Canadian Running – September-October 2019

By Megan Kuikman

P

lant-based eating is exactly what it sounds like – eating mostly

plant-based foods. However, it is different than vegetarianism

or veganism, which strictly eliminate, to differing levels, animal

products. With plant-based eating, animal products are included in

small amounts, but the main emphasis of the diet is on fruits, vege-

tables, nuts, seeds, whole grains, legumes and beans. Plant-based

eating is a growing dietary trend based on the Mediterranean diet.

But what’s all the plant-based hype about? Here are five great reasons.

The Power

of the Plant-

based Diet

The myths, and significant benefits, of a

plant-based diet for distance runners

1

Cardiovascular health

Despite the positive health

benefits of aerobic exercise such

as running, runners are certainly

not exempt from cardiovascular

disease. Many plant foods are

high in heart-healthy unsaturated

fats and fibre. By replacing animal

products with plant-based

alternatives, the risk of cardiovas-

cular disease can be reduced.

2

Environmental health

Plant-based foods tend to

be less resource intensive and

environmentally destructive

compared to animal products.

For instance, plant-based proteins,

such as tofu or legumes, require

less land, water and energy to

produce and result in reduced

greenhouse gas emissions

compared to animal proteins,

such as beef.

3

It’s sufficient in protein

Yes, runners do have

increased protein requirements,

but believe it or not, protein

needs can still be met without

a big piece of meat in a meal.

Many plant foods such as tofu or

lentils provide sufficient amounts

of protein and can be great

alternatives to animal proteins.

4

Better recovery

Foods such as fruits and

whole grains are naturally rich in

carbohydrates and antioxidants.

This makes them great recovery

foods as carbohydrates help

replenish glycogen stores that

are depleted during exercise, and

antioxidants can help aid the

recovery of damaged muscle.

5

Trust in the Kenyans

Look no further than some

of the world’s best endurance

athletes. Studies looking at the

typical dietary patterns of Kenyans

show that their diet is very much

plant-based. Animal proteins

are consumed in moderation with

a good portion of calories coming

from plant-based foods, such

as ugali and beans.

Interested in following a plant-based diet? Start by aiming for one or

two meatless meals each week simply by replacing animal proteins

with plant-protein alternatives, filling up half your plate with fruits

and vegetables and including a whole grain or starch with each meal.

Remember, animal products don’t need to be entirely cut out, so you

should still aim to consume two servings of fatty fish per week for

omega-3 requirements, as well as daily milk or related alternatives to

ensure you meet your calcium needs.

Start eating more plant-based foods today. Both your body and the

environment will thank you.

Megan Kuikman is a registered dietitian, sports nutritionist and accomplished

long-distance runner based in Brantford, Ontario.

"PROTEIN NEEDS

CAN STILL BE MET

WITHOUT A

BIG PIECE OF

MEAT IN A MEAL."

26 Canadian Running September & October 2019, Volume 12, Issue 6

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