VEGAN (Plant-Based) DIET TIPS FOR RUNNERS | Sage Canaday Training Talk EP. 37

[@matt4373]

been vegan for 2 years, clocked 1.5k miles this year and ran my first marathon in November. totally doable with a thoughtful and safe nutrition plan. Appreciate the additional advice Sage!

[@Vo2maxProductions]

great to hear! keep it up!

[@ThePlantPoweredRunner]

Great to see you are putting more videos out. I find them very helpful Sage. Keep up the great content. Vegan all the way. Cheers from 🇨🇦

[@philipeick-vocalmusic]

Very educated and non-biased answer - appreciated! (and I'm a vegan myself ;) )

[@xXAnthony619Xx]

Get your bases cooked for multiple days. Making certain foods like quinoa, beans, and others that are staples in a vegan diet makes life so much easier. Chop up stuff for salads for the next four days. Good stuff.

[@NatasaM]

Great advice. Applies to non vegans too.

[@dj-fe4ck]

I never cook for days in advance, only for the same day I eat, and I have no problems.

[@xXAnthony619Xx]

@@dj-fe4ck Good stuff! I can’t always make healthy meals on the fly and if I don’t prep sometimes I get lazy and grab junk. It’s a good way to keep my self in check lol. “The food is there! Eat that, not the crap you didn’t plan on eating!”

[@Mookiethedog]

Dudes, Dudettes don't lose sight that Sage was just answering one of the more popular questions and I think answered it in a very straight forward, informative and concise way. Arguing vegan or whatever diet is for another video methinks.

[@nealwailing3870]

The argument for veganism is always vital--animals are suffering...Go vegan...

[@Mookiethedog]

@@nealwailing3870 I hear ya

[@zephyrlibs]

Make no mistake about it: sugar is evil. It’s addictive, it rots your teeth, and it’s largely responsible for an epidemic of diabetes among poor people in this country. The process by which it is produced wastes a staggering amount of water, is horrifically destructive to the environment, and is viscerally just plain gross. You can’t have your cake and eat it, too. If you want that sugar, you have to accept that huge amounts of land will be used to grow the beets, that enormous quantities of pesticides and fertilizers will be used on that land, that there will be a sacrifice zone somewhere on a totally denuded moonscape where the factory will go, that some folks will spend the best years of their lives inside that factory, and that a mountain of fossil fuels will be burned to power it.

[@Vo2maxProductions]

@@zephyrlibs I mean if you're worried about environmental destruction look no further than the large scale dairy and meat industry.The lifecycle of a cow from birth to pasture (or grain feed) to methane release and slaughter/processing/shipping is astronomical from a carbon foot print stand point. FYI a lot of sugar comes from sugar cane (and not just beets). Not all "sugar" is created equal (and really it's an ideal fuel for sports like distance running).

[@zacsborntorunrunningadvent3441]

@@Vo2maxProductions well said.

[@nash9625]

Sage - long time fan, good on you for speaking your mind knowing how sensitive people get over diet. Hope you all are safe given recent events on the front range.

[@p_e_d_r_o_01]

Huge appreciation Sage. 🌱💪

[@christopherbrand5360]

I recommend getting a test before doing anything dramatic with supplements. I am also primarily whole-food plant based, flexible within vegetarian bounds when traveling or some social situations. I just got a panel done by Athlete Blood Test and found that my Vitamin D is low (I haven’t been supplementing but have used a UVB lamp) and my B12 is too high (I have been doing 500mcg sublingual daily for years). Will adjust my regimen to correct and hopefully better D will boost free testosterone too. I would not have known without testing. I had some questions and the folks at ABT were super responsive and helpful. Highly recommended.

[@Jazmin_Ortega]

TT question: how long of a training period would you recommend for a first-time ultra? I do 16-week blocks for marathons, would a 50K require a longer training block, aside from greater mileage volume? Thanks for your insights.

[@christopherbrand5360]

Great question! IMO if you are performing well for your marathons then you are ready for an ultra. Not all 50ks are equal, you might prepare pretty differently for a mountainous, technical trail race versus something flat and smooth. But an 8-6 week period of specific training for the demands of your event is good off of a solid base.

[@logiconabstractions6596]

Good question, upvoted. IMO, that depends largely on what the objective is. If you just want to run a decent 50k & finish, your current marathon training + 8 weeks of more specific preps (trail, D+) is probably enough. E.g. if you KNOW you can do a marathon prep for some specific objective in 16 weeks, you're probably not far off from your 'just finish without crawling' 50k kind of shape. If by ultra you mean longer, 80k, 100k then of course that's out the window. FWIW, I'm signed up for 113km in August. Just starting to prepping now from a 1year + base of ~60km/week (just cruising-pace jog with maybe 1 session of intensity a week, nothing fancy, no plans). So I guess that's ~ 28 weeks training period! But my philosohpy is that I don't really want to "peak" for the event. A rising tide lift all boats, sort of thinking. So what I really want is to not have to worry about peaking, just taper in the weeks before, and be sort of "globally fit" for a 100k in 28 weeks, although I'll probably be "fit enough" way before then. So a very, very gradual weekly mileage increase to about my race distance/week (e.g. 100k/week shouldn't feel to hard come june/july).

