Plant-Powered Energy for Runners with Traci German

By Na’Tasha Jones, Co-founder and Chief Content Officer, RUNGRL

A vigorous running routine requires proper fuel. If you’ve been running for some time, you probably already know that a balanced meal plan for runners includes proteins, carbs and healthy fats to provide the energy and replenishment needed to push your body through long runs and tough training days.

While many people turn to meat and other animal-based foods for protein, the wide variety of plant-based options can easily be overlooked.

We chatted with Traci German, wellness advocate, mental health counselor and plant-based mama, about the many benefits of plant-based nutrition and how runners can incorporate more veggie options into their busy routines--even if they love meat!

Note: Conversation has been edited for length and clarity.

RUNGRL: Let’s start with the benefits! Can you tell us how eating plant-based is good for you, even if you’re not fully vegan or vegetarian?

Traci German, wellness advocate and mental health counselor of TraciDenise.com.

Traci German: The list of benefits from adding more plant-based meals to your diet is super long, but there are some great things to focus on first. The increased fiber will help your body regulate both your cholesterol and blood sugar levels and get your gut health in check from some of the other foods you may be eating. The increased vitamins and antioxidants can help improve your skin, hair and nails, help your body protect itself against disease-causing free radicals and much more.

RUNGRL: What are your go-to plant-based sources of protein and are there any good sources of protein you like that people might not expect?

Traci: I love beans, lentils, peanuts and almonds. I eat a lot of chickpeas, and actually green peas are a great protein source that many people don’t think of. You tend to forget that veggies have protein as well. I also find I don’t feel as heavy after fueling up on plant-based foods, which is great for when I run.

RUNGRL: Being a busy mom, how do you go about prepping your meals?

Traci: Similar to any meal prep, it requires discipline. You need to have meal ideas and also the ingredients needed for the meals, on hand to make it work. I like to buy seasonally, get things when they’re most fresh and accessible. I also look at vegan food bloggers for inspiration and recipes.

RUNGRL: Any tips for people just starting out, who want to eat plant-based, but aren’t sure where to start?

Traci: I haven’t always been vegan, so when you’re first starting out, the key is to start slow, adding more fruit and veggies to your regular meals. Then, try a meatless meal once a week and build up to more and more of your meals as plant-based from there.

Traci’s Go-to Plant-based Snacks

Hemp-powered Green Smoothie

Note: Image pictured is not exact recipe.

“The hemp seeds here are my secret weapon. That two-tablespoon serving size offers two grams of fiber, five grams of protein, 300 mg of potassium, 15 percent of your vitamin-A requirement and 25 percent of your daily iron needs! A great way to start your day, or to have as an afternoon pick-me-up,” says Traci.

1 tbsp fresh Ginger,
1 small apple, sliced
½ frozen Banana,
½ cup reduced-fat Coconut Milk
2 tbsp. Hemp Seeds
1-2 handfuls Spinach
Juice from ½ a Lemon
Optional* 1 cup filtered water (for a smoother consistency)

Avocado Toast with Onion and Tomato

“This is my go-to snack when I don’t have time to make a full meal, tasty and filling, it gets the job done in a quick and delicious way,” says Traci. “It’s all about the base: a good slice of hearty bread and just ripe avocados. The toppings are all up to you and finding new combinations adds to the fun. Here’s the combination I’m loving right now. (You’ll notice the hemp seeds make a repeat appearance here!)”

1 slice of thick-cut, grainy bread (your preference)
3 slices fresh tomato
Sprinkle of hemp seeds
Sliced red onion
Salt and crushed red pepper to taste

Bonus Tip: Replacing Meat in Meals for Mixed-diet Families

Although Traci’s family loves plant-based meals, they aren’t fully plant-based in their eating. This means being flexible when she’s planning meal options for her husband and young son:

“There are a couple of ways I like to make meals flexible,” she says. “Often I’ll prep out the meals as plant-based, and my husband will cook up some meat for himself, like a smoked chicken, and then add that to the meals throughout the week. Another option is to make the base of the meals without meat, like tacos for example, and have meat for my husband to add and then make chickpeas or a similar plant protein for myself. It’s easy and takes the stress out of trying to make two totally different meals.”

| EXPERTS FEATURED IN THIS STORY |

Traci German

Traci Denise German is a wellness advocate + mental health counselor, wife and mother who shares her journey to provide information to help others make sustainable choices and celebrate life, so that we can all ‘Be Well in All Ways’. Her lifestlye blog, TraciDenise.com, focuses on marriage, motherhood and physical, mental, and spiritual wellness.

Get more great info and ideas on Traci’s Instagram and her blog, TraciDenise.com.

Disclaimer: Meal or product recommendations are not intended to diagnose, treat, cure, or prevent any disease. Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning.

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