Whether you're training for your first 5K or pushing for a marathon PB, what you eat plays a crucial role in your performance. As a running coach and advocate for sustainable, plant-based nutrition, I know first-hand how the right fuelling strategy can enhance endurance, support recovery, and help you reach your goals. In this guide, I’ll break down vegan nutrition for runners - covering training, race day, and recovery - so you can run strong while aligning with a more ethical and eco-friendly lifestyle.

FueLling During Training

Your everyday nutrition is the foundation of your running performance. A well-balanced, plant-based diet ensures you get the right mix of carbohydrates, protein, fats, vitamins, and minerals to sustain energy levels and prevent injury.

Key Nutrients for Runners:

• Carbohydrates: The primary fuel source for runners. Whole grains (quinoa, oats, brown rice), legumes, pasta, and starchy vegetables (sweet potatoes, squash) provide slow-releasing energy.

• Protein: Essential for muscle repair. Include lentils, chickpeas, tofu, tempeh, nuts, seeds, and plant-based protein powders.

• Healthy Fats: Avocados, nuts, seeds, and flaxseeds help with energy metabolism and joint health.

• Iron & B12: Crucial for endurance. Find iron in spinach, lentils, and fortified cereals, and consider taking a B12 supplement if you're a vegan.

• Electrolytes & Hydration: Coconut water, bananas, and leafy greens provide potassium, while nuts and seeds supply magnesium.

Training Nutrition Tips:

• Eat a well-balanced diet with a focus on whole, minimally processed foods.

• Ensure you are eating enough: understand how many calories you are burning in a day, including your base calory burn and then adding your training burn on top of that.  You should be eating at least this amount of calories to avoid performance impact, wellbeing issues and injury risk.  For example "I am a male with a base calory burn of 2,200kcals.  I typically do 1,000kcals of exercise a day, therefore I aim to consume 3,200 to 3,500kcals of fuel (aka food) a day".

• Time your meals: A carbohydrate-rich meal 2-3 hours before a run supports energy levels.  A smaller meal / snack, such as a bowl of porridge, is ideal 20-30 minutes before to ensure your body has fuel to burn on hand during your run.

• Stay hydrated: Sip water consistently throughout the day, not just when running.

• Snack smart: Energy bars, homemade date balls, or nut butter on wholegrain toast make excellent pre-run fuel.

• Alcohol: There's no way to avoid this truth - any amount of alcohol will impact your performance.  Studies show just one drink typically reduces your athletic performance by around 20%.

• Nutrient requirements for women can be quite different than for men, especially during life event phases such as having children. For example perimenopausal athletes might require additional protein.  Speak to a healthcare professional if in doubt.

Pre-Race Nutrition: What to Eat Before the Big Day

Race week nutrition should be about optimising energy stores and reducing the risk of GI distress. Stick to familiar, easily digestible plant-based foods.

The Week Before:

• Carb-load wisely: Increase your intake of whole grains, potatoes, and fruit, but don’t overdo fibre to avoid bloating.

• Hydrate well: Drink plenty of water and include electrolyte-rich foods.

• Keep meals simple: Stick to tried-and-tested meals to avoid surprises.

The Night Before:

• A balanced dinner of brown rice, steamed vegetables, and a simple protein like tofu or lentils ensures you wake up fuelled but not sluggish.

• Avoid too much fat or fibre to reduce digestive issues.

Race Morning:

• A light breakfast 2-3 hours before, such as oats with banana and a drizzle of nut butter, provides sustained energy.

• Hydrate with water or a natural sports drink.

• Sip a small coffee if you’re used to caffeine before races.

During the Race: Fueling for Performance

Keeping energy levels steady during a race is key.

For Runs Under 60 Minutes:

• Hydration is usually enough—water or electrolyte drinks.

For Longer Races (Half & Full Marathon):

• Aim for 30-60g of carbohydrates per hour. Options include:

  • Dates or dried fruit

  • Vegan energy gels (check for sustainable brands!)

  • Homemade oat-based energy bites

  • Banana halves or applesauce pouches

• Sip water and electrolyte drinks regularly—don’t wait until you're thirsty.

Post-Race Recovery: Repair & Replenish

After a race or intense training session, recovery nutrition is essential to rebuild muscles and replenish glycogen stores.

The First 30-60 Minutes:

• Protein & Carbs Combo: A smoothie with plant protein, banana, berries, and almond milk kickstarts recovery.   Ideally within 30 minutes, try to have a 3:1 carb to protein ratio within this recovery window to maximise recovery.

• Electrolyte Replenishment: Coconut water or a homemade recovery drink with lemon, sea salt, and maple syrup helps restore balance.

• Anti-Inflammatory Foods: Turmeric, ginger, and dark leafy greens aid recovery and reduce soreness.

Later Meals:

• A hearty post-run meal might include quinoa, roasted vegetables, and tempeh for sustained repair.

• Ensure you get enough calories—undereating can slow recovery.

• Continue hydrating throughout the day.

Sustainability in Running Nutrition

As runners, we can make choices that benefit both our bodies and the planet:

• Buy local, organic produce when possible to reduce food miles.

• Minimise packaged energy gels and bars - opt for whole foods or homemade options.

• Choose ethical brands for plant-based protein powders and supplements.

• Reduce food waste by meal prepping and repurposing leftovers creatively.

Ready to Take Your Running to the Next Level?

Nutrition is just one piece of the puzzle. If you’re looking for a personalised running plan that aligns with your goals, lifestyle, and vegan nutrition preferences, I can help.

🏃‍♂️ Let’s chat about how we can optimise your training and fuelling strategy! Book a coaching session today and start running stronger, faster, and with more confidence.

By aligning your nutrition with your training needs and sustainability values, you can fuel your runs effectively while making a positive impact. Have questions about your running nutrition? Get in touch - I’d love to help!