Is being a runner and a vegetarian really compatible without too many constraints?

Reducing our meat consumption is essential if we want to take care of the environment. But is adopting a mainly or totally plant-based diet really compatible with the energy-hungry discipline of trail running?

To cut to the chase, the answer is yes. It's perfectly possible to limit animal products while maintaining a high level of physical activity. Proof of this lies in the fact that major trail runners such as Kilian Jornet, Jim Walmsley and Mathieu Blanchard, all of whom are regular top-5 finishers at the UTMB, are vegetarians.

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Essential proteins for trail running

During long, exhausting efforts, but also during recovery, the body draws on the proteins contained in the muscles. Runners therefore need a considerable amount of this nutrient in their bodies. In general, we consider that we need a protein intake 1.5 times higher than normal to avoid the risk of damage due to a lack of regeneration of damaged muscle fibres after exercise.

It's the amino acids found in proteins that enable us to avoid this kind of inconvenience. They are used to build muscle, repair muscle tissue and produce energy for the body...

Above all, a question of balance

Good news for the planet: it's not just meat that contains these acids! There's nothing complicated about replacing them, just adjust your diet accordingly.

In the case of a semi-vegetarian diet, where only meat is eliminated from your diet, simply increase your intake of legumes (peas, beans, lentils...) to avoid any impact on muscle mass when running.

If all animal products are eliminated, it's easy to replace them by combining pulses with cereal products to find the perfect balance.

A vegetarian diet is therefore more than capable of providing trail runners with everything they need. The proteins essential for good running are available elsewhere, and the energy sources needed for effort are contained in carbohydrates and lipids (fruit, vegetables, pasta, etc.).

One real threat: deficiencies

On the other hand, runners who follow a vegetarian diet will need to be careful to avoid deficiencies. Two in particular can pose a threat: iron (the mineral that oxygenates our muscles) and vitamin B12 (red blood cells' best friend).

Explanation. As we produce a multitude of shock waves with the impact of our feet on the ground, we destroy a greater number of red blood cells than normal. Iron enables the production of hemoglobin, a protein found in red blood cells that carries oxygen from our lungs to our muscles. A lack of iron therefore leads to a lack of hemoglobin, resulting in poorly oxygenated muscles. The result: cramps and fatigue...

To combat this, you can opt for foods rich in vitamin C, such as tomatoes, oranges and blackcurrants, and try (and we mean try) to limit foods that cause loss, such as coffee and/or tea.

The possible deficiency of Vitamin B12 is also linked to red blood cells, since it enables their creation, as well as cell renewal. However, it is found exclusively in flesh and animal products...

Runners who adopt a vegetarian diet must therefore inevitably supplement their diet with this vitamin under the supervision of their doctor.  

A little effort, but a lot to gain  

As long as it's not an annoyance, giving up a few barbecues and being vigilant about potential deficiencies are the only two obstacles to being a vegetarian runner!

Two small obstacles against a multitude of advantages. Including a protected playground, and better health for the trails.  

To better understand the impact of our food on our planet, watch the documentary "Sous la barre des 2 tonnes", produced by our partner MAIF.