Vegan Runner/Energy/Fat Intake

[Cassiel]

I'm reaching the height of marathon training again, this time as a vegan (last 2 years it was as a lacto-ovo). I'm having some difficulty getting enough calories, though, running a minimum of 10 miles a day. My energy is a little low, I'm not recovering as quickly as before, etc. I'm not losing weight and I don't want to, but I would like to have more energy and I know that I'm regularly carrying approx. a 1000 calorie deficit! So, in order to fix this, I've been incorporating more legumes, grains and nuts/nut butters. But this has driven my fat intake up significantly. Of course, the majority of this is unsaturated, so does that make it ok? Fitday estimates my intake yesterday at 70 grams!!! That's DOUBLE what I was getting. Should I worry? Is there an alternative way to get your calorie intake up without having to eat constantly?

[CaptainSwab]

I eat a lot of banana shakes. 1 frozen banana, 2 raw bananas, and two tablespoons of cocoa powder are good.

[Marsh]

Carb-rich foods like brown rice, pasta are hefty in calories.

Are you hydrating before and after your runs? (Or, since you're running a minimum of 10 miles, during the run, as well?) And don't forget to replace those electrolytes. For more than an hour run, drinking just water won't cut it!

Good luck on your training!

[anappleaday]

Dried fruits, potatoes (sweet and regular), and pasta are calorie dense and fat-free.

[Poppy]

As long as your fats are unsaturated and you are not making them an unhealthy percentage of your daily calories, then don't worry about the total number of grams of fat. You are burning a lot of calories. If you find it more filling to eat nut butters, avocados and olive oil, then more power to you. If you eat too many legumes and grains, you nmay set your digestive system on overdrive, and you wouldn't want that on a long run.

[Cassiel]

Thanks, guys. Yeah, I like the nut butters, I was just unaccustomed to eating them much and sort of got nervous! I like dried fruit, too, though - I think I'll work some more of that in, and pasta. Mmm...banana shakes...lately I've just been eating frozen bananas, which are da bomb. Think I'll try something new. :)

[RunsWithFoxes]

It's far more likely that you're going to injure yourself through a repetitive stress injury than through diet, so I wouldn't worry about it. After all, a cup of peanuts is a whopping 800 calories, which puts a healthy dent in whatever excess caloric needs you may have due to your training while still allowing plenty of room for additional food consumption.

Here's an article about someone you may sympathize with:

http://news.yahoo.com/s/nm/20060816/od_nm/life_running_dc

Good luck! :pibo:

[CaptainSwab]

It's far more likely that you're going to injure yourself through a repetitive stress injury than through diet, so I wouldn't worry about it. After all, a cup of peanuts is a whopping 800 calories, which puts a healthy dent in whatever excess caloric needs you may have due to your training while still allowing plenty of room for additional food consumption.

Here's an article about someone you may sympathize with:

http://news.yahoo.com/s/nm/20060816/od_nm/life_running_dc

Good luck! :pibo:

I read his book, Ultramarathon Man a couple of months ago. Very good read. :up:

Anyways, I decided yesterday that after 8 years of L/O I want to go vegan also. Plus I pretty much do year round training for marathons too. I'm finding that I am also hungry and I don't know what to replace cheese with. It is pretty sad actually. Today my protien intake was only 10% !

What ratios carb/fat/protien are you going for?

[kathym]

Hi Cassiel, as a marathoner I have also experienced everything mentioned and I really have nothing substantial to add to what has already been said… but I to load up on sweet potatoes, nuts (probably too many) and anything and everything banana. Keep doing what you’re doing and continue to learn from others.