Dietary restrictions and how they impact running

Dairy-free, gluten-free, meat-free, vegan. There are so many popular diets of today. How do you plan for them so they don’t affect your running? 

It seems everyone has a special dietary need these days. What we eat is important to us, especially as runners. Some dietary restrictions stem from a food intolerance, some are a choice made on ethical grounds and for others, it’s a way to test out the newest trend. No matter what your reasoning is, you need to know how to stay healthy and keep your diet from negatively affecting your running. We asked nutritionist and Canadian Running contributor Matthew Kady to help us look at four common diets and how they impact running.

Diet: Vegan

What to watch for: “Keeping up your calories,” says Kady. Other major things for vegans to watch for include getting enough vitamin B-12, protein and iron in your diet. “Iron in plant food isn’t absorbed as well,” says Kady. That means that getting foods as iron-rich as possible is essential.

Include in your diet: Beans, legumes, hemp hearts

Nutritionist says: “The mistake people make is not doing their research to make the diet as healthy as possible,” says Kady.

Verdict: Go for it but plan right.

Diet: No dairy

What to watch for: Replacements that don’t provide enough nutrition– especially protein or calcium. “Sometimes, they’re really not that great,” says Kady. One of the replacements he talks about is almond milk which is not as nutrient packed as regular milk.

Nutritionist says: “Dairy undeniably provides important nutrients for a runner like protein, vitamin D, calcium, potassium and probiotics,” says Kady. “Funky aged cheeses contain beneficial bacteria as well.”

Verdict: For a runner, it can be done but if you’re cutting it out to feel more healthy, Kady suggests being careful by making sure dairy was in fact causing the issues.

Diet: Gluten-free

What to watch for: Not everything gluten-free is healthier than foods with gluten. Kady warns against bad trades like grainy rye bread for ones made of potato dough for example.

Include in your diet: Healthy grains like quinoa and millet.

Nutritionist says: “You can eat gluten-free and not miss out on anything.” says Kady.

Verdict: Go ahead but remember that all not all gluten-free items are equal.

Diet: Paleo

What to watch for: “Most runners are concerned with getting enough carbs,” says Kady. While paleo runners will get enough protein that they need for running, those involved in the sport need enough carbs especially when training at a higher intensity.

Include in your diet: Sweet potato and dried fruits. 

Nutritionist says: “It’s probably the hardest one because so many staple runner foods are gone.”

Verdict: Proceed with caution and extra research. Double checking with a nutritionist wouldn’t hurt.