76: Can Endurance Athletes Thrive on a Plant-Based Diet?

Can you really fuel marathon training, recover well, and perform your best on a plant-based diet? Absolutely. But just because you're eating more plants doesn't automatically mean you're fueling your body well. There's a little more to think about than simply swapping meat for beans. In this episode of the **Endurance Eats Podcast**, I'm joined by my sports dietitian teammates, Hanna and Mary, to talk about what it actually takes to thrive as a plant-based endurance athlete. Whether you're vegan, vegetarian, mostly plant-based, or just trying to eat more plants, we're breaking down how to get enough calories and protein, which nutrients deserve extra attention, and how to adjust your nutrition during race week so your gut doesn't stage a protest at mile 18. We also dig into one of the biggest challenges I see with plant-based athletes: **unintentional underfueling**. We're sharing practical plant-based protein sources, including soy and non-soy options, and how to combine foods throughout the day to support muscle recovery. Plus, we're talking about iron deficiency, ferritin testing, vitamin B12, calcium, omega-3s, and why taking an iron supplement isn't necessarily the same as absorbing it effectively. **What You'll Learn** - Can plant-based athletes perform just as well? - How to get enough protein without eating meat. - Why your protein consistency matters. - The hidden risk of underfueling. - Which vitamins and minerals deserve extra attention. - Why ferritin levels matter for runners. - How to carb load on a plant-based diet. - How to avoid race-day GI disasters. - Are sports gels and hydration mixes vegan? - Why plant-based doesn't have to mean all-or-nothing. **Resources Mentioned** - Endurance Eats Podcast, Episode 71 — Iron deficiency conversation with researcher Dr. Corey Dugan - American Society of Hematology — Iron deficiency guidance discussed in the episode **Fuel Your Training with TrainingPeaks** This season's podcast partner is TrainingPeaks! I use TrainingPeaks to look ahead at my training volume, training stress, and hardest workouts so I can adjust my carbohydrate intake and recovery accordingly. I love having the data to compare against how I'm actually feeling, because the numbers should support listening to your body, not replace it. You can create a free account and get two weeks of Premium access when you sign up. https://www.trainingpeaks.com **Connect with Me:** - Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutrition - If you're eating plant-based and struggling to get enough protein, manage your energy, improve recovery, or figure out your race-day fueling strategy, you don't have to figure it all out on your own. My team and I work one-on-one with endurance athletes to build personalized fueling plans that support their training, performance goals, food preferences, and lifestyle. Work with Alex Larson Nutrition: https://alexlarsonnutrition.com/nutrition-services - Check out our endurance nutrition tools and resources **Don’t Forget to Subscribe!** Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Leave a quick review to help more endurance athletes find the show **Have Questions or Suggestions?** Have a question about plant-based sports nutrition? Reach out and let me know! There is plenty more we can cover in a future episode. Send me a message. **This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.** If you’ve ever wondered, *Am I eating enough? Am I fueling this right? Why do I still feel tired?* you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com.  **This Episode is Brought to You By** Carb Culture Shop Grab your merch from the shop with saying that endurance athletes just get!