals%20and%20nutrients%20are%20lost%20simply%20by%20sweating.%20In%20other%20cases,%20some%20runners%20will%20experience%20a%20very%20small%20bleed%20internally%20in%20which%20iron%20can%20be%20lost.%20Furthermore,%20because%20running%20require%20the%20constant%20(and%20sometimes%20violent)%20contact%20between%20feet%20and%20pavement,%20blood%20cells%20located%20on%20the%20bottom%20of%20the%20foot%20can%20literally%20explode,%20resulting%20in%20a%20further%20loss%20of%20iron.%3C/p%3E%3Cp%3EBelieve%20it%20or%20not,%20we%20have%20already%20covered%20a%20lot%20of%20good%20sources%20of%20both%20zinc%20and%20iron.%20Most%20of%20the%20protein%20sources%20listed%20above%20are%20all%20abundant%20with%20zinc.%20For%20iron,%20vegans%20can%20enjoy%20everything%20ranging%20from%20soybeans%20and%20tempeh,%20to%20leafy%20greens%20such%20as%20spinach.%20Most%20beans%20and%20legumes%20are%20also%20heavily%20laden%20with%20iron.%3C/p%3E%3Cp%3E**%20Helpful%20Hint:%20Vegans%20can%20increase%20their%20body%E2%80%99s%20absorption%20of%20nutrients%20by%20consuming%20foods%20that%20are%20loaded%20with%20vitamin%20C.%20**%3C/p%3E%3Cp%3EMost%20Recent%20Posts%3C/p%3E){kind=link}