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NURMI STUDY

NURMI STUDY

November 28, 2022 0

The NURMI-Study (NURMI – Nutrition and Running high Mileage) is an international interdisciplinary comparative study of running, the aim of which is to create a broad body of scientific evidence of the exercise performance of omnivores compared with vegetarian and vegan runners. A large number of participants is needed in order to provide well-founded evidence. Therefore we are inviting all runners (any distance and any level of performance) to take part in probably the most important study of running so that together we can really achieve something. More information can be found here: https://www.nurmi-study.com/en Some publications can be found here: https://www.nurmi-study.com/en/publications

Nutrition – Frequently Asked Questions

Nutrition – Frequently Asked Questions

November 12, 2022 0

Can a vegan diet support training and running?   What does the science say about a vegan diet and its impact on sport and exercise performance? Some athletes have adopted a vegetarian/vegan diet with a view to achieving improved performance through optimising carbohydrate intake, weight management and other performance enhancements. It has been suggested that a vegetarian diet may improve performance through, improved glycogen stores from increased carbohydrate intake, Improved immunity and reduction in oxidative stress through increased intake of phytochemicals and antioxidants, and Reduced intramuscular acidity which can limit exercise performance. There are very few studies, however, that have considered the effect of vegetarian or vegan diets on athletic performance and results are mixed. A recent review of the studies which have been undertaken comparing vegetarian and omnivorous nutrition and effects on physical performance concluded that a vegetarian diet neither hinders or improves performance. The research into the effects of a vegan diet on performance are virtually non- existent, however, and there may still be some merit to the diet increasing performance due to the factors mentioned above and more research is required to definitively answer this question. The bottom line is that the studies which have been undertaken suggest that a well-planned WFPB diet can adequately support athletic performance, while offering added health, environmental and ethical benefits. What specific nutrients does a runner need?   There are no Dietary Reference Values (DRV) specifically set for athletes in training and the Reference Nutrient Intakes (RNI) are broadly as recommended for the general population, which are designed to cover the needs of 98% of people (Department of Health, 1991). Athletes consuming the RNI, therefore, are unlikely to be deficient in a nutrient. Nutritional recommendations for improved endurance performance include a high carbohydrate (CHO) intake and adequate fluid intake to ensure high muscle glycogen and to optimise hydration. Recommendations for runners for improved endurance performance, therefore, includes a high carbohydrate intake (5-10g/kg body weight per day) balanced with adequate fluid intake. Are there any nutritional concerns relating to a vegan diet?   A number of nutritional concerns have been identified in the scientific literature for endurance runners consuming vegan diets which includes; energy, protein, iron, zinc, vitamin B12, calcium, vitamin D and riboflavin. Energy Exercise increases energy needs. Endurance exercise can more than double energy requirements. A vegan runner may find it difficult to consume sufficient calories and quantities of food to meet their energy needs, partly due to the high carbohydrate, high fibre content. Low energy availability (EA) can suppress immunity to viruses and have implications for respiratory health, a problem often reported in endurance athletes. Relative Energy Deficiency in Sport (RED-S) has been identified as a syndrome which refers to impaired physiological function caused by relatively low EA. Low EA can have a detrimental effect on general health, ability to train and on running performance. It is important, therefore, that a vegan runner ensures that they consume adequate energy (calories) to fuel their training and running. Calculating your personal energy requirements is a useful starting point and there are a number of useful Apps on the market you can use (MyFitnessPal, Chronometer) and armed with this information you can devise meal plans designed to optimise your training and running performance. Protein Dietary protein has been shown to be an important and often neglected factor in the recovery and regeneration of damaged muscle proteins after endurance exercise. The repair and recovery process along with the adaptive response to exercise and training are dependent on adequate intake of protein through the diet and are key to the improvements in muscle quality that underpin improved performance. There are two issues relating to the adequacy of protein intake when consuming a WFPB diet and these relate to; The quality of the protein and The quantity of protein Protein Quality There are twenty amino acids which are constituents of proteins, nine are considered as “essential” and must come from the diet. Foods which contain all of these nine essential amino acids (EAA) are often called “complete” or “high-quality” proteins. The quality and bio-availability of the protein consumed and the amino acid profile of plant-based versus animal-based protein has been shown to affect muscle protein synthesis. Plant-based proteins exhibit lower digestibility than animal-based proteins and have incomplete composition of EAA. It is possible, however for a vegan diet to supply all EAA if sufficient total energy and a variety of protein containing foods are consumed throughout the day. In fact, the American Academy of Nutrition and Dietetics suggest that consuming protein from a variety of plant sources including soy products (which does have a complete set of EAA) and legumes will ensure adequate intake of all EAA. The trick is to eat both high-quality WFPB protein (soy, tofu, tempeh, tvp) and other sources of protein with complimentary EAA profiles such as beans on toast, lentils and rice, beans and potatoes, muesli with oats, nuts and seeds. Combining foods from any two of these categories ensures an adequate intake of all of the EAAs. Protein Quantity A review of protein intake for athletes highlights several studies which have determined that endurance athletes should consume between 1.2-1.4g/kg/day. Type and timing of intake have also been suggested as prudent to enhance muscular adaptation and 20-25g of protein recommended 30-60 minutes after endurance exercise to aid