Aspire guide
Specific Populations
Specific Populations manual
Vegetarian & Vegan Runners
Complete nutrition for plant-based runners including protein and iron sources.
Why this matters
Complete nutrition for plant-based runners including protein and iron sources.
Read time
5 min
Audience
Athlete + Coach
Use it for
Specific Populations
Start here
Plant-based runners need structure, not a perfect menu.
Coach prompt
Ask the athlete to name one breakfast, one lunch, and one recovery meal they can repeat this week.
Print & share
Printable handout preview
One-page sheet
Vegetarian & Vegan Runners
Read time
5 min
Audience
Athlete + Coach
Start with the printable
Plant-based runners need structure, not a perfect menu.
Best next move
Use it this week
Ask the athlete to name one breakfast, one lunch, and one recovery meal they can repeat this week.
Quick reference map
Use the guide like a structured handout
In the library
Format
Read the full ebook here, then jump to the one-page handout when you need the shareable version.
Best use
Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
Start here
Complete nutrition for plant-based runners including protein and iron sources.
Build meals
Start with carbs, then add a real protein source
- Use oats, rice, pasta, bread, or potatoes as the base.
- Add tofu, beans, lentils, soy milk, yogurt, eggs, or cheese based on the athlete's pattern.
Iron support
Iron intake needs the same level of planning as mileage
- Lentils, beans, fortified grains, tofu, and leafy greens help.
- Pair iron-rich meals with fruit or another vitamin C food when possible.
Breakfast fix
Fortified breakfast foods make the day easier
- Fortified oatmeal, cereal, soy milk, yogurt, nuts, and fruit cover a lot fast.
- Breakfast is the easiest place to add calcium and B12 regularly.
Requirements
Same as omnivores: 1.4-2.0g per kg body weight
Same as omnivores: 1.4-2.0g per kg body weight
Examples
Good Options
Good Options
Soy milk + banana
Good Options
Tofu scramble + toast
Good Options
Smoothie with plant protein
Good Options
Rice + beans
Good Options
Edamame + rice cakes
Unlock the rest of the manual
Full access opens every section, the ebook PDF, and the printable handout companion.
What to do next
Use it this week
Ask the athlete to name one breakfast, one lunch, and one recovery meal they can repeat this week.
Source topics
vegetarian • vegan • plant-based • protein • B12