You’ve gathered your team, selected your event and signed up. The headband is calling, but how can you get yourself ready for the actual day. Preparation goes beyond workouts and starts with nutrition and what’s on your plate. Here are our top 9 nutrition tips to help you be at your peak when it matters most, aka the start line.
1. Plan, Prepare and Deliver
Nourishing your body works wonders over time, challenges are doomed if you fail to plan properly. Success is not a chance event, you must think carefully about how you are going to deliver success and the nutrients you put into your body is a big part in that.
2. Make Those Calories Count
In basic terms, 1 calorie equals 1 unit of energy so eat nutritionally dense foods with a high energy value such as nuts and seeds rather than empty calories from processed and undernourished foods like chocolate and crisps. You’re going to need a lot of energy for those 10 miles of fun *ahem* pain.
3. Don’t Exercise on an Empty Stomach
Put some gas in your tank before starting your workout, you need to keep up those energy levels if you’re going to reach your goal.
4. Respect Your Body
You’re about to complete a Tough Mudder, your body should be treated with respect. Honour your body following exercise by having a nourishing, balanced meal within an hour of finishing your workout and drink plenty of fluids. Focus on unprocessed and colourful foods to make a balanced recovery meal.
5. Don’t Skip Breakfast
It’s been said before and it’ll be said again, just don’t skip breakfast. Focus on getting a good source of protein and healthy fats with breakfast. Great sources of protein to have as part of your breakfast include seeds, nuts, eggs or fish; these also contain good fats and are rich in vitamins and minerals.
6. Hydration Is Key
You body consists of 65% water, when exercising you lose some of that water, so it has to be replaced. Keep hydrated during training and out on the course.
7. Timing Is Everything
When you eat is just as important as what you eat. Your body needs two to three hours to digest a regular meal such as lunch before a Tough Mudder course, while a small snack can be eaten 30 minutes to an hour before you start.
8. Variety is the Spice of Life
There is nothing complicated about good nutrition. Mix up your diet with a range of fruits, veggies, nuts, dairy products and whole grains. The more you process and refine food the more nutritional goodies you can lose so when it comes to eating for energy, just keep it natural.
9. Finish Strong
Refuel during your Tough Mudder at the feed stations to finish as strong as you started. These tips will ensure you receive that all important Orange Headband.
Now you’ve got your nutrition plan nailed it’s time to get excited about your Tough Mudder event, how many will you tick off this year?
It is always advised that professional medical advice is obtained on all personal health matters. The information given here is a general guideline only. Any changes to diet or health regime should be done so under the supervision of a health professional. Dietary approval must first be sought from their medical health professional by anyone with an existing health condition especially if it is digestive or diet influenced. Neither the publisher or author accepts any legal responsibility for any personal injury or other damage or loss arising from the use or misuse of the information supplied.