It has been a long, hard winter for many of us who prefer to achieve our fitness through outdoor activities. Whether walking, running or cycling — all of which felt nearly impossible this winter with the frigid temperatures and record snow fall. But, finally, spring has sprung and it’s time to get back out there! For many runners, this is the season for 5k or 10k races. It’s also the time to build on a base for a summer or fall marathon. Other athletes are targeting summer triathlons.

If you spent the winter working out less you’re probably planning to build a base. Therefore your workouts will not be intense or terribly long, but you will probably work out more, perhaps five or six days a week. That’s my plan. And as someone who works full-time, this means early morning—before dawn—workouts, followed by a long day of work. My strategy? Fuel my body with frequent “feedings.” Lots of snacks and small meals.

A typical day:

Fresh vegetable & fruit juice (green juice) or a medjool date (or two) pre- or post-workout

Medjool Date for the Runner
Makes 1

Ingredients

• 1 large medjool date
• 1 t cacao nibs
• A dash of Himalayan salt (with a grinder, one twist)

Preparation

Remove the top of the date with cooking scissors. Combine cacao nibs and salt and stuff into the date. Place the top back on the date. Enjoy!

* Breakfast: Green smoothie with protein powder and uncooked rolled oats (I use 2 -3 Tablespoons)
* Mid-morning snack of fruit or vegetables and whole grain (or raw, dehydrated) crackers, with nut butter or hummus (use raw nut butter or sprouted hummus for a completely raw snack)

Sprouted Chickpea Hummus
Makes 1.75 cups

Ingredients

• 1.5 cups sprouted chickpeas, rinsed and drained (1/2 cup dry chickpeas, pre-soaking)
• Tahini Paste (Grind 2 T sesame seeds. Transfer to a small bowl and add 1.5 T cold-pressed olive oil. Mash with a fork to reach a paste consistency.)
• 3 gloves of garlic, minced
• 1/4 cup leeks, thinly sliced
• 1/2 t sea salt
• Juice of 1 lemon
• 1/4 cup cold-pressed olive oil

Preparation

Place the first six ingredients in a food processor (use the S blade) and begin pulsing. Add olive oil until reaching desired consistency.

* Lunch: Beans soup packed with vegetables over brown rice, or, for a raw meal, kale salad with nut dressing topped with sprouted quinoa.
* Afternoon snack of fruit or vegetables.
* Dinner: Baked tofu, roasted or braised vegetables (I like root vegetables if I’m planning a longer workout the next morning) or a veggie burger on a whole grain wrap with grilled vegetables or raw salad.

Note that multiple grains and starches are not considered necessary in conventional base-building fitness nutrition but grains are an important part of a varied, nutritious, vegan diet. This way of eating works for me. Your mileage may vary (pun intended).

Do you have any question about your vegan diet and working out? Ask away!

This article is intended for informational purposes only and is not a substitute for medical advice. Always consult with your physician and a trained fitness expert before attempting a new activity and consult with your registered dietitian regarding your specific health and dietary needs.

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