Alkaline Diet for Vegan Running Club in the days before parkrun

 

So here's a practical guide

Embrace the Power of Fruits and Vegetables: These should form the cornerstone of your diet in the four days before your parkrun.  Aim for a wide variety of colours and types.


Excellent Choices: Leafy greens (spinach, kale), root vegetables (sweet potatoes, carrots), cruciferous vegetables (broccoli, cauliflower), fruits (berries, bananas, melon), and salads.


Why they help: Fruits and vegetables are rich in potassium, which releases precursors of bases in the bloodstream, creating an alkalising effect. They are also packed with vitamins and minerals essential for energy production and overall well-being.


Moderate Your Intake of Acid-Forming Foods: While not entirely eliminating them, be mindful of your consumption of some grains and processed foods.  Some examples of alkaline proteins are oats, quinoa, tahini, tempeh, wild rice, spouted seeds; almonds, chestnuts, peas and sweet corn.


Focus on Carbohydrate-Rich Alkaline Options: You'll still need adequate carbohydrates for energy. Choose alkali-forming carbohydrate sources such as:=

  • Sweet potatoes: A fantastic source of complex carbohydrates.

  • Quinoa: A versatile and mineral-rich grain.

  • Fruits: Provide natural sugars for energy.

  • Some Vegetables: Like potatoes (in moderation).


Be Mindful of Beverages: In addition to food, some drinks can influence your body's acid-base balance. Consider avoiding or significantly reducing your intake of acid-contributing beverages such as alcohol, (normal) tea and coffee. Herbal teas are generally considered a more alkaline-friendly option in particular green tea.


Stay Hydrated: While not directly related to PRAL, adequate hydration is crucial for performance. Water helps with all bodily functions, including waste removal and nutrient transport.


Adherence is Your Superpower: This cannot be stressed enough. Plan your meals, shop accordingly, and make conscious choices. Avoid impulsive eating of acid-forming snacks or meals. If you're eating out, make alkaline-friendly choices. The more consistently you follow this plan, the greater the potential for a positive impact on your parkrun.


Putting It All Together (The Fun Part!)

Think about your meals in the four days before your 5k:


Breakfasts: Oatmeal with berries and nuts, smoothies packed with spinach and fruit, wholemeal toast with avocado.

Lunches: Quinoa salads loaded with colourful veggies and a light, lemon-based dressing (lemon is acidic but has an alkalising effect!), lentil soup with plenty of vegetables.

Dinners: Sweet potato and bean chilli, tofu stir-fries with loads of greens and peppers, vegetable curries with brown rice.

Snacks: Bananas, apples, a handful of almonds, dried fruit (in moderation).


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