The Pros and Cons of Plant Based Eating for the Female Runner - She Runs Eats Performs

Episode 4

Published on:

30th Apr 2020

Plant-Based Eating for Runners

The Pros and Cons of Plant Based Eating for the Female Runner

Vegan eating has almost become mainstream in the last couple of years. Many runners and athletes have turned to a plant based diet. We look at the pros and cons of eating a plant based food plan, considering foundational health as well as the impact on running performance and female health.

Show Notes


Find out about Karen and Aileen’s personal and professional experience of plant based eating.


The role of a nutritional therapist in helping people transition to plant based eating.


The key nutritional concerns that anybody following a plant based diet should consider and how it may support general health and wellbeing – pros and cons.


The key nutrients are that people following a plant based food plan may miss out on e.g. B12, Iron, Essential Fatty Acids (Omega 3) and potentially food sources of Vitamin D and micronutrients from dairy foods, 


Considering nutrient testing to establish your nutrient status.


Plant based proteins – suggestions on what you may include in a healthy food plan.


Aileen and Karen’s favourite plant based recipe books and Chefs.


The female vegan runner – what do they need to consider nutritionally?


Scott Jurek, one of the greatest runners of all time and insights into his 100% plant based diet.


Views on research and anecdotal evidence regarding the long-term effects of plant based eating on running performance


Key Takeaways from this episode

  • Plant based diet helps supports good foundational health for everyone
  • To optimise nutrition status it’s important to focus on getting B12, iron, Vitamin D, optimal protein, essential fatty acids and micronutrients
  • Female factors – focus on iron status and nutrition for bone health
  • Get tested for key nutrient status (especially if you notice fatigue, low energy and poor recovery)
  • Everyone is different – personalised food plans is best
  • You can BE a healthy VEGAN!

Related Episodes:

Sports Nutrition Foundations for Female Runners

Performance Effects of Overtraining Syndrome

Macronutrients to Help Runners go faster and Longer

Vitamins and Minerals for the Female Runner 


The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

As a THANK YOU to you as one of our valued listeners, we have a special offer for you use COUPON CODE POD to get 33% discount off the full price which brings the price to £199.

If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at

Happy Running!

Aileen and Karen 


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About the Podcast

She Runs Eats Performs
for mid-life female runners of all abilities
Are you confused about the science around nutrition for runners? Listen in to learn about the WHY, HOW, WHAT, and WHEN of eating to fuel your running performance.

We are here to help you translate sports nutritional science, into easy to apply tips and plans, helping you enjoy peak running performance. We focus on the FEMALE FACTORS every mid-life woman needs to know to be a healthy runner.

About your host

Profile picture for Aileen Smith

Aileen Smith

Nutritionists, Educators, Podcasters, Runners and Friends

We have a love of running and a passion for nutrition, delicious food and healthy living. She Runs Eats Performs for female runners of all abilities who are looking for simple ways to improve their running performance and their health with nutrition and lifestyle.
We enjoy sharing our nutritional expertise, reviewing the latest sports science and most of all helping you to take easy action so you can enjoy your running life to the full.
We are here to help you achieve great health and good shape whilst staying injury-free with easy-to-understand sports nutritional concepts and easy-to-implement tips and plans.

Aileen and Karen are BANT and CNHC Registered Nutritional Therapists.