Raw Vegan Running Recipes

Trying to figure out what to eat during your big race or next training run? It’s a little daunting if you are a new vegan or if you simply want to eat natural foods while running. Check out these great recommendations from the experts.

Photo Credit: woodleywonderworks

I have been running marathons as a raw vegan for two years. In that time my diet has stayed fairly consistent as a raw vegan. However, the foods during my long runs and marathon races have changed considerably, especially as I have studied some of the most elite vegan athletes around.

Raw Vegan Running Recipes

Note: these suggestions are geared towards long runs of 90-minutes or more. If you are running for less time, you should be fine with a few bananas beforehand and a water bottle to run with.

General Guidelines

The advice here is flexible, not a mandate by any means. Try out these foods and see how they work for you. The most important aspect of any diet is for you to love what you consume.

The general consensus in the vegan running community is to eat lot’s of carbohydrates (mostly from fruit), stay hydrated with pure water (not sports drinks), and maintain a balance of electrolytes (usually from things like salt packets, electrolyte powders, coconut water, and bananas).

I also strive to only consume foods that are low in fat, raw, vegan, organic, fresh, and easy to consume while exercising. This may seem a like a very narrow segment of the food options available, but many amazing foods fall into this category.

Within these guidelines you actually have a lot of flexibility. Over time, I have found that keeping things simple is best for my energy levels and prevents me from getting nauseous (a common problem for many endurance runners).

No matter what, make sure you train for weeks or even months with the diet you plan to use on race day. DO NOT change your diet on the day of the race by relying on the marathon aid stations to provide you with the nutrients you need. Carry your own food and drink.

Before the Run

• Bananas
• Water
• Fruit Smoothies (bananas, berries, orange juice, avocado, chia seeds, sprouts, etc.)

The goal before the race is to fill up on carbs and water. You will need the energy and hydration in the early stages of the run.

Keep in mind that you can add any supplements you want to a smoothie. So, if there is a specific nutrient you want to focus on, just dump it in your blender.

“To provide staying power, the optimal carbohydrate to protein ratio immediately before a longer workout or race is about three parts carbohydrate to one part protein.”

– Thrive Fitness by Brendan Brazier

During the Run

• Water
• Coconut Water
• Bananas
• Avocado Sandwiches (with sprouted bread)
• Humus Lettuce Wraps
• Veggie Sandwiches
• Rice Burritos (rice is not technically raw – see discussion below about raw food)

Try to consume electrolytes every 20-30 minutes during your run and eat 200-300 calories of real food every hour.

To carry your food and drinks, I recommend you train with a hydration pack or a fuel belt (fanny pack) with hand-held water bottles.

Though I do not use Gu or other energy gels, many elite athletes do. You definitely don’t want to experiment with these on race day unless you want to puke during the last 10 miles. Train with energy gels if you plan to use them.

“When I raced, I stuck with the usual healthy fare – bananas, potatoes, energy gels – and I added more rice burritos and occasional humus wraps.”

– Eat & Run by Scott Jurek

After the Run

• Coconut Water
• Green Smoothies (dark leafy greens, bananas, berries, etc.)
• Veggie Burritos, Wraps, Sandwiches
• Green Powder Supplements (e.g. Vega, Jai Repair, etc.)

Immediately after a long run you should seek to replenish your carbs and proteins. Stay away from fatty, greasy, and alcoholic substances. You tend to see pizza and beer served after a race. Do your best to walk away – I know it’s hard.

I will also note that if you train with and continue on a raw vegan diet for your big race, you will notice a substantial decrease in your recovery times. It used to take me weeks to fully recover from a marathon. I now feel 100% after only a few days.

“Post Workout Vitamix: dark greens, lemon, berries, pumpkin seeds, avocado, chia seeds, citrus fruit, hemp seeds, Jai Performance Repair Recovery Supplement.”

– Finding Ultra by Rich Roll

100% Raw vs. High-Raw

In your quest to become or maintain your status as a raw foodist, keep in mind that most people are not 100% raw. Consuming nothing but raw fruits and vegetables is ideal, but it’s not a requirement for great health.

There are a handful of people in the world who have maintained a 100% raw diet for many years, but they are the exception.

Don’t stress out if you eat food that’s not raw or beat yourself up over a rice burrito during a marathon. The goal is high-raw, which means the vast majority of your food is raw.

Experiment with how much raw food you consume and find out what feels best for you.

Resources for More Great Recipes

1. No Meat Athlete ::: What to Eat Before a Half Marathon or Marathon
2. Tim Van Orden’s Running Raw
3. Jai Seed eCookbook from Rich Roll
4. 80/10/10 Recipes from Dr. Douglas N. Graham