Eating Habits that Will Get You to the Obstacle Course Race Podium

A well-balanced diet is complementary to a good workout program when preparing yourself for obstacle course racing.
Start eating more vegetables and healthy carbohydrates as early as a month before the race.
What you eat on the last days and hours before the actual race is crucial for giving your body the fuel it needs to overcome all the obstacles.

Sure, you can train yourself to death for hours and hours. But no matter how much calories you burn and sweat, none of it makes sense if you don’t eat right. This doesn’t just apply in OCR but also generally in achieving a healthy lifestyle. But let’s focus on OCR first. What you put into your body weeks and days before race day greatly affects your energy level and mood. So the more careful you are what you eat, the better you’ll feel. Here, we’ll share with you tips on how to eat right to help you finish your next obstacle course race strong:

In the weeks leading up to the race…

• Obstacle Course Training Guide for All Levels

1. Eat blood-building food

Doing OCR takes a lot out of your body. So you need to prepare it for that loss. Eating blood-building food is a great way to do this. According to OCR enthusiast and fitness and nutrition coach Josh Stryde, blood-building food includes leafy green vegetables, beats, beans, and legumes. Stock up on these and incorporate them into your meals while you train.

If you’re a meat eater, you can also have some red meat in your pre-OCR diet. One or two servings a week will help your body recover in between workout sessions. If you’re a vegan or vegetarian, don’t worry about it. You can always make up for what red meat offers with more blood-building veggies and beans.

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2. Ditch fast food and sugar

Even for people who aren’t in the middle of OCR training, consuming junk food is frowned upon by most doctors and coaches. Though the occasional snack won’t hurt your game, it’ll be better for your body if you cut down on junk food and sugar. Soft drinks, fruit juices, frappé, milk tea, refined breads, chips, candy, and other processed foods increase your risk of insulin spikes which can result to weight gain. You want to be in the best possible shape come race day, and exercising simply doesn’t counteract the ill effects of a high sugar intake.

Andy Thom is a personal trainer and Tough Mudder spokesperson. After 14 Tough Mudders to date, his advice is, “Think of it as adding healthy food to your diet, not subtracting bad food. Start by eating more vegetables each day. You can still have pizza, but throw in a salad with it. Eventually, you’ll start losing your taste for crappy food and adding even more healthy food.” Andy tried the powder-shakes-and-pre-packaged-bar route when he first got into OCR and found that it was less enjoyable and didn’t help his performance as much as how “real food” and vegetables did.

3. Snack healthy

It’s easier to remove junk food and processed food from your diet when you know what your alternatives. A good post-workout snack can help speed up your recovery and prepare your body for the next workout. For example, a small snack within 45 minutes of your cardio or strength workout could consist of some kale or spinach, a banana, a spoonful of protein-rich seeds like hemp or chia, and a bit of honey all blended into a refreshing shake.

If having something to chew makes you feel fuller, Fabian Lindner has you covered. Used to serve in the German Army Special Forces, now he's all about OCR and other outdoor activities. He recommends a colorful bowl of cherry tomatoes, grapes, and baby carrots. Trail mix and nuts are also good alternatives when you find yourself craving for something salty.

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4. Load up on “good” carbs

Fitness buffs know that carbohydrates are extremely important sources of energy during intense training. Getting enough carbohydrates aids your training and recovery so you can be at your best shape and so you can perform at your very best.

However, not all carbs are the same. Bingeing on brownies, white bread, and other processed grains is usually a pretty bad idea before on obstacle course race—or any time, really. You want to give your busy body the highest-quality carbs you have access to. “Good” carbs strengthen your immune system and they provide your body the nutrients it needs to function optimally.

So what exactly are good carbs? Also known as whole carbohydrates, these are foods high in fiber and are less processed, making you feel full for longer. Examples of good carbs are potatoes, whole grains, whole-grain bread, vegetables, legumes, seeds, and nuts. Fruits are another good example. They contain simple carbohydrates and are overflowing with nutrients. Opt for this kind of carbs every day to strengthen yourself in time for race day.

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The week of the race…

5. Hydrate

Drinking lots of water is a good habit all around, but it’s absolutely vital to your OCR training diet. This applies to workout sessions and to the downtime in between as well. Sports dietitian and exercise physiologist Bob Seebohar recommends ensuring that you have a glass or bottle of water within arms’ reach at all times. He explains, “It's extremely important that it becomes a part of the cognitive process before the race. Ask yourself, 'Am I carrying my water bottle?' and even the morning of, be sure you're drinking water.”

In the last days leading up to race day, Bob says you’ll know you’re drinking the right amount of water each day if it makes you go to the bathroom every two to three hours. In the rush of the OCR event itself, you must also keep on drinking water along the route and in between obstacles to recover what you lose in sweat and to prevent muscle cramps.

6. Avoid drinking alcohol

Save the booze for the post-race celebration. If you drink alcohol a few days before the event, it might put you at a disadvantage. This is because alcohol interferes with lipolysis and has a calming effect on your body.

Lipolysis is the natural process where our bodies break down fats we consume using enzymes and water. These fats turn into stored energy which then replenish the body’s supply of glucose when we haven’t eaten in a while. They also act as fuel when we do strenuous activities. So if the fats stored in your body aren’t breaking down as quickly or efficiently as they normally do, your whole body gets slowed down.

7. Eat timely and large, but not heavy

Most obstacle course training plans are paired with meal plans that complement the exercises. Aside from eating the right kinds and amount of food, meal plans also involve timing your meals relatively to your workout. This is vital in the days leading up to the race, and even more so on the day of the race itself. It’s not advisable to eat right before an obstacle course race because the food will slow you down. Take note of this and plan for it, especially if your OCR event is scheduled early in the morning.

A large meal doesn’t necessarily mean a heavy meal. Get in just a moderate amount of fiber, fats and proteins, and a big serving of “good” carbohydrates to maintain a normal blood sugar level. On the other hand, stay away from foods that are very high in fat as it might cause digestive problems while you’re running and going through obstacles.

8. Indulge wisely

When you’re getting down to the last 48 hours before the race, you can actually break your diet rules. Sports nutritionist Ilana Katz, R.D. says that OCR participants can have some white bread on the day or the day before the race since it’s easy to digest. Some other smart and enjoyable food choices you can make are pasta with tomato sauce (but not alfredo sauce) and frozen yogurt for a cool dessert in place of ice cream. Little treats like this will give you some extra fiber before race day. Cheat meals are okay as long as you know your limit.