Plant-Based Nutrition for Endurance Training

Following a plant-based diet can require extra consideration, particularly when meeting the increased nutritional demands of endurance training. However, with a few simple adjustments, plant-based nutrition can effectively support performance, recovery, and overall health.

Hitting Your Macros

Carbohydrates

Carbohydrates are essential for fuelling endurance performance. Around 50–60% of total energy intake should come from carbohydrates, with requirements increasing on heavier training days. Meeting carbohydrate needs ensures adequate energy availability to support training intensity, duration, and recovery.

Real food examples:

• Oats, bagels, sourdough, rice, pasta, potatoes
• Bananas, dates, mango, berries
• Rice cakes, granola, wraps
• Beans and lentils (higher in fibre)
  

Protein

Meeting protein requirements (approximately 1.6 g/kg body weight) is essential for muscle repair, immune function, and optimal recovery. Protein intake can sometimes be more challenging on a plant-based diet, but by combining a variety of plant foods, requirements can be met. Vegan protein powders can also be a useful option when intake is low or when convenient, high-protein foods are limited.

Plant-based protein sources:

• Tofu, tempeh, edamame
• Lentils, chickpeas, black beans
• Soy milk, pea milk
• Seitan
• Vegan protein powders (soy, pea, rice blends)
  

Ways to boost protein intake:

• Add tofu or tempeh to stir-fries and salads
• Blend protein powder into smoothies
• Use lentil or chickpea pasta
• Sprinkle seeds or nuts over meals
  

Fats

Fats are often overlooked, as many people naturally meet their requirements without deliberate planning. However, fats play an essential role in energy storage, nutrient absorption, hormone production, heart health, and brain function. Focus should be placed on consuming unsaturated fats and essential fatty acids, while limiting saturated and trans fats.

Best plant-based fat sources:

• Avocado
• Olive oil
• Nuts and nut butters
• Seeds (chia, flax, pumpkin, sunflower)
  

Common Nutrient Gaps

A plant-based diet can increase the risk of certain nutrient deficiencies if not well planned. Understanding which nutrients require attention, supplementation, or absorption strategies is key.

Vitamin B12

Vitamin B12 is primarily found in animal products and must be obtained through supplements or fortified foods on a plant-based diet.

Iron

Iron from plant foods (non-haem iron) is less readily absorbed. Absorption can be improved by consuming iron-rich foods alongside a source of vitamin C, and by avoiding tea or coffee around iron-rich meals.

Good sources include:

• Lentils, chickpeas, tofu
• Pumpkin seeds, cashews
• Spinach, kale
• Fortified cereals
  

Calcium

Calcium is commonly associated with dairy foods, but adequate intake can be achieved through plant-based sources such as:

• Fortified plant milks (check labels)
• Calcium-set tofu
• Tahini
• Kale and bok choy
  

Omega-3 Fatty Acids

Omega-3s are often associated with oily fish but can be obtained from plant sources or supplements.

Plant-based sources include:

• Chia seeds
• Ground flaxseed
• Walnuts
  

Race Day Nutrition Tips

Carbohydrate Loading

Increase carbohydrate intake in the days leading up to a race, focusing on low-fibre, easily digestible carbohydrate sources to maximise glycogen stores and minimise gastrointestinal discomfort.

Race Morning

Eat 2–3 hours before the race, focusing on low-fibre, low-fat, easily digestible carbohydrates.

Examples:

• White toast with jam
• Bagel with banana
• Porridge made with plant milk (if well tolerated)
  

During the Race

For events lasting longer than 60 minutes, carbohydrate intake during the race is recommended. Choose vegan-friendly gels, chews, or sports drinks, and practise fuelling strategies during training.

A well-planned plant-based diet can fully support endurance training and performance. With a few additional considerations, plant-based athletes can meet their nutritional needs and thrive in their endurance goals.