[@Dora-bmrwarrior]

Great video, Sage. I am not entirely vegan yet but aiming towards it. I'm a bit addicted to non-fat, plain Greek Yogurt :) I also have a fish serving about once a week. There are many testimonials out there from professional and recreation athletes who have attested to the fact that after they adopted a vegan diet, they experienced really good benefits in their athletic performances and overall health.

[@iPondR]

Thanks Sage! Happy New Year!

[@bopsap.gammazape]

Thanks for covering this topic Sage! Vegan, aspiring endurance athlete (only at 30 miles max a week, haha) here. Would love to hear what macros you aim for, and if it varies, what factors influence the varies targets and what are your different targets? If the details to that question are too long for a reply, would love to see a follow up video on that!

[@Vo2maxProductions]

Great to hear! I don't target macros and accept they will vary on the day or with the training load (mileage but also vert and running intensity). Generally it's going to be mostly carbs though! Maybe 60-70% a lot of days. I did a video where I counted everything and analyzed it. Surprisingly I actually ate a lot of fat.

[@giovanbattistafichera8439]

just eat a handful of nuts and seeds a day, eat starchy food as the main energy source and use vegetables as a side. The reason I say this is because while nobody can argue against the fact that broccoli is great for your health, you just can't get enough nutritional value in terms of calories from it. My basic carbs come from wholegrain bread/pasta, potatoes/sweet potatoes, quinoa, beans.

[@mpd1967]

Sage, if you read this. What joint supplementation supplements would you take,For joint health? Thank you!

[@nealwailing3870]

Great video....

[@johnjames9303]

I’m 7 weeks into removing meat based proteins out of my life. So far, I’m vegetarian and low dairy. Any tips for a newbie? I’m loving this life and discovering new foods almost every day.

[@nash9625]

I kinda want to write a novel but I have some tips. Ease into it - embrace new flavors and variety - make sure you're eating enough calories - there's an adjustment period with fiber increase (too much too quick = gas) b12 supplement or a multi vitamin doesn't hurt - don't beat yourself up if you slip up

[@Rickalicious]

Nice! Keep it up. Thank you, on behalf of the voiceless! Also, get nutritional yeast, delicious + high protein + B12

[@saivignesh5649]

hey , i hope you try indian diet, lot of tasty recipies

[@Vo2maxProductions]

yes I like Indian food a lot!

[@travisw.5116]

Thanks for doing these videos. My question is during a long distance ultra or any other longer event, is it ok to do any stretches during a race if things start getting tight or hurting a bit? Or could stretching certain ways make things worse?

[@chickmcin7938]

this is kind of unrelated to this video, but when calculating weekly mileage, do you take into account the warmups and cooldowns, or just the main workout?

[@ozenfant_ozn]

i hope you guys are safe there in colorado? not another fire...

[@andrewsutcliffe1844]

Look into copper Morley Robbins copper researcher

[@d.zyned2thrive584]

While humans behave as omnivores, if you study human anatomy as it compares to carnivores, omnivores and herbivores, we are ANATOMICALLY, beyond a shadow of a doubt, herbivores.

[@tristanliggett4088]

TT Question: You have a whole bunch of training talks on like xc training, or like mile/2 mile track training, but you don’t have anything on how to structure training for a mountain race? Say, something like a 4-8 mile race up a mountain

[@heypauly2002]

I'm 100% all for a vegan diet!! Any excuse to eat more bacon yeehaw let's go.

[@timcanter6425]

Endurance athletes and low iron. Try having low iron anemia and polycythemia at the same time. The body has no idea what to do n

[@logiconabstractions6596]

Good stuff. Still not a huge fan of veganism, even just strict vegetarianism. For the reason you mentioned early on we did evolve, for 100 000s / millions of years as omnivores, and thus chances are that balance, our bodies work best with a varied diet. I do agree that MOST of one's diet should be plant-based, we (on average) eat wayyyyy to much meat & animal products in the US. As if you needed meat every single day.... I do agree with what you said though - obviously, that doesn't mean a paleo diet is optimal just because it was used a lot back in the day. For my part, I'd describe myself a minimizing meat consumption in general, but not shying away from it entirely either. I mean as you said, there are ways to make up for any lack of nutriments from following a specific diet. However, the way I see it.... why would I allow a somewhat dogmatique approach to make my life harder by forcing me to go through extra hoops to make up for anything missing, while I could instead just relax the diet somewhat, allow some animal products, and just not really have to ask myself so much if I have all the gamut of proteins/iron etc. I need?

[@strikerkays11]

The reason to avoid animal products completely is that purchasing them causes unnecessary suffering. Animals are here with us not for us.

