Vegan Fueling Guide for Endurance Athletes

Adopting a vegan fueling pattern can pose unique challenges for endurance athletes. Vegan fueling patterns exclude all animal-based foods including meat, fish, dairy, eggs, and sometimes honey. While adequate fueling can be achieved without these foods, it is trickier and takes intentional effort to fuel properly. In this article, we’ll outline potential concerns and areas of interest for athletes following a vegan fueling pattern. In this article, I will layout a vegan fueling guide for endurance athletes that will provide you with information on both macro and micro nutrients necessary to stay healthy and avoid injury.

Vegan Fueling Guide for Endurance Athletes

Macronutrients: Protein

Macronutrients include carbohydrates, fats, and proteins. When eliminating animal-based foods, protein is the macronutrient vegans should be most aware of. Per serving, animal-based proteins have a larger percentage of protein than plant-based proteins. This means that athletes following a vegan fueling pattern need to eat a higher volume of food and include protein-rich foods more frequently in order to match the protein intake from a typical omnivore diet. 

Proteins are made up of amino acids. There are nine essential amino acids that we get from the food we eat. Animal-based proteins contain all nine of these essential amino acids while most plant-based proteins contain some, but not all of them. The key is to include a variety of vegan-friendly protein sources in order to obtain an adequate amount of essential amino acids on a regular basis. 

Pairing foods can improve the amino acid profile of a meal or snack as well. Simple combinations of plant-based proteins that typically lend to a complete essential amino acid profile include: 

• Grains and seeds (i.e. buckwheat salad with pumpkin seeds)
• Grains and nuts (i.e. toast with peanut butter)
• Grains and beans/legumes (i.e. rice and beans)
• Beans/legumes and seeds (i.e. salad topped with roasted chickpeas and sunflower seeds)
• Beans/legumes and nuts (i.e. black bean brownie topped with a drizzle of almond butter)

A few plant-based proteins do include all nine essential amino acids, some of which include: pumpkin seeds, quinoa, buckwheat, hemp seed, soybeans, pistachios, and sprouted grain bread. Tofu, tempeh, soy meats, lentils, and seitan are the highest plant-based sources of lysine which is the amino acid most likely to be insufficient in a vegan fueling pattern. 

Macronutrients: Fats

Overall fat intake can and should be a crucial part of a vegan athlete’s diet in order to assure adequate caloric intake. The most important thing an athlete can do to improve their performance through nutrition is to simply eat enough to support their living and training requirements. While working with vegan athletes, I have noticed a tendency for vegan athletes to eat less than what they need as they adjust to a new list of meals and snacks. 

My suggestion for vegan athletes in this regard is to include an abundance of energy-rich foods without hesitation. Liberal use of olive oil, avocado, nuts, and nut butters are simple ways to boost the caloric content of regular meals or snacks, as well as always including a hearty carbohydrate and protein source at each eating opportunity.

Additionally, vegan athletes may not get adequate amounts of omega-3 fatty acids when fish is not consumed. Omega-3 fatty acids are important for recovery and reducing overall inflammation in endurance athletes. Including chia seeds and flaxseeds regularly can aid in adequate omega-3 consumption.

Macronutrients: Carbohydrate

Carbohydrates are typically easy for endurance athletes to get in since many plant-based proteins include a combination of carbohydrates and proteins. Carbohydrate-rich foods that are vegan-friendly are typically whole grains which are high in fiber. In order to reduce gastrointestinal distress, athletes should focus on simpler carbohydrates with less fiber in the 1-2 hours before and after exercise.  An example of an easy swap would be choosing white rice instead of brown rice at lunch before an afternoon run or making pancakes with white flour instead of whole wheat flour to refuel after a long morning ride. Simple carbohydrates are easier to digest and are more efficient at restocking glycogen stores.

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Micronutrients: B12

Vitamin B12 is only found in animal foods such as meat and eggs. Vitamin B12 plays a role in the body’s energy-producing processes. Being deficient in vitamin B12 can reduce overall energy levels and lead to fatigue. The International Olympic Committee and American College of Sports Medicine recommend vegetarian and vegan athletes supplement with vitamin B12 to maintain appropriate levels. 

Micronutrients: Iron

Iron carries oxygen through the body, something very important for endurance athletes relying on their aerobic system. Having enough iron allows endurance athletes to perform optimally. Plant-based iron sources are less absorbable than animal-based proteins. Vegan athletes are at higher risk for iron deficiency and should include ample amounts of iron-rich foods. Dark leafy greens, legumes, seeds, nuts, whole grains, fortified cereals, molasses, and dried fruits are good sources of iron. Pairing these foods with vitamin-C rich foods will increase absorption (i.e. strawberry spinach salad). Avoid pairing these foods with calcium-rich foods as calcium decreases absorption of iron. 

Micronutrients: Vitamin D & Calcium

Vitamin D and calcium are important nutrients for bone strength. Calcium builds strong bones and vitamin D improves calcium absorption. Dairy foods are typically the most prominent sources of calcium. Eliminating dairy for vegan athletes makes adequate consumption of calcium and vitamin D more difficult. Including plant-based milks that are fortified with vitamin D is one way to increase dietary vitamin D. Dark leafy greens are a good source of calcium. For many vegan athletes, supplementing with both calcium and vitamin D may be warranted, especially if the athlete is younger than thirty and still have potential to build bone strength. 

Wrapping it Up

Athletes who choose to follow a vegan fueling pattern can fuel adequately with intentional effort. When fueled adequately, it does not appear that performance or training adaptations are impaired. Athletes should include protein at each eating opportunity, vary their protein sources, increase caloric intake with healthy fats, and consume enough foods rich in vitamin B12, iron, vitamin D, and calcium. This vegan fueling guide for endurance athletes can help you make the transition completely or partially depending on your food preferences.

References

1. West S, Monteyne AJ, van der Heijden I, Stephens FB, Wall BT. Nutritional Considerations for the Vegan Athlete. Adv Nutr. 2023 Jul;14(4):774-795. doi: 10.1016/j.advnut.2023.04.012. Epub 2023 Apr 29. PMID: 37127187; PMCID: PMC10334161.
2. Palmer, S. Plant Proteins. Today’s Dietitian. 2017;19(2):26.

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