Vegetarian and Vegan Runners > TL;DR > - Same protein targets (1.4-2.0g/kg); pair plant proteins (beans + grains) for completeness > - Focus on iron (vitamin C with meals), B12 (supplement if vegan), zinc, omega-3s > - Eat enough calories; plant foods are less calorie-dense > - Plan meals; variety and timing matter for absorption --- Overview Plant-based athletes can perform at the highest levels with thoughtful planning. Key considerations: - Meeting protein needs - A...

Vegetarian and Vegan Runners > TL;DR > - Same protein targets (1.4-2.0g/kg); pair plant proteins (beans + grains) for completeness > - Focus on iron (vitamin C with meals), B12 (supplement if vegan), zinc, omega-3s > - Eat enough calories; plant foods are less calorie-dense > - Plan meals; variety and timing matter for absorption --- Overview Plant-based athletes can perform at the highest levels with thoughtful planning. Key considerations: - Meeting protein needs - A...