Endurance sport requires a healthy and balanced diet. Studies on professional plant based ultra athletes have shown no signs of dietary deficiencies or impaired health. It could even make you recovery & performance even better when thinking of eating as many fruits and vegestables as possible. In comparison with control groups, the plant-baed athletes would showed a higher oxygen intake – which means muscles would be able to work for longer and be even stronger.
With the mindset of a plant-based athlete you would by nature properly me more health-conscious towards the food you put in your mouth. This has studies shown when looking at different athletes lifestyle habits. The right healthy foods promotes better performance.
Physicians Committee dietitian Susan Levin, M.S., R.D., C.S.S.D., created this sample 4,500-calorie plant-based meal plan for an ultra-athlete. Please note, if you are not an ultra-athlete you should not follow this plan yourself.
4,500 calories: 60% carbohydrate, 20% protein, 20% fat
Pre-Workout Snack (200-250 calories)
1 energy bar
Breakfast (1,000-1,100 calories)
1 whole-wheat bagel with 2 tablespoons peanut butter and 2 tablespoons jelly
Scrambled tofu
8 ounces soy milk
Snack (300-400 calories)
Shake made with 4 ounces plant milk, 8 ounces orange juice, and 1 banana
Lunch (800-900 calories)
1 cup black beans
1 cup corn
Salad with dressing on side or 1 cup green vegetables
2 rolls or 2 slices whole-grain bread
Snack (450-500 calories)
Baked tempeh or tofu (2 ounces)
1 banana
15 almonds and 3 tablespoons dried fruit
Dinner (800-900 calories)
2 cups chickpeas
1 cup cubed tofu
2 cups rice
3 slices whole-wheat toast with 1 tablespoon fruit jam on each slice
1 1/2 cups chopped fruit
Snack (250-400 calories)
12 crackers with peanut butter
8 ounces soy milk
Source
https://www.pcrm.org/good-nutrition/athletes/vegan-diet-for-the-ultra-athlete