[@logiconabstractions6596]

@@strikerkays11 *Your* reason. Plenty of people justify their diet of choice, whatever that turns out to be, on purely dietary grounds. And then even your assertion is rather questionable. Fully agree that there are huge issues with industrial scale farming as it is being done in a lot of places. However, not all animal products need to come from those modes of production. There's a room for ethical use of animals as food and in food production. One could also make the argument (even setting dubious industrial farming standards) that animal domestication/farming has led to some animal specifies being spectacularly successfull, from an evolutionary perspective. E.g. there would never be as many dogs, chickens, cattle etc... Given ethical farming, it is not obvious to me that it is immoral to raise and feed an animal for eventual slaughter, if that animal is free ranging and broadly freed from the stress of a life in the wild (which domesticated animal for the most part couldn'T survive at any rate, e.g. free all cows for a few years just to see!).

[@zephyrlibs]

You can’t have your cake and eat it, too. If you want that sugar, you have to accept that huge amounts of land will be used to grow the beets, that enormous quantities of pesticides and fertilizers will be used on that land, that there will be a sacrifice zone somewhere on a totally denuded moonscape where the factory will go, that some folks will spend the best years of their lives inside that factory, and that a mountain of fossil fuels will be burned to power it. You also have to accept that some doped up crust punk is probably going to poop in the beet pile. In my opinion, it’s just not worth it.

[@Vo2maxProductions]

I mean if you're worried about environmental destruction look no further than the large scale dairy and meat industry.The lifecycle of a cow from birth to pasture (or grain feed) to methane release and slaughter/processing/shipping is astronomical from a carbon foot print stand point. FYI a lot of sugar comes from sugar cane (and not just beets).

[@mariaespiritu9512]

You can by organic fruits and vegetables. But with regards to your environmental impact comment. It takes many tons of grains and gallons of water to feed 1 cow to eat a little of its muscle and drink a few months of its milk. Whereas all that grain and water used to feed 1 cow to then feed just a handful or maybe even 100 people could have been used to feed thousands of people over the lifetime of the cow. Multiply the amount of grain and water needed to feed 1 animal by the millions of animals raised (and tortured) in factory farms. There’s is no competition about which way eating used up and wastes more resources.

[@Gozzilah]

Every single plant has every essential amino acid. This myth was debunked in the 70’s comeon

[@logiconabstractions6596]

That is factually incorrect, not every has everything (and more importantly, not in the right quantities). There a limiting amino acids for certain processes in the bodies. The mere "presence" of a given acid in a meal doesn't mean that you get enough. But believe on, if you must!

[@Gozzilah]

@@logiconabstractions6596 🥱 yes every plant has every amino acid. The only food in the supply that doesn’t is an animal food: gelatin. Learn before you reply, guy

[@logiconabstractions6596]

@@Gozzilah Well, sure, you're entitled to your own opinions. Just not your own facts.

[@dj-fe4ck]

@@logiconabstractions6596 as long as you are not eating only one food for a very long time, that doesn't matter. Maybe if you only ate rice and nothing else for a long time you would eventually become lysine deficient, but no one would do that. You do NOT need to eat enough of every amino acid in every meal in the right proportions.

[@logiconabstractions6596]

@@dj-fe4ck True, you do not. But you should ~daily, if you can, otherwise whatever other amino acids you have ingested have either been used up (as best they could, given limiting factors if you've had lower quantities of some). E.g. you're not hoarding up amino acids of every kinds in reserve. Of course other processes will provide some (E.g. autophagy & fat-burning).

[@jasonbartlett8371]

Sorry Sage, I generally love your videos but couldn't disagree with you more about the vegan/vegetarian diet. Since I switched to primarily paleo, I have more energy and enjoy great running performance.

[@DublinDapper]

😂Sure you do

[@logiconabstractions6596]

I don't dispute your perception/personal results, but I would also encourage you to not over extrapolate your sample of n=1.

[@jasonbartlett8371]

@@logiconabstractions6596 Sage has never tried paleo so it would be interesting to see how his results would compare to mine. Veganism is a pseudo-religion and many of its advocates take on the same mentality of religious zealots.

[@Dora-bmrwarrior]

@@jasonbartlett8371 there are some extremists in the vegan world but they exist everywhere else too and in higher numbers. Most vegans I know are well educated, understand science, know how to conduct proper research and have good critical thinking skills.

[@bradgantt1818]

@@jasonbartlett8371 Same could be said for many Paleo and Carnivore folks as well. Separating the facts from dogma can be a challenge regardless of where you land personally.

[@Gozzilah]

Omnivores NEED to eat plant and animal. We ain’t that

[@CharlieFader]

No, they don’t need to. It’s a more general classification. What you are referring to, would be something like obligate omnivorism, but this term is not really used.

[@Vo2maxProductions]

I didn't say we had to continue to be Omnivores. I said we "evolved as Omnivores" and needed to be at times to survive. At this day and age for a lot of people they can have ideal health on a 100% vegan diet IMO. Back 100 years ago (or tens of thousands of years ago) I would say that it would be too hard to survive as a vegan (unless maybe around the equator in certain areas).

[@Gozzilah]

@@Vo2maxProductions More like scavengers (like rats) humans can and will eat anything to survive.