Run Strong. Run Vegan.

Vegan Nutrition: Fueling for a long race    

HYDRATE ALL DAY LONG:

Drink at list 2 liters of water and add other things like juices, caffeine free teas, Kombucha, coconut water (electrolytes) 

THE DAY BEFORE:

Breakfast:

Complex carbs + health fat and iron. Sustained energy comes from the fat.

• 2 slices of Ezekiel toast with a good amount of coconut oil spread on it 
• PRE-RUN OATMEAL Ⓥ or Green Powered Overnight Oats Ⓥ

• Smoothie (include a source or two of vitamin C, protein and iron (Hemp seeds, some quinoa) 

Iron is important in formation of hemoglobin, which basically is the O2 carrying vehicle of your red blood cells (supports carrying O2 from lungs to rest of cells) 

Morning Snack:

• Healthy (minimal ingredients) bar like Amrita, Larabar, Patagonia Provisions
• Handful of almonds/walnuts/hemp seeds
• Homemade Superfood Hippie Cereal

Lunch:

Carbo‐load time here vs. dinner. Main reason is so you have enough time to digest a larger meal without having to go to bed right after. Make sure to eat slow.

• Salad with Protein+Starch+Veggies+Complex Carb: Include lettuce, lots of raw veggies, plant protein(s) (hemp seeds, high quality tofu, pumpkin seeds, etc.) and baked sweet potato, beets, rutabaga, etc. and one of the following: a whole-­grain wrap on the side, Ezekiel bread or a complete protein bar (complex carb + protein).

• Stuffed HEMPer Peppers with Tomato Super Seed Sauce
• Zesty Festive Hemplash Ⓥ 
• Holiday Hemp Harvest Ⓥ

Afternoon Snack:

• Plant­‐based protein smoothie would be perfect here. Mix with unsweetened, carrageenan free almond milk.   
  

Dinner (eat early, 4 hours before bed): 

Don’t overeat and don’t carbo‐load (you will do this at lunch). The last think you want is to go to bed stuffed and feeling sluggish. Aim for 60 grams of carbs.

• Brown rice pasta with veggies+healthy fat 
  
• Salads with grains (add brown rice, quinoa) or more starchy veggies, plant protein and healthy fat.
  

Bedtime Snack:

• Nutrient-­‐rich drink... either Kombucha, or water with cinnamon extra and oranges squeezed in, etc.      
  

RACE DAY:

First thing – have an electrolyte drink, and then eat a complete meal 1­‐2 hours before the race starts & a piece of fruit or carb‐based beverage 30 minutes before the race starts. Digestion is KEY in order to maximize absorption.

For Breakfast: Options include

• Power smoothie with complex carb, fruit, protein
  
• Ezekiel bread with coconut oil
  
• Gluten‐free oats or quinoa with a tablespoon of almond butter 
  
  

A FEW RECIPES:

Stuffed HEMPer Peppers with Tomato Super Seed Sauce
Zesty Festive Hemplash Ⓥ 
Holiday Hemp Harvest Ⓥ

VIDEO TRAILER: