Vegan Carb Loading for Runners: Expert Tips from a Plant-Based Dietitian & Running Coach

Who’s carb loading this week or soon for a half or full marathon?! 🙋🏼‍♀️

If you’re vegan there are a few additional carb load considerations, but hopefully this blog post is helpful! I am a fellow vegan runner who also happens to be a sports dietitian and running coach, so the tips are expert based and tried + true!

What is Carb Loading? + General Tips:

• A carbohydrate load refers to increasing your daily carbohydrate intake strategically ahead of a half or full marathon with the goal of improved performance on race day and recovery after your race.

• Studies show the best benefits from consuming 8-11 grams of carbohydrates/ kg of body weight for a few days ahead of race day.
  • For example, if you are ~120 lbs (54 kg) this would be 437-600 grams of carbs/day leading up to your race.

• Focus on incorporating lower fiber and familiar carbohydrate sources versus new foods, especially if this is your first time carb loading!

• Aim for a 2-3 day carb load if you’re running a marathon and 1-2 days for a half marathon.
  • If you are doing a 2 day carb load aim for closer to or at 11 g carbs/kg and if it is a 3 day carb load you can aim for the lower end of the 8-11 g carbs/kg.

Considerations for Carb Loading as a Vegan:

• Focus on increasing your consumption of lower fiber carbohydrates in the carb load, especially since you likely already consume more fiber than the average person. We don’t want you to be so full you cannot reach your carb intake goals
  • This means adding in lower fiber/more refined options, such as: pretzels, juices, and bread versus beans, fruits, and vegetables. Remember this is a TEMPORARY change.

• Some common foods people use to carb load may not be vegan, such as:
  • some graham cracker brands
  • some cereal brands
  • some bar brands
  • dairy products
  • some candies
  • honey

Vegan Ideas for the Carb Load:

• graham crackers: Many graham cracker brands out there add honey, but the Partake Foods brand is vegan, lower-fiber, and is also certified gluten-free for those that need that!

• vegan cereals: Determining if a cereal is vegan can be tricky! Look out on the ingredients for honey, whey, casein, milk powder, added vitamin D3, or gelatin as all of those indicate the cereal is not vegan.
  • Some of my favorite vegan cereals are Barbara’s brand (check the fiber though as some of their cereals are higher fiber, which is not ideal in a carb load), 365 by Whole Foods Morning O’s, many Cascadian Farm cereals, most Nature’s Path Organic Cereals (the Choco Chimps are a personal favorite!), and many Kashi cereals.

• vegan bars: Similar to cereal, determining if a bar is vegan can be tricky! Look out on the ingredients for honey, whey, casein, milk powder, added vitamin D3, or gelatin as all of those indicate it is not vegan. But this can be a quick and portable way to get carbohydrates, so don’t feel like you need to skip this category.
  • Some of my favorite vegan bars that are higher carbohydrate are: Nature’s Bakery Fig Bars, Bobo’s bars, and Nugo Dark bars (the slim bars are high fiber and not as great of a carbohydrate source so skip those in the carb load). Untapped Waffles also deserve an honorable mention here even though they are not exactly a bar (they are stroopwaffle).

• vegan dairy: It likely goes without saying, but dairy products are not vegan. But I also want to recognize that traditional dairy products and vegan yogurt and milk based drinks can contribute to the carbohydrate load and may be an integral part of your routine already. Thankfully there are so many options from soy to almond to oat and more.
  • And in the carbohydrate load, a vegan chocolate milk or a vegan coconut yogurt with added sugar can be hugely helpful way to get in more carbohydrates without getting too full, so do not shy away from those options.

• vegan candy: Gummy candies have historically been a popular choice for carb loading because they are fun, tasty, high in carbs, and not super filling. All pros if you are starting to tire of the carbohydrate load. But unfortunately many gummy candies are not vegan. Look out on the ingredients list for: gelatin, carmine, beeswax, confectioner’s glaze, and honey, as all of those indicate it is not vegan. But gummy candies can be a quick and easy way to get in extra carbohydrates, so I don’t want you to feel like you need to skip this category.
  • Some of my favorite vegan gummy candies that are carb load friendly include: Swedish Fish, Trader Joe’s Scandinavian Swimmers (sour and regular), Whole Foods brand Peach Rings, Dots, and Sour Patch Kids.

• maple syrup: Many people utilize honey in their carb load in oatmeal, on sandwiches, in drinks, etc. Generally anywhere that you’d use honey you can use maple syrup, as well as a topping on vegan waffles or pancakes, so this is hopefully as easy substitution!

What now?

If you’re struggling to plan your carb load for an upcoming race as a runner (vegan or not), feel free to reach out for personalized guidance! You can reach via out to me via email (amanda@amandawagnernutrition.com), my contact form, or fill out this interest form.

I’m in network with many Blue Cross Blue Shield and United Healthcare insurance plans + I have self-pay options if you have a different insurance or your insurance doesn’t cover dietitian visits. Most of my insurance clients have paid $0 out of pocket to work with me, which has been amazing! 🤩

You do not have to wing it for your carb load or fueling your races in general. I’m happy to help and you do not need to be vegan-I work with all types of eaters! ☺️

If this post was helpful feel free to share it with others! What is your favorite food(s) for the carb load?! Share below to help others with ideas. ⬇️ I shared some of mine in this post! ️