Training whilst on a vegan diet?

[Zoiders]

Lovely

I'll try and make sure that doesn't happen.

Getting the squits is known by product of endurance events.

It can be bad as it dehydrates you.

 

[darkstar]

Changing diet and following a tough training program at the same time sounds like a bad idea to me (sorry !). As a vegan for over 15 years, and vegy since 1987 I do not think the vegan diet itself is a problem, but not everyone transitions in the same way !! You may want consider which of the 2 activities is most important to you !!
If you are worried about protein intake then I sometimes use Weider Soy 80+ protein powder with water, and I always take Veg 1 multi-vitamin tablets (direct from the Vegan Society online shop) but I do not know if I really need them (I consider them cheap insurance !).
You could also try asking your question on some vegan/sports forums.

I've checked myself out with the Uni sport science nutritionists and they said I can pop in if I'm ever experiencing difficulty. If I ever feel the effects of it, I'll stop right away, without hesitation. The running is by far the more important aspect, though.

I should mention, I've been running for quite a while now, completed a few marathons, and the training for this event has been going on for a little while already.

 

[darkstar]

First day in and today my diet has been;

Two bowls of muesli, with chopped banana, blueberries and pumpkin seeds added.

Marmite on toast and an apple

Bowl of red lentil soup

Stir-fry with pak choi, tofu, chili, garlic, onion, broccoli, mushrooms, and cashew nuts.

Walnuts, Raspberries and a banana

Drank nothing but water, will try and get in the habit of drinking fruit juice for the sugar, and coca cola when on a heavier training day. This is a light day as I've not been out for a run. Also need to get some supplements.

 

[Yellow Fang]

Isn't there a vegan runners club? I vaguely know a vegan who runs lots of marathons and ultras. She's a member of it.

 

[Gandalf]

Here are a couple of websites that I find useful

Vegan Fitness

Organic Athlete

 

[darkstar]

Here are a couple of websites that I find useful

Vegan Fitness

Organic Athlete

Thanks very much I check them out.

I'm 2 weeks in now and I'm going through a tough patch, my swiss housmate has bought a fondu set back with him with swiss cheese and the rest of my house are having a cheese fondu which can't be put of due to expiration dates. So a load of mates are coming over and I won't be able to eat anything!

The running is going ok, it's when I swim I find I'm lacking energy. I used to alway get home and have a big portion of egg whites on toast with sausage after a long swim session, but stick to a salad and mushroom wrap with salsa and a load of fruit now. Which is fine, just not ideal.

I've lost a fair bit of weight already, so I'll be stopping as soon as the month is over, though I'll be keeping a number os meals veggie and the rise in fruit and veg intake has had noticeable effects on my skin and general well being.

 

[zoxed]

... a big portion of egg whites on toast with sausage after a long swim session, but stick to a salad and mushroom wrap with salsa and a load of fruit now. Which is fine, just not ideal.

I am not a dietitian but it sounds like you are replacing a high protein/carb meal with a weight-loss snack ?! (I would guess you feel hungry again quite soon after the meal as it is mostly water ?)
If it not just before my main meal of the day I often follow a training session with bread and tofu sandwiches, seasoned with Marmite and washed down with plenty of water. Or a big bowl of muesli and OJ.

I've lost a fair bit of weight already, so I'll be stopping as soon as the month is over...

I would suggest that as long as your weight does not drop below a healthy level then loosing weight is not in itself a problem, although it may indicate that you diet needs tweaking.

 

[darkstar]

I am not a dietitian but it sounds like you are replacing a high protein/carb meal with a weight-loss snack ?! (I would guess you feel hungry again quite soon after the meal as it is mostly water ?)
If it not just before my main meal of the day I often follow a training session with bread and tofu sandwiches, seasoned with Marmite and washed down with plenty of water. Or a big bowl of muesli and OJ.



I would suggest that as long as your weight does not drop below a healthy level then loosing weight is not in itself a problem, although it may indicate that you diet needs tweaking.

I's been eating a bit more pasta recently to increase energy levels, but the weight loss is not something I want or need. I'm at a healthy weight and I'm losing muscle, which is not my aim. I have muesli with blueberries and soya milk every morning with 2 pieces of fruit and a glass of smoothie. A portion of nuts and a salad for first snack. Then something like a pitta bread filled with salad, salsa and some sort of cooked vegetable. Second snack is 2 portions of fruit, some nuts and a green juice. Main meal is usually pasta or cooked vegetables with rice etc. Final snack is a piece of fruit and a oat bar.

 

[Jim_Noir]

I'm Vegan and do a lot of long distance running. It's a total myth that you'll not have muscle mass, check out Mac Danzig trianing and eating.

 

[darkstar]

I'm Vegan and do a lot of long distance running. It's a total myth that you'll not have muscle mass, check out Mac Danzig trianing and eating.

Oh I know it's possible the maintain muscle mass, but i'm fairly ignorant when it comes to the vegan diet and don't have a clue how to fuel myself. Money is also an issue being a student.

 

[Jim_Noir]

Peanut butter, the healthy gear not the sunpat or shop own gear... and use it for loads of stuff, saty sauce... bananna and then there is peanut butter and jelly time

 

[Jim_Noir]

Though, I will say I trained for a marathon back in Oct, and became lazy and didn't do any weights and did lose a bit of upper body mass... nothing really to do with diet... just ran and cycled loads and didn't do anything else!

 

[zoxed]

I'm at a healthy weight and I'm losing muscle, which is not my aim.

Sorry if the answer is obvious, but why do you think your weight-loss is from muscle loss ? Could it not be from liquid and/or fat loss ? I thought muscle atrophy was very slow ?

 

[darkstar]

Sorry if the answer is obvious, but why do you think your weight-loss is from muscle loss ? Could it not be from liquid and/or fat loss ? I thought muscle atrophy was very slow ?

Well last time I had it checked my body fat percentage was 8%, so I'd be surprised if i was losing much, and I've always though muscle is lost first naturally.

 

[ttcycle]

darkstar-I'm not vegan or veggie but know a fair amount about nutrition from the days I used to train.

The increase in veg and fruit will be really good for you as it's a good source of vitamins and minerals.

I'd echo what was posted above - your after training snack is not protein heavy enough.

Get some pulses in ie lentils or some kidney beans/butter beans (get dried as they're cheaper but also much nicer in texture- you just have to plan and soak them overnight if you want to use them over night- they do take longer to cook but have nicer 'bite' then tinned stuff) and tofu, peanut butter as a post training snack. What you're eating is healthy but in no way does it help you replace protein.