recovery. Developing meal plans which look to achieve your personalised daily energy and protein intake is important to ensure that adaptations to training and recovery are optimised. Iron A shortage of iron in the diet will have an adverse effect on oxidative energy metabolism, and ultimately on training adaptations and athletic performance. Iron is used for the synthesis of haemoglobin and myoglobin in the red blood cells and in the energy producing pathways in the muscle cells essential for the delivery of oxygen to the muscles. Endurance training also tends to reduce iron stores. Vegetarian and vegan diets have been shown to have as much or more total iron than non- vegetarian diets. The concern over iron is more related to the bioavailability of iron from plant foods, iron stores, and the absorption of non-haem versus haem iron. Haem iron is only available from animal foods and is absorbed more readily by the body than non-haem iron, which is consumed through plant foods, reducing iron stores. Plant foods also contain inhibitors, such as phytate and fibre, which reduce iron absorption. Vegan athletes are therefore likely to be at risk of low iron availability and iron depletion although diets high in fruit and vegetables can help to counteract the effects of iron inhibitors and reduce the effects of lower iron bioavailability. Zinc The scientific literature suggests that Zinc is also a nutrient of concern. Zinc is essential for immune function, protein synthesis and blood formation and is abundant in plant foods but, like iron, is not readily absorbed. Low zinc status can negatively affect physical performance, muscle strength and endurance through its effect on thyroid hormone levels, Basal Metabolic Rate and protein use. Ensuring adequate intakes of legumes, whole grains, cereals, nuts, seeds, soy and vitamin C can ensure adequate intake and absorption. The RNI for zinc is 9.5 mg/day for males and 7.0 mg/day for females. Vitamin B12 Vitamin B12 is essential for proper nervous system function and homocysteine metabolism and is exclusively found in foods of animal origin. Elevated homocysteine levels are associated with higher risk of birth defects, dementia and depression and studies have shown it to be strongly associated with increased mortality. Vitamin B12 deficiency can slowly develop in individuals following a vegan diet. In terms of athletic performance this is associated with reduced oxygen transport and therefore impaired aerobic performance. It is recommended that fortified foods such as soy products, yeast extract or nutritional yeast are consumed, or a supplement taken. The RNI for adults is set at 1.5 micrograms per day, although 3 micrograms (mcg) per day has been recommended to minimize homocysteine. Food sources are better absorbed than supplements with 10 micrograms recommended per day from a supplement. By ensuring that a variety of fortified foods are included daily in your diet there is little need for supplementation. Calcium Calcium intake is essential for strong bones and teeth and is important for athletic performance as it serves a key role in muscle function and nerve-impulse transmission. Absorption of calcium from plant sources is also lower than that from dairy products and therefore consideration should be given to achieving RNI from fortified as well as natural plant sources. Calcium intakes below recommended levels can result in a predisposition to osteoporosis, one of the three components of The Female Athlete Triad which also includes disordered eating and amenorrhea, although overall energy availability has been identified as being the key factor in developing the disease. Some dietary plant sources are particularly rich in calcium, as well as other vitamins and minerals which contribute to bone health, and it has been shown that it is possible to maintain calcium balance on a vegan diet. These include kale, bok choy, Chinese cabbage, watercress, Cavolo Nero and _ broccoli. Consumption of fortified alternatives to dairy are also recommended to address deficiencies and are convenient and widely available. Vitamin D Defining vitamin D status and recommendations for supplementation has been a topic of debate in the scientific literature. Because vitamin D status is related to exposure to sunlight, as well as dietary intake, athletes at particular risk of low serum total concentrations of vitamin D are those who train early or late in the day, train indoors, or wear sports kit which restricts sunlight exposure. Serum levels have been shown to be low in both athletic populations and in vegans and to be deficient, particularly in the winter. The implications for athletic performance of low vitamin D status have been shown to be impaired muscle and immune function, poor bone health, and even impaired cardiovascular function with low levels being associated with reduced and high levels with increased performance. Including fortified foods in the diet can, again, help to achieve the 10 ug RNI particularly when sunlight exposure is reduced. Mushrooms which have been exposed to the sun also have the ability to absorb vitamin D and are another plant-based source to include in your diet. Riboflavin Riboflavin, or vitamin B2, is another B vitamin which potentially could be below the RNI when consuming a WFPB diet and could affect running performance. It is involved in energy production from both carbohydrate and fat, and therefore contributes to the release of energy for endurance performance. Riboflavin is mainly found in dairy products, meat and eggs and the need for this vitamin has been shown to increase with the onset of running and training. It is important, therefore, to ensure an adequate intake from plant-foods, particularly at the onset of a training programme or during an increase in training volume. The RNI for riboflavin is 1.3 mg/day for males and 1.1 mg/day for females and good plant sources include tofu, nuts, seeds, grains, nutritional yeast and green leafy vegetables, asparagus and bananas. Philip Woodbridge MSc BA(Hons) SENR Vegan Runners UK Club Nutritionist 2018   The above FAQ information has been summarized using the following resources and references: Larson-Meyer, D. (2018). Vegetarian and Vegan diets for athletic training and performance. Sports Science Exchange, Vol. 29 No. 188, 1-7. Rogerson, D. (2017). Vegan Diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition, 14:36. Woodbridge, P. (2017). Plant-Based 4 Running: Quick and easy nutritionally balanced recipes and meal plans 4 active living. https://www.p4snutrition.co.uk/Plant-Based-4-Running/   For any questions relating to nutrition and personalised one to one advice contact club’s nutritionist by email: club.nutritionist@veganrunners.org.uk

