I am a long distance runner and follow a low dairy lacto-ovo vegetarian diet.

I am a long-distance runner (55+ miles per week / 150 pounds) and follow a low-dairy lacto-ovo vegetarian diet. I usually feel great all the time, but I would like to do an analysis of my diet to make sure that I am eating properly, especially for the needs of a runner. Do you have any advice for me?

The milk and eggs add high biologic value protein (complete amino acid profile in each food) to your vegetarian diet. One nutritional problem of long-distance runners is increased gastrointestinal losses of iron. This loss would be greater with a diet not containing red meats and/or if you were a menstruating female. Another reason for you to regularly analyze your diet.