How I Fuel As A Vegetarian Ultrarunner
Katelyn Kommer
A little over two years ago, I began what I viewed as an experiment. It had been awhile since I bought any meat from a grocery store or prepared it myself. However, I found that nearly every time I went out to eat I gravitated towards meat-based options. In August of 2021 I decided that I wanted to see “how hard” it would be to fully cut out meat. Over two years later, I’ve never felt better and finally feel as if I’ve honed in on my fueling strategy. As an ultrarunner and endurance athlete, I do tend to be pretty aware of how I’m feeding my body and certainly notice when I’m missing vital nutrients or underfueling. After cutting out meat, I’ve had to be extra conscious about my overall diet to ensure that I’m still getting all the macro and micronutrients that I need.
Over the last two years, I’ve experimented with a ton of different protein options and creative meal ideas. When I’m cooking for myself, I find it extremely easy to eat well throughout the week and feel good overall. Though it took a bit of time to figure out how to sneak some sort of protein into every meal, it feels extremely easy now. Where I still struggle is when I’m traveling, or not cooking a ton. I do my best to go with the flow in general, and I abhor making waves in any situation. How that manifests when I’m traveling with friends or visiting family is eating the same thing as everyone, just without meat. Though this is usually fine for a day or two, after a bit my body definitely starts to notice the lack of nutrients/protein and I start to feel less than stellar. So, though it’s taken over two years, I’ve worked diligently to figure out how I can continue to do the traveling AND running I love, without sacrificing my diet.
I’ve grown fairly passionate about vegetarianism, but from a purely personal perspective. When people are curious about my why, I usually explain that for me it just “makes sense”. And, now that I’ve finally figured out my overall diet, I’ve truly never felt better. I have way more energy while running than ever before, and I’m recovering quickly. Week to week, I do my best to follow these general guidelines to ensure that my body is getting what it needs.
Eat a Protein-Filled Breakfast
This single factor arguably influences my day the most. When I eat a large, protein rich breakfast I feel significantly less worried about what I’m eating the rest of the day. It makes me feel as if I’ve “gotten ahead” on my fueling, and I certainly stay full and satisfied until lunch.
I have two typical “go-tos” for breakfast, whether I’m feeling sweet or savory. If I’m craving something sweet and refreshing (typically in the summer), I’ll make a bowl of Greek Yogurt with protein rich granola, peanut butter, fresh fruit, chia seeds, and honey. When I’m in a savory mood and feel like cooking, I love doing a breakfast burrito or quesadilla with eggs, black beans, peppers, kale, and potatoes. Both of these options are extremely tasty, full of protein, and rich in other macro/micro nutrients. I’ve always been a huge breakfast person, and taking the time to prepare and enjoy something tasty whether I’m coming in from a hot run or heading up to the ski hill greatly influences my energy levels throughout the day.
Mix up Snacks and Meals Weekly
I usually prefer to cook for myself weekly. I have a ton of different meal ideas in rotation, and try to not eat the same one back to back weeks as it usually leads to flavor fatigue. Some of my favorites are chickpea curry, tofu stir fries, soup with lentils, and veggie chili. These are all extremely easy to prep and store in the fridge for a few days, and I try to mix up my protein sources between legumes, tofu, and eggs. For snacks throughout the day, I like to make my own trail mix with all my favorite chips, nuts, and chocolates so I have something that I thoroughly enjoy eating that has a good mix of nutrients in it easily on hand.
For Races, Have an Aid Station Plan
I love to describe ultra running races/events as eating competitions. Though this is partially in jest, there is certainly a nugget of truth in there. Whenever I’m running over 4-5 hours, I need at least some sort of mini meal during the effort. A lot of ultra events have aid stations that provide all sorts of options - from burritos to tater tots to pizza. Being able to digest these snacks is crucial to being able to finish a long event, in my experience.
Many races will have a race guide detailing what kind of food is provided at aid stations. I always make sure that there will be some kind of meat free but protein rich option, like veggie breakfast burritos with eggs. If not, I’ll bring a couple high protein bars for myself. I also know that if I eat too many dairy-filled options, I’ll start to feel less than stellar later on in the day.
Have a Plan for Traveling
Whenever I’m away from home and my kitchen is undoubtedly the hardest time to ensure I’m getting everything I need. I pride myself on being easy going, but if I know my long term energy levels will suffer I know I need a strategy. For our two week concert road trip this summer, I packed protein shakes to have every morning for the camping portion. I also had a couple salads and easy things to eat, so I could snack throughout the rest of the days. If I’m traveling and I don’t know if there will be a chance to stop at a grocery store or stock up, I’ll bring some trail mix and protein bars with me for easy snacks/breakfasts. Just simply thinking about my strategy beforehand helps immensely whenever I have time away from home and my normal meal routine.
