vegetarian athlete - Amanda Wagner Nutrition

Are You In Your Off-Season As An Endurance Athlete? Here’s Sports Dietitian Backed Guidance On How To Adjust Your Fueling!
ByAmanda Wagner, M.Ed, RDN, LDN November 10, 2025November 10, 2025

During the off season, your fueling should align with your activities and goals. Emphasizing a variety of colorful vegetables is key, providing a chance to explore new foods and recipes. If taking an extended break, reduce carbohydrate intake carefully while maintaining functional energy levels. For those not stopping, adapt your nutrition based on weekly activity levels. Consulting a dietitian is recommended for safe body composition changes. For personalized guidance, reach out to Amanda Wagner Nutrition, which accepts various insurance options.

Read More Are You In Your Off-Season As An Endurance Athlete? Here’s Sports Dietitian Backed Guidance On How To Adjust Your Fueling!
Vegan Carb Loading for Runners: Expert Tips from a Plant-Based Dietitian & Running Coach
ByAmanda Wagner, M.Ed, RDN, LDN October 2, 2025October 2, 2025

This blog post offers guidance for runners, especially vegans, on effective carb loading ahead of half or full marathons written by a plant-based dietitian and running coach. Carb loading involves increasing carbohydrate intake to boost race performance and recovery. It recommends consuming 8-11 grams of carbs per kilogram of body weight for a few days before the race, favoring lower-fiber carbs to avoid fullness. The author suggests various vegan-friendly carb sources, including certain cereals, graham crackers, and bars, while cautioning against non-vegan ingredients. Personalized guidance is available for planning carb loads.

Read More Vegan Carb Loading for Runners: Expert Tips from a Plant-Based Dietitian & Running Coach
Updated Plant-Based Performance Plates For Veggie Athletes + Download A Freebie!
ByAmanda Wagner, M.Ed, RDN, LDN July 3, 2025October 21, 2025

The post discusses the importance of carbohydrate intake for plant-based endurance athletes during training and race weeks. It introduces updated plant-based performance plates as a visual guide to optimize meals by balancing carbs, protein, and colorful foods. The author also notes that vegan athletes require slightly more protein to meet their needs.

Read More Updated Plant-Based Performance Plates For Veggie Athletes + Download A Freebie!
2025 ins and outs for veggie (and really all) athletes:
ByAmanda Wagner, M.Ed, RDN, LDN January 4, 2025February 27, 2025

Amanda, a sports dietitian and running coach, focuses on helping athletes, particularly those who are plant-based or vegan. She offers personalized nutrition and run coaching services, highlighting her availability in various states as a dietitian and worldwide as a running coach. Interested individuals can reach her via email for inquiries about dietitian services and run coaching.

Read More 2025 ins and outs for veggie (and really all) athletes:
How can I eat enough fruit in the winter months?! 🥶 🍊 🫐 🍓 🍏
ByAmanda Wagner, M.Ed, RDN, LDN December 12, 2024February 27, 2025

As a dietitian, I encourage clients to increase fruit intake due to its fiber, hydration, and carbohydrate benefits. In winter, options are limited but include frozen fruit for smoothies and baking, applesauce for quick carbohydrates, dried fruits for snacks, and canned fruit for easy accessibility. What are your favorite winter fruits?

Read More How can I eat enough fruit in the winter months?! 🥶 🍊 🫐 🍓 🍏
How I’m supporting my body as a sports dietitian after being on antibiotics for the 1st time in over 10 years:
ByAmanda Wagner, M.Ed, RDN, LDN November 4, 2024February 27, 2025

After taking antibiotics, focus on gut health to support recovery and athletic performance. Prioritize a high-fiber diet, gradually increase physical activity, stay hydrated, and consider probiotics. Additionally, ensure adequate rest and stress reduction. Consultation with a healthcare professional is crucial for personalized advice and effective recovery strategies.

Read More How I’m supporting my body as a sports dietitian after being on antibiotics for the 1st time in over 10 years:
Tips for eating at a brunch place without any obvious vegan options as a vegan:
ByAmanda Wagner, M.Ed, RDN, LDN October 9, 2024February 27, 2025

Vegan dining at non-vegan brunch spots is possible by customizing dishes. A dietitian shares tips based on her experience, such as ordering egg scrambles without eggs, inquiring about butter, and requesting vegan cheese. Other potential options include oatmeal, breakfast tacos, and avocado toast, while bringing snacks is beneficial for filling meals.

Read More Tips for eating at a brunch place without any obvious vegan options as a vegan:
Performance Plates For Veggie Athletes
ByAmanda Wagner, M.Ed, RDN, LDN August 11, 2024October 21, 2025

As fall races approach, carbohydrate intake becomes crucial for training performance, especially for veggie endurance athletes. A performance plate visual helps in meal planning by illustrating the balance of carbohydrates, proteins, and colorful foods. Adjust carb consumption based on training intensity, and vegan athletes may need slightly more protein.

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Happy July + An Exciting Update!
ByAmanda Wagner, M.Ed, RDN, LDN July 2, 2024March 19, 2025

In July, the author reflects on a decade since launching their nutrition website, sharing exciting news about becoming in-network with Blue Cross Blue Shield PPO insurance. They encourage clients to explore options for unlimited dietitian visits with no co-pay, while also providing self-pay and HSA reimbursement opportunities for non-BCBS PPO clients.

Read More Happy July + An Exciting Update!
Animal Rights Advocacy As A Plant-Based Person
ByAmanda Wagner, M.Ed, RDN, LDN April 10, 2024March 3, 2025

The author reflects on their vegan journey and advocates for animal rights, inspired by a pig named Maple, rescued from a factory farm. They emphasize kindness towards animals, suggesting various ways to contribute, like adopting pets or supporting sanctuaries. Engaging in advocacy can strengthen commitment to a vegan lifestyle.

Read More Animal Rights Advocacy As A Plant-Based Person

Hi, I'm Amanda!

I am a Registered Dietitian Nutritionist (RDN) that specializes in plant-based eating, sports nutrition, and the intersection of the two. I am an avid runner and former division 1 cross country/ track athlete.

I am on a mission to show others that you can be successful in athletics and life fueled by plants. You are also welcome to work with me if you aren’t plant-based or an athlete. I will never pressure you to go plant-based in session! Thanks visiting the blog!

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Are You In Your Off-Season As An Endurance Athlete? Here’s Sports Dietitian Backed Guidance On How To Adjust Your Fueling!

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

Updated Plant-Based Performance Plates For Veggie Athletes + Download A Freebie!

2025 ins and outs for veggie (and really all) athletes:

How can I eat enough fruit in the winter months?! 🥶 🍊 🫐 🍓 🍏

How I’m supporting my body as a sports dietitian after being on antibiotics for the 1st time in over 10 years:

Tips for eating at a brunch place without any obvious vegan options as a vegan:

Performance Plates For Veggie Athletes

Happy July + An Exciting Update!

Animal Rights Advocacy As A Plant-Based Person

Hi, I'm Amanda!

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Sports Nutrition For Plant-based Athletes!

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