Nutrition is so key to being able to run and train effectively. But what happens if you are on a vegetarian diet? On this episode of the Ask Coach Parry podcast, Lindsey gives you advice. Not only on what supplementation to take; but also on how important recovery, and what you could try.

Transcript

Welcome onto yet another edition of the Ask Coach Parry podcast, I’m Brad Brown, I’ve got Lindsey Parry with us once again. Lindsey, fantastic question in today from Kerry Peterson. Kerry is asking for some nutrition advice.

She’s a runner, obviously, she wants to know, with regards to supplementation, what should she be taking? Also on that nutrition side of things, vegetarian options, she’s a vegetarian and she finds it quite difficult to get the balance, what advice could you give her?

Do vegetarian runners need more vitamins?

Lindsey Parry: Look, my general nutritional knowledge is probably fairly decent, but for specifics, I really do need to encourage her to go and see a dietician. Most importantly because she is a vegetarian and vegetarians need to eat foods in good combinations to ensure that they do get those whole proteins that they’re lacking from not eating meat.

I think linked to being a vegetarian, I would strongly recommend that she gets herself onto quite a reputable multivitamin and probably also dose with a bit of Vitamin C. Particularly during high training volume periods, because there may be some compromise of the immune system with really heavy training and then being on the vegetarian diet.

Recovery meal is important as a vegetarian

I would really look after my recovery quite strongly. So depending on how strict you are on the spectrum of vegetarian, I guess, I’m not sure if things like whey protein would feature as a possibility? I would look at something like 100% whey protein to mix in with a recovery drink, that I would be taking within 15-30 minutes of exercise.

Then in terms of the actual physical eating, I can’t stress enough the importance of actually going to see a dietician. Getting a good idea of the types of meal plans that would bring together the good combination of healthy carbohydrates, which she’ll be eating, which is the big plus points of being on a vegetarian diet. But then also include that combination of food groups that would allow her to get enough protein so that the body can keep repairing itself and the training can proceed at full steam.

BB: Awesome stuff Kerry, some great advice, but yes, get some professional help as well, that will definitely make a huge difference. Lindsey Parry, thank you very much. Don’t forget, if you have a question you’d like to ask Lindsey, unfortunately we can’t get around to all the questions we get here on the podcast; make sure you check out the online community at coachparry.com/join. You can sign up there and get into the forums and ask your questions, get them answered right away. Until the next time, from myself, Brad Brown and Lindsey Parry, it’s cheers.