By Dave & Steve Flynn – affectionately known as The Happy Pear – the dynamic Irish duo celebrated for their infectious passion for healthy living, plant-based eating, and building community.
After 20 years eating a fully plant-based diet – and recently completing a 100km run across the Sahara – we can confidently say this: a plant-powered approach doesn’t just support fitness… it enhances it.
Whether you’re training for your first 5k or something a bit madder (like running through a desert), here’s how to fuel your body using whole, accessible, everyday plant foods.
1. Focus on wholefoods for stable energy
Plants are naturally rich in complex carbohydrates – the body’s favourite energy source. Unlike processed carbs, wholegrains, fruit, veg and beans release energy slowly and steadily. This means fewer crashes, better training sessions, quicker recovery and more consistent performance.
Our everyday staples:
- Oats (we love porridge!!)
- Bananas
- Sweet potatoes
- Brown rice & Quinoa
- Beans & lentils
- Berries
- Good quality sourdough bread
- Our Hummus & Pestos!
Simple. Cheap. Effective.
2. Get enough protein, easily
One myth that refuses to die: “Where do you get your protein?”
We’ve built muscle, trained hard, and recovered well for decades eating only plants. The key is variety.
Great plant proteins:
- Lentils
- Chickpeas
- Beans
- Tofu & tempeh
- Peas
- Nuts & seeds
- Wholegrains (yes, they contain protein!)
The truth is we never focus on protein. We do find when we are training lots we choose more energy dense foods which tend to be higher in protein – beans, wholegrains and nuts and seeds.
3. Recovery is where the magic happens
Training stresses the body. Recovery rebuilds it stronger.
Plants naturally provide antioxidants and anti-inflammatory compounds that speed up repair.
Our favourite recovery foods:
- Berries
- Leafy greens
- Turmeric & ginger
- Citrus fruits
- Beetroot (amazing for blood flow! We usually juice it in our Nama J2)
- Omega-3 rich seeds (chia, flax, hemp)
After a hard run, we typically have a great feed of whole plant foods! Lots of variety. In summer it is often a smoothie or juice and in winter it is usually something heavier and more filling with beans and wholegrains or a creamy pumpkin and lentil soup with sourdough and hummus.
4. Hydration matters more than you think
For long or hot training sessions, water alone may not be enough. We make homemade electrolyte drinks with:
- Water
- Lemon or lime
- A pinch of sea salt
- A little maple syrup or fruit juice
It’s simple, cheap, and far better than fluorescent shop-bought drinks.
5. Consistency beats intensity
The best training plan is one you actually stick to.
We focus on:
- Early morning runs. Training for this we ran about 70km/wk usually a 10km most days!
- Regular sea swims
- Simple meals
- Lots of good quality local veg from our farm
- Long, low-intensity sessions to build a base
You don’t need perfection – you need rhythm and consistency.
6. You can start small
You don’t need to overhaul your diet to eat more plants. Add one change:
- A plant-based dinner twice a week
- A smoothie in the morning
- A big pot of chili or curry on Sunday to batch-prep
- Swapping processed snacks for nuts, fruit, or hummus and good bread
- Even just start with breakfast. Its not an all or nothing thing!
These tiny shifts compound massively over time.
Final thoughts
Plant-based eating isn’t about restriction. It’s about nourishment.
It’s about supporting your body with the foods it’s designed for: fibre-rich, nutrient-dense, colourful foods that fuel you from the inside out.
Whether you’re running 100km or juggling kids, work, and life – plants can power your performance, recovery, and long-term health.
About the expert
The Happy Pear – Dave and Steve Flynn – are pioneers of promoting a plant-based diet. They have published seven cookbooks promoting the benefits of a wholefood, plant-based diet, they also offer 15 online courses with over 100k participants, run a recipe club with over 700 recipes on the website and have a social media following of nearly 2m. The Happy Pear also produces a range of award-winning healthy food products including pesto, hummus, granola, snacks and drinks. Their latest cookbook, The Happy Pear 20, celebrates 20 years in the industry. For more information on The Happy Pear, recipes, their food product range and for health inspiration visit thehappypear.ie
