I was thinking about what to tell you, then I’ve found this photo!
(Put the photo here).
A follower of veganism is a vegan. Veganism is the practice of abstaining from the use of animal products in diet, as well as following an associated philosophy that rejects the commodity status of sentient animals. The number of vegan runners is increasingly high.
Looking at this picture we can see that the “piece of meat” has less protein than the “broccoli” piece does. It’s calculated per 100 gr of aliment. When we see it, we can think: “Oh yes, it’s easy to be a vegan or vegetarian runner!” But you don’t see that it can be easy to take 100 gr of meat for example and that it cannot be easy to eat 100 gr of broccoli. The piece of meat has vitamin B12. The piece of broccoli doesn’t have vitamin B12. Therefore, it’s not as easy to be a vegan runner as it looks like.
The vitamin B12 is a bacterial product needed for maturation of red blood cells, synthesis of DNA, cell division, and normal nerve function. A deficiency can lead to several health problems, including megaloblastic anemia and nerve damage. The consensus among nutritionists is that vegans and even vegetarians should eat foods fortified with B12 or use supplements. The broccoli is a rich source of protein, vitamin A, C, E, K, Calcium, Riboflavin…it’s great, but no B12. I think a runner can be a vegan, but take it easy.
A vegan runner needs the animal sources, animal protein, so he really needs to take “vitamin B12” supplement everyday. The vegan runner also needs to pay attention to calcium. He should take 3 servings per day of high calcium food to have bone health, and also a good metabolism functions like muscle function and vascular contraction. It can be soy milk, tofu, almonds, or hazelnuts, or a calcium supplement, as necessary.
Common vegan dishes include rice, beans, vegetable soup, falafel, hummus, veggie burritos, veggie burgers and pasta. But the bases of vegan dishes are the soy. Soybeans are a complete protein. Plant milk such as soy milk, grain milk (oat, rice) and coconut milk are used instead of cows milk.
The main difference between a vegan and vegetarian diet is that vegans exclude eggs and dairy products. Ethical vegans state that the production of eggs and dairy causes animal suffering and premature death.
The good point is the vegetarian and vegan diets usually contain as much iron as animal-based diets, or more; vegan diets generally contain more iron than vegetarian ones because dairy products contain very little quantity of iron.
If you’d like to be a vegan runner go ahead, this is a nice lifestyle!
Just take care of your diet properly!