What is a good everyday diet for vegetarian young runners?

So I run track and cross country

And I've recently become a vegetarian,

What is a good diet and good stuff to eat for a H.S. girl

My Dad always says I need to get enough protein

What foods have a good amount of protein in them?

Websites would be helpful. Thanks!What is a good everyday diet for vegetarian young runners?
Woooo!! I ran cross-country, indoor, and outdoor track all in high school (a year ago, im in college now) and I was a vegetarian.



For one, runners specifically need more carbs than most. So, not only do you want foods high in protein but also in carbs....and vitamins for that matter!



1-PASTA! I always eat pasta, as did my meat-eating teammates. Any types of breads and pastas are loaded with carbohydrates for energy, and are easy to find in vegetarian styles. Sandwhiches are also good. An example of a protein/carb sandwhich is pb%26amp;j---since you are vegetarian, I suggest getting crunchy peanut butter because it has more protein than regular smooth peanut butter.



Something I always brought to track meets with me to snack on was also soy nuts...I got used to the taste, they arent to bad. But they are packed fulll of protein.



Also, may I suggest soy milk? There has been a lot of controversy over the affects it has on the estrogen levels on females, but recently these myths have for the most part been put to rest, and the majority of bad publicity comes from dairy farms (go figure)..soy milk has tons of protein! I reccomend chocolate first, if you dont like the taste of the vanilla.



I ate a lof of nature valley bars too....good for runners has carbs and I think some protein, not sure though.



But rally anything with peanuts.



Also, romaine lettuce has a good deal of protein, and salads are healthy for runners as well.



Vitamin wise, I would reccomend taking a multi, and a multi B vitamin (most vegetarians lack this vitamin in their diets), vitamin c (immune system), calcium, and vitamin d is what I take.To be honest, I regret not putting forth the time to take these vitamins in high school....I can feel the different now that I do and I reccomend you take at least a multi and vitamin b complex if you don't already.



hope this helped!
A healthy vegetarian diet consists primarily of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds. Because the emphasis is on nonmeat food sources, a vegetarian diet generally contains less fat and cholesterol, and typically includes more fiber.



Vegetarians fall into groups defined by the types of animal-derived foods they eat:



- Vegans eat only plant-based foods. They don't eat foods from animals, including meat, poultry, fish, milk, eggs and cheese.

- Lacto-vegetarians consume milk and milk products along with plant-based foods. They omit eggs as well as meat, fish and poultry.

- Lacto-ovo vegetarians eat eggs, milk and milk products, such as cheese and yogurt, in addition to plant-based foods. They omit red meat, fish and poultry.

- Flexitarians (semivegetarians) primarily follow a plant-based diet but occasionally eat small amounts of meat, poultry or fish.



To keep your vegetarian diet on track, you may find using a vegetarian food pyramid helpful. This pyramid outlines various food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.



No matter what your age or situation, a well-planned vegetarian diet can meet your nutritional needs. Even children and teenagers can do well on a plant-based diet, as can older people, and pregnant or breast-feeding women. If you're unsure whether a vegetarian diet is right for you, talk to your doctor or a registered dietitian.What is a good everyday diet for vegetarian young runners?
Breakfast: Fresh fruit smoothie(frozen mixed berries,banana,OJ,and soy milk)mixed berries with granola and sliced banana on top, multi-vitamin.



Snack: Dried mango and raw almonds(almonds have lots of good fats so eat them daily)



Lunch: faux chicken tenders on a bed of greens with vegan ceasar dressing.



Dinner: bowl of lightlife smart chili.



One of the best vegetarian multivitamin(you can break into into two pieces if it's too big for you to swallow)

http://www.supernutritionusa.com/productpages/perfect_blend.html





Good veg nutrition website

http://www.vegetarian-nutrition.info/
In general, a vegetarian is someone whose diet omits animal products, but some vegetarians do eat some meat-products (milk, eggs, meat fats) and some "vegetarians" eat fish, although we prefer a stricter definition of vegetarianism which excludes ALL flesh or meat-eating.What is a good everyday diet for vegetarian young runners?
Carrots. Pasta. Chicken.



Carrots - Improves vision.



Pasta - Good starch.



Chicken - Protein.



EDIT:



Carrots do improve vision, because it contains vitamin A.



I got proof: http://www.netdoctor.co.uk/health_advice鈥?/a>
Organic Athlete - Vegan Athletes

http://www.organicathlete.org/