The Ultimate Vegan Runner Diet Plan: 7 Steps To Better Running

The Ultimate Vegan Runner Diet Plan: 7 Steps To Better Running

December 31, 2021 0

A vegan runner diet plan is not as simple as a normal vegan diet. All runners need to plan their nutrition more closely than non-runners – and if you’re vegan then even more so. Unlike most websites, this guide is not a meal plan. Why not? Because your body and goals are unique – there is no one else like you in the world. So you need to figure out what works for you in your vegan runner diet plan. This guide tells you everything you need to know in just 7 important steps to plan the perfect vegan runner diet plan with all the nutrients runners need – and which works for you. What To Eat On A Vegan Diet For Runners: Your 7 Step Guide 1. Get your macro balance right I know, you’ve heard about macronutrients 100 times before… Yet so many runners still make these rookie mistakes: Not eating the right sort of carbs at the right time Almost all runners don’t eat enough fat – which can be detrimental to performance Hardly anyone does macro-combining right for recovery Here’s what you need to do in your vegan runner diet plan. For EVERY MEAL AND SNACK I want you to: Include a complex carbohydrate like whole grains, beans and pulses throughout the day. (Eat simple carbs like fresh and dried fruits, potatoes, etc during exercise or immediately after – not at any other time.) Include a source of healthy fat! You should be eating 20-30% of your daily calories as fat. That means 20-30% of the calories from all your meals should be fat. Unfortunately many runners cut down on fat to make room for more calories as carbs but this will be detrimental to your recovery and performance in the long-run. Include at least one of the top vegan sources of protein. It sounds obvious but you wouldn’t believe how many vegan runners I speak to who aren’t getting enough protein in their meals without realising because they think “it’s obvious”. Make sure you’re not one of them! Macro-combining is incredibly important and should not be dismissed. If you do these 3 things to balance your macronutrient intake in every meal and snack you’ll already see improvements in your running. For example, studies suggest that even if you just start combining carbohydrate and protein in a 3:1 ratio straight after running you could see significant improvements in recovery and performance the next day. 2. Calculate your protein I know, getting enough protein is “obvious” and “vegan diets aren’t deficient in protein compared to meat-based diets”. But the truth of the matter is that too many people aren’t making sure they’re getting enough protein in their vegan runner diet plan. So if you’re: Feeling unsatisfied after your meals Gaining weight easily Experiencing hair loss Craving animal protein like meat or eggs Finding it difficult to build muscle Frequently getting injured from running You might not be getting enough protein. The good news is you can calculate how much you should be aiming for in 1 minute. Then I recommend estimating your intake over the next few days or using Cronometer to check your exact intake. Here’s how much protein you need (in grams) per day based on the amount of hours you spend running and your body weight (in kg): <8 hours per week = 0.8-1.2 g/kg/day 8-40 hours a week = 1.6 g/kg/day Ultra marathon runners = up to 2.5 g/kg/day Runners need more protein than non-runners. And vegan runners should make sure they’re getting enough protein in their diet plan on a day-to-day basis. Getting the right amino acids in your diet is crucial to repair micro damaged muscle and can lead to training adaptations and significantly improved performance. [2] 3. Know your BCAAs If you exercise most days (which you should) or you want to build or maintain muscle mass, it’s important to make sure you’re getting enough of these three essential amino acids: They’re called the Branched-Chain Amino Acids (BCAAs). BCAAs are very important because they’re the rate-limiting amino acids for muscle synthesis. If you’re not getting enough BCAAs it doesn’t matter how much protein you eat – you won’t be able to build muscle. The problem is vegans and vegetarians may not be able to absorb as many BCAAs as meat-eaters. Here are the best vegan sources of BCAAs you should be eating every day in your vegan runner diet plan: Soya beans (tofu, tempeh, etc) Spirulina Hemp seeds Mung beans Lentils Oats Include these foods in your vegan runner diet plan on a daily basis and you’ll optimise your muscle repair and adaptation – giving you improved strength, resilience, performance and more. 4. Time your meals and snacks correctly Anyone can be an average runner without paying attention to when you eat. But if you want to be an awesome runner – you’ll need to get the timing of your vegan runner diet plan right too. Before exercise In prep for a long run or a race eat