Fueling Your Marathon: A Plant-Based Approach

As of March 1, 2025, many runners are exploring plant-based diets. But what happens when “it is indeed the national week without meat,” and you’re in the thick of marathon training? Can you still perform optimally and recover effectively without meat?

Nutritional Needs for Runners

Runners require a range of essential nutrients for peak performance and optimal recovery. These include:

• B vitamins
• Easily absorbable iron
• High-quality protein
• Zinc
• Iodine
• Calcium
• Omega-3 fatty acids

These nutrients are often found abundantly in fish and meat. However, a vegetarian or vegan diet can also provide these vital substances. It just requires careful planning and attention to detail.

Potential Nutritional Gaps on a Plant-Based Diet

A 2022 overview study published in the journal nutrients highlighted potential nutritional deficiencies in vegan diets. The study concluded that “people who follow a vegan diet have a higher risk of shortages” in several key areas. These include vitamin B12, vitamin D, omega-3 fatty acids, calcium, iron, zinc, and iodine.

While dairy and eggs can provide calcium and vitamin D for vegetarians, obtaining sufficient vitamin B12, omega-3 fatty acids, iron, zinc, and iodine can still pose a challenge.

The Upside of Plant-Based Eating

Despite the potential risks, plant-based diets offer distinct advantages. The 2022 research also indicated that individuals following a vegetable-based diet often consume more vegetable fatty acids (PUFA and ALA), fiber, folic acid, vitamin E, and magnesium. These are “substances that meat eaters are more frequently enough short of.”

The key takeaway is not to be discouraged. Instead, “when you choose a plant -based diet, you know well which substances you may need extra and possibly opt for a supplement.”

actionable Steps for Plant-Based Marathon Training

1. Assess Your Nutrient Intake: Track your current diet to identify potential gaps in essential nutrients.
2. Prioritize Nutrient-Rich Foods: Incorporate foods high in vitamin B12 (fortified cereals, nutritional yeast), vitamin D (fortified plant milks, mushrooms exposed to UV light), omega-3 fatty acids (flaxseeds, chia seeds, walnuts), calcium (tofu, leafy greens), iron (legumes, spinach), zinc (pumpkin seeds, cashews), and iodine (seaweed, iodized salt).
3. Consider Supplementation: If dietary adjustments are insufficient, consider supplementing with vitamin B12, vitamin D, omega-3 fatty acids (algae-based), iron, zinc, or iodine under the guidance of a healthcare professional or registered dietitian.
4. Consult a Professional: Work with a registered dietitian or sports nutritionist experienced in plant-based diets to create a personalized meal plan tailored to your marathon training needs.

Ready to Run on Plants?

Don’t let dietary choices hold you back from achieving your marathon goals. By understanding the nutritional considerations and taking proactive steps, you can successfully fuel your training with a plant-based diet and cross that finish line strong. Are you ready to explore the power of plants for your next marathon? Start planning your meals today and experience the difference.