Vegetarian and vegan runners

Yes: a well-planned vegetarian or vegan diet supports running perfectly well; just watch protein, iron, vitamin B12 and total energy.

• Protein: 1.2 to 1.6 g per kg a day, a little more if vegan; mix legumes, tofu, tempeh, seitan, soy milk, grains and nuts, plus eggs and dairy if you eat them.
• Iron: lentils, beans, tofu, seeds, leafy greens, with vitamin C (fruit, peppers); keep tea and coffee away from meals.
• B12: vegans need a supplement or fortified foods, without exception; vegetarians should check their levels.
• Also watch calcium, vitamin D, iodine and omega-3 (walnuts, flax, algae oil).
• Plant foods are filling: make sure you eat enough in heavy weeks.

A yearly blood test (ferritin, B12) with your doctor keeps you on track.