This article is written by Amy from The Running Dietitian.
Following a vegan or plant-based diet for runners can support endurance, energy levels, and long-term health, but balance is key. Runners need a mix of carbohydrates for energy, protein for muscle repair, and fats for hormone health. With a little planning, you can meet all your needs through whole, plant-based foods.
How to Get the Right Balance on a Vegan Diet for Runners
A well-balanced vegan eating diet can provide everything you need for performance as long as you focus on variety: whole grains, legumes, nuts and seeds, fruits, vegetables, and fortified foods. The biggest goal is making sure each meal includes a source of carbohydrates, fat, and protein and snacks contain a combination of 2-3 of those same macronutrients.
Convenient Vegan Fueling Options for Runners
Vegan and plant-based fueling doesn’t have to be complicated. Some easy grab-and-go vegan running fuel options include:
Bananas, dates, or dried mango
Energy bars (Luna, Bobo’s)
Gels or chews labeled vegan (Carbs Fuel and Science in Sport for examples)
Nut butter squeeze packs
Pretzels
Homemade energy bites with oats + nut butter + maple syrup
Not only do these options travel well, but they also digest easily and provide quick-access nutrients to maintain your energy and help you avoid hitting the wall.
Vegan Pre-Run Meals and Snacks
Optimal vegan pre-workout fuel is high in carbohydrates, low in fat, and easy to digest. Fiber tolerance varies by runner, and consuming too much too soon before a run may lead to gastrointestinal issues. For best results, plan a meal 2–3 hours pre-run and/or a smaller snack 30–60 minutes prior.
Meal Ideas (2–3 hours before):
Oatmeal with banana, chia seeds, maple syrup, and plant-based milk
Bagel with peanut butter and blueberries
Frozen waffles with maple syrup and a banana
Smoothie bowl with fruit, granola, and plant-based yogurt
Snack Ideas (30–60 minutes before):
Applesauce pouch
Dates with peanut butter
Pretzels
Stroopwafel
These choices support sustained energy without feeling heavy on the run.
Post-Run
Recovery nutrition gives your body what it needs to repair and get ready for your next run. Once you finish, aim to refuel within 30–45 minutes and focus on the following:
Carbohydrates to replenish energy stores
Protein to support muscle repair
Fluids + electrolytes to rehydrate
Some great plant-based recovery meals include:
Smoothie with fruit, spinach, plant-based yogurt, and plant-based milk
Tofu scramble with potatoes and veggies
Grain bowl with rice, edamame, roasted veggies, and tahini sauce
Overnight oats with chia seeds, berries, and plant-based protein powder
Best Vegan Protein Sources
One of the most common misconceptions surrounding vegan nutrition for runners is that you “can’t get enough protein.” The reality is: you can meet your needs on a vegan diet, it just requires knowing different protein sources and how to combine them.
Most plant-based protein sources don’t contain all essential amino acids in one food like many animal-based proteins do. They’re often low in one or two amino acids, which classifies them as an incomplete protein. However, pairing different plant foods creates a complete protein. For example, combining vegetables, legumes, and whole grains will provide you with all essential amino acids in a single meal.
Including multiple protein sources at every meal and most snacks helps you meet your needs more easily. For runners who find it challenging to hit their daily target, adding a plant-based protein powder can be helpful and convenient.
Alternative Vegan Protein Options
Hemp seeds: 7 grams per 2 tbsp
Legumes: 14 grams per 1 cup
Nut butters: 8 grams per 2 tbsp
Nutritional yeast: 5 grams per 2 tbsp
Oats: 5 grams per ½ cup
Quinoa: 8 grams per 1 cup
Seitan: 21g per 3oz
Soy yogurt: 7 grams for ¾ cup
Tempeh: 15 grams per ½ cup
Tofu: 10 grams per ½ cup
Whole grain bread: 7 grams per 2 slices
With planning, vegan runners can easily meet their protein needs and support both performance and recovery on a fully plant-based diet.
Takeaways
A plant-based diet for runners can fully support performance when meals and snacks include a balance of carbohydrates, protein, and healthy fats.
While many assume plant-based runners need additional supplementation, especially when it comes to protein, learning about plant-based protein sources and incorporating a variety of them throughout the day will help you meet your needs. There are countless options for what to eat before, during, and after your runs that can support performance and enhance recovery.