PUBLISHED 10/04/2007
Q: I'm a 33-year-old female vegetarian training for my first marathon. I'm following the food-pyramid guidelines, but are there vegetarian-specific nutritional tips you can offer?
M.B., Tampa, Fla.
A: It's possible to support your training with a vegetarian diet, but realize that training for such a demanding event does increase your need for certain nutrients. Meeting this demand will be your challenge.
Most important, you'll need plenty of protein. Inadequate protein intake puts you at risk for fatigue and injuries, and it also can contribute to amenorrhea (absence of periods). Try to consume between 0.36 to 0.8 grams of protein per pound of body weight each day from sources such as soy products and legumes. You should be able to consume this amount fairly easily, considering that 11/2 cups of tofu or garbanzo beans contain 20 to 24 grams of protein.
You'll also need healthful amounts of iron, calcium, and zinc from foods such as whole grains, vegetables, fruits, legumes, nuts, seeds, and soy products. Also, proper intake of vitamin B12 should keep your risk of anemia low. Good sources of B12 include breakfast cereals, fortified soy milk, and soy/veggie burgers. You might also consider a multi-vitamin/mineral supplement containing all of the nutrients I've mentioned.
Lastly, if you have nagging doubts about your diet or begin to feel fatigued in training, talk to a health professional, such as a registered dietitian who works regularly with vegetarian runners. These experts can assess your dietary needs and give specific recommendations.
-Scott Fisher, M.S., R.D., a sports nutritionist and running coach in Armonk, N.Y., 2:42 marathoner, and member of the Power Bar Team Elite