a meal of complex carbs 4-6 hours before. That could be porridge or a wholesome smoothie. Another light snack of healthy carbs like a piece of fruit 30-60 mins before can increase your energy availability towards the end of your run and minimise muscle damage. During exercise If you’re running for less than 1 hour you don’t need to eat during your run (unless you’re training to eat while you run). But if you’re running for more than one hour you may want to take some snacks with you. Lots of runners use gels. But there are whole food options too. Fruits, oats and potatoes are great whole food simple carb examples. Whole foods take longer to digest but provide more sustainable energy. The trick if you’re fueling with whole foods is to start refuelling earlier and eat smaller amounts more frequently than you would with gels. After exercise 30 mins after your run is your main ‘recovery window’. You don’t want to miss it. Try to eat a snack of carbs and protein within that time frame. Studies show a 3:1 carb:protein ratio is best to refill your energy stores, maximise recovery and minimise your risk of developing an injury. (14) 5. Make sure you’re eating all your micronutrients Most people haven’t got time to track their nutrient intake. So they end up leaving their nutrition to chance. But you don’t have to track your diet to make sure you’re getting everything you need. You just need to make sure you’re eating all the foods on the below checklist every day. (Amounts and portion sizes will vary depending on your body weight and how much you’re running.) Beans & pulses: 2-3 portions Whole grains: 2-3 portions Leafy greens: 1-2 portions Cruciferous veg: 1 portion (if you haven’t got thyroid issues) Other veggies: 2 portions Berries: 1 portion Other fruits: 1-3 portions Nuts or nut butter: 1 handful / 2 tbsp MINIMUM Flax or chia seeds: 1-2 tbsp Other seeds: 1 handful / 2 tbsp MINIMUM Make sure you’re eating these food groups every day on your vegan runner diet plan in the amounts which work for your body and your running goals. 6. Supplement these every day – without fail All vegan runners must take certain supplements to avoid deficienices as part of their diet plan. This is non-negotiable. You can’t reliably get these nutrients from plants. You also shouldn’t rely on fortified foods as you can’t be sure of (a) the actual nutrient content (b) how much the nutrients have degraded or been lost (especially if you cook them) (c) whether you’re eating enough fortified foods every day to get your daily allowance There are others, but make sure you supplement these bare essentials every day: Vitamin B12 Vitamin D Iodine 7. Eat right for your muscle composition α-actinin 3 (ACTN3) – the “sprinter” gene – is one of the most talked-about genes in sports because it significantly changes your muscle composition. But before we get into that – it’s important you know the different types of muscle fibres. You may have heard of “fast twitch” and “slow twitch” muscle fibres: FAST TWITCH muscle fibres are used for quick movements such as sprinting SLOW TWITCH muscle fibres are used for slower, more controlled movements such as climbing You have both types of fibres in your muscles. But two important things influence your ratio of fast:slow twitch muscle fibres: Training: the more you train sprinting, the more fast twitch muscle fibres your muscles will grow. Genetics: specifically, your variation of the ACTN3 gene. Some people have a “fast twitch” version of the ACTN3 gene which allows their muscles to contract quicker. You can recognise these people because they’re pretty good at sprinting with minimal training. Actually many studies show footballers and other athletes are much more likely to have the sprinting gene than non-athletes. (4,5) On the other hand, the “slow” genotype is associated with reduced muscle mass and strength. (3) People with the slow genotype are more likely to be endurance athletes – and, strangely, to live longer too. (4) How you train and what you eat for your ACTN3 genotype is very important to ensure you can run at your best without getting injured. Vegan Runner Diet Plan: The Bottom Line Follow these 7 steps to make sure you’re getting everything you need in your vegan runner diet plan. Here’s a quick recap of everything we covered: Balance & combine your macros right Calculate your protein needs Get enough BCAAs in your diet Time your meals and snacks right Make sure you’re eating all your micronutrients Take your supplements Eat right for your muscle composition To learn more go to https://vojo.health/articles/fitness/ Worried you’re not getting all the nutrients you need from a vegan diet? You might be making one of the critical nutrition mistakes vegan runners make. Sign up to the 30-Day Plant-Based Runner Challenge to run faster, better and stronger in just 30 days of eating right.

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