When I made the decision to dispense with my products of animal origin, it was exclusively for ethical reasons, I did not want to contribute to the terrible abuse suffered by billions of animals every day, as a long distance runner, I had assumed that my performance It was going to look slightly reduced, I had the same doubts that everyone usually has, I will lack protein, calcium, iron, vitamin B12 ... I did not think it was a high price to pay, in exchange for not collaborating with so much death and suffering.
After a few lost weeks, I learned a different way of feeding myself, simple, economical, healthy and delicious. The first changes I experienced were an increase in energy sensation and the disappearance of digestive problems (constipation, heaviness of stomach) With the passage
In the months, I realized that the incidence of injuries was lower and I recovered faster, my weight was lower. Talking to other vegan athletes I found the same feelings.
I will try to explain from my point of view why a vegan diet not only covers all the needs of an athlete, but can help increase their performance.
The myth of proteins.
The recurring question is always the same. Where do you get the proteins? We will begin by explaining that it is a protein and how much is our protein need.
Proteins are macronutrients formed by other molecules called amino acids, there are ten of these amino acids, which our body cannot synthesize by itself, therefore it is essential to introduce them into our diet, when it is said that a protein has a high value biological, it is because it contains all the essential amino acids, because these amino acids are all found in the plant kingdom, many foods, such as spelled, quinoa or tofu, have the complete monogram, but even if it is not so, there is no need to worry, The body is able to store those amino acids throughout the day, to process them later along with the rest of the essentials, so even if you do not get all those amino acids with one meal, you can complete them in the next with another food, not You have to go crazy with strange combinations. A varied diet amply meets our protein needs.
Another issue is the amount of protein we need, exercise is what stimulates the muscle, not protein, an excess of protein generates many waste substances, such as nitrogen, which overloads our kidneys, acidifies our blood and decalcifies our bones, a amount of 1.5 grams protein per body weight, is more than enough, for most people athletes included. And that is very simple to obtain with a vegan diet, with the advantage that vegetable protein is not accompanied by fat and cholesterol, without hormones and antibiotics, and let's not forget that 99.8% of cattle are fed with corn or GM soy.
Sources of protein in a vegan diet are mainly, lentils, chickpeas, beans, nuts, quinoa, spelled, soy derivatives, seitan ... these foods are those that have more protein concentration, but practically all vegetables have proteins although in less Measure, for example, lentils have a percentage of 26% protein, a 2% banana, in a balanced diet about 10-15% of calories should come from protein.
Even so, the latest nutrition studies show that societies with lower protein consumption, below 10%, have the lowest rates of heart disease, cancer and diabetes.
Highly recommended the book on the largest scientific study on nutrition carried in the history of mankind, The Study of China, by research researcher Colin Campbell
The calcium
Green leafy vegetables are very rich in calcium, cabbage has much more calcium in milk, sesame 7 times more than milk, beans are also a good source of calcium. In addition, animal protein acidifies our blood, which causes the body to compensate for this imbalance.
bone calcium phosphate, being the cause of osteoporosis, it is not surprising that the five countries that consume the most milk in the world, are the ones with the highest rates of bone fractures and osteoporosis
Iron
Beet, spinach, avocado, green leafy vegetables, are rich sources of iron, although it is not as assimilable as heme iron, which comes from meat, if we eat them raw they keep their value intact, which does not happen with iron heme, that by having to cook the meat the iron content is destroyed to a large extent, in addition to the large amount of vitamin C, in a vegan diet, increases the assimilation of iron, quite the opposite of dairy products, which inhibit its absorption, by therefore there does not have to be any lack of iron in vegan bottom athletes.
B12 vitamin
Vitamin B12 is found in bacteria, for example in those present in the earth (clay), or in the intestines of animals, including humans, the problem we have today, which due to the impoverishment of those in soils these are low In B12, and in addition to cleaning both the vegetables, we take away the soil and the B12, so the meat industry, along with antibiotics and hormones, injects B12 into the cattle so that we have enough B12.
Many studies and scientific analyzes have shown that we can meet the needs of B 12 covered with what our body produces, even though vegetarian societies, healing in health, recommend taking a supplement, as it is a water-soluble vitamin, its excess is expelled for urine, so there is no problem if we go beyond our needs, I have opted for this option.
In order not to extend myself further, I will briefly comment on other issues such as vitamin D, it is enough 10 minutes in the sun, to have our needs covered, or omega 3 fatty acids, which in a vegetarian diet you get from seeds such as Flax or Chia, in addition the amount becomes less necessary, as this diet is lower in omega 6 fatty acids, the optimal proportion is maintained.
Food in Athletes
A mountain athlete will see his increased carbohydrate demand, in this case the fruits and vegetables that are essential to provide long and sustained energy, to recover immediately after long workouts, you can Choose carbohydrate sources with a higher glycemic index, such as potatoes, sweet potatoes, rice, pasta, cereals.
Proteins would be necessary to repair the muscle damage caused by training, as explained above, legumes, nuts, soy derivatives, peas, can help us.
As for the contribution of fats, avocado, olive oil, nuts in general, flax seeds, chia, they are great sources of fatty acids.
Food in the race
In competition we are interested in looking for foods that provide us with energy quickly, that are easily digestible and pleasing to the palate. Therefore, the best thing to do is to look for fruits with a high glycemic index, I recommend bananas, dates, oranges, raisins, although it already depends on personal taste, during the longer runs I usually add something salty, to change the taste a bit, such as a snack or hummus burrito (chickpea pate) or peanut butter. The classic gels are a good option, especially for the ease of taking and rapidity of assimilation, although it has the disadvantage of overloading the stomach if we abuse them, so it is advisable to combine them With fruit
My feeding a normal training day
I am going to tell you an example of what, as my diet, a normal training day, logically it is personal adapted to my tastes and needs, I am doing very well, everyone can adapt it to your preferences.
Breakfast : I have no habit of eating too much in the morning, a type breakfast would be an orange, a kiwi and a banana, if I am going to do a long workout I can add some toast of spelled with agave syrup with a glass of oat milk with chicory.
Post training meal : I give a lot of importance to this meal, since it recovers and hydrates at the same time, when I return after a long run, it gives me life, giant multifruit milkshake and pea protein. I usually put in an American blender about 5 or 6 pieces of fruit (bananas, oranges, apple, kiwis, papaya, pineapple), ché seeds and a tablespoon of protein hemp, with water, a liter and a half of milkshake or less.
Food : The milkshake a few hours before has satiated me a lot so I make the food a little lighter, it can include a dish of lentil stew, chickpeas or beans, or vegetables cooked with some tofu a seitan, cauliflower type, broccoli ... or something like brown rice or quinoa with vegetables.
Snack If I train in the afternoon he could have some more fruit smoothie, but with 2 pieces of fruit and some nuts is enough
Dinner: I usually prepare a giant salad, to which I add all kinds of raw seasonal vegetables, I vary including fruits, chickpeas, sprouted lentils ... I don't have a standard what I have in the seasonal fridge, another option is usually a wok of Very low-fried sauteed vegetables, to which I usually add something rich in protein, such as quinoa, legumes, seitan or tofu, for dessert a soy yogurt or fruit.
As general guidelines, I try to avoid sugary soda, sugar, processed products, and refined products. Most products that are not found in traditional stores such as lentil, chickpea burgers, seitan, sprouts, I usually prepare them myself, healthier and much cheaper, but more time in the kitchen.
The proportion of macronutrients in my diet can be approximately 70% carbohydrates, 15% protein and 15% fat, I do not worry much about the amounts, I get carried away by what the body asks me based on the training.
In terms of supplementation, the only thing I take is vitamin B12, about 3 times a week, and after demanding workouts, glutamine (an amino acid involved in muscle recovery) and hemp protein concentrate after very intense workouts in a shake .
What I do control is my condition by periodically analyzing myself, and depending on the results, see if I need to modify my diet, since due to the volumes of kilometers and intensity, it is sometimes necessary to increase the amount of some nutrients, such as iron and the vit B12.
Written by Alberto Pelaez
Vegan food for mountain runners
