Taking part in a Tough Mudder event this year? We have our 9 top nutrition tips to help you on your way thanks to our friends at 9BAR.
1. DON’T DO DIFFICULT, NUTRITION IS ALL ABOUT KEEPING IT SIMPLE
There is nothing complicated about good nutrition. Natural food like veg and fruit are purely nutritious. 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.
2. YOU ARE GOING TO NEED THEM SO MAKE THOSE CALORIES COUNT
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 undernourished foods like chocolate and crisps.
3. DON’T JUST EAT CARBS
Carbohydrates are purely for energy but without proteins, essential fatty acids, minerals and vitamins they can’t be processed into usable energy so make sure you eat a balance varied nutritionally dense diet to maximise your energy production. As a natural source of carbohydrates and protein 9BAR is perfect as part of a healthy balanced diet for anyone that is training for an event.
4. NUTRITION WORKS WONDERS OVER TIME
You may think you only need special nutrition on the day to give you that little bit of extra energy but the perfect sports nutrition regime comes from eating well over time not from any last minute blood sugar destabilising quick fix energy boosters.
5. DEEP CLEAN
A healthy digestive system is the key to energy production and nutrient absorption so look after your insides. Adrenaline puts your gut on shut down so it suffers under stress. Plant based foods provide fibre and natural prebiotics that look after your gut so you can be tough on the inside as well as out on the course.
6. TRY OUT WHEN YOU ARE TRAINING
Trial run a nutrition regime when you are training and stick to it at the event. Trying something new on event day when your slightly nervous can upset your stomach and your performance.
7. DON’T FORGET TO BREATHE
Good nutrition is not just about what you put in but how well you process it. During exercise your breathing is fast and this makes it harder for you to fully take in and absorb nutrients from food. Take a few deep breaths, chew slowly and take small portions. Basically take a deep breath before you bite.
8. REMEMBER TO RECOVER
Protein is the body’s body builder nutrient, especially plant based amino acids but all the nutrients you need to recover are found in abundance in natural foods. Stimulating foods such as refined sugar, fat, salt and caffeine just add to the post event oxidative stress overload and leave you feeling lousy.
9. WHY YOU NEED WATER
65% of your body consists of water, when exercising you lose some of that water, it has to be replaced in order to:
- Flush toxic waste, dangerous bugs and infections out
- Acts as an internal cushion for any damaged muscles
- Provides transport to immune cells to repair an injury
- Provides lubricants for joints
- Acts as a shock absorbent and a thermoregulator to stop you over heating
Don’t forget 9BAR will be handing out free samples throughout the course and within the Mudder village at every event to give you the energy you need to make it to the finish.
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.