Obstacle Race Nutrition | Musashi – Quality Performance Nutrition

Obstacle Race Nutrition

If you are gearing up to take part in one of the popular obstacle races held throughout the country, race day nutrition should be top of your priority list. Gwen Gothard – Musashi Performance Nutritionist has put together some important tips to help you not only get through the obstacle course but feel great before, during and after the race.

 

FRIDAY (DAY BEFORE RACE DAY)

Glass of iced water (200ml) with a slice of lemon (lemon optional).

BREAKFAST (6am-8am)
Rolled Oats cooked with ¼ cup milk and ¼ cup water. Topped with natural honey and either blueberries or sliced banana.

SNACK (10am-11am)
Fruit smoothie: 2tbs Natural Greek Yogurt, handful of berries, 1 medium banana and 1 scoop of Musashi High Protein Powder.

LUNCH (12.30-1.20)
Chicken breast (130g) wrap, low fat dressing and mixed salad. Small spread of low fat mayo if required.

SNACK (3-4pm)
Rice crackers or Cruskits (2-3) topped with tuna, avocado and tomato.

DINNER (6.30-8pm)
Pasta (brown or spelt) with homemade low fat tomato based Napolitano sauce with mixed vegetables (x2 cups). Low fat is important.

Prior to bed
Fresh Ginger Tea: fresh ginger (3 slices) with a slice of lemon in boiling water (cleanse and good to reduce pre-race nerves).

 

SATURDAY (RACE DAY)

Glass of iced water (200ml) with a slice of lemon (optional).

BREAKFAST (5am)
Porridge Oats x1 cup mixed with water and cooked. Topped 1tsp honey and sliced banana. With a glass of orange juice (300ml).

Prior to race (ONE of the following 40min before race)

  • Protein Bar (P8 or ½ P45)
  • Raisin bread x1 slice.

Fluid
Sip 200-250ml on hydration formula (hydrolyte) & stop drinking fluid 30min before the race.

Obstacle race
Aim for 30-60g of carbs per hr.

  • Banana Medium (23g carbs)
  • White bread (25g carbs per slice) with a spread of vegemite or jam.
  • White bread with a spread of peanut butter.
  • Energy Gel (24g carbs)
  • Musashi Elevator 600ml (sip throughout race)

RECOVERY (very important)

  • Musashi Muscle Recovery (BCAA’s) within 15-min of finishing.
  • Fluid 1L of water within first hr. of finish.

RECOVERY MEAL
3:1 ratio carbs-protein 1.5hrs of finishing. (1g carbs per 1kg of body weight)

For Example: Baked potato topped with tuna, sweetcorn, large salad and a drizzle of olive oil and cracked pepper.

 

SUNDAY (RECOVERY DAY)

Glass of iced water (200ml) with a slice of lemon (optional).

BREAKFAST (6am-8am)
Beans on toast (3 tbsp.) and 1 large grilled tomato on wholegrain or sourdough bread.

SNACK (10am-11am)
Two handfuls of raw almonds and an apple. With one serve of Musashi Muscle Recovery (BCAA’s)

LUNCH (12.30-1.30)
Toasted wrap: chicken (100-130g) & Salad, low fat spread followed by a low fat Greek Yogurt.

SNACK (3-4pm)

  • Musashi P45 or P8 Protein Bar
  • Trail mix (2 handfuls) and a peace of fruit

DINNER (6.30-8pm)
Either Grilled fish/ Chicken/ Lean Steak with a side of steamed vegetables and 1 cup of sweet potato or steamed rice.

Prior to bed
Musashi P High Protein mixed with 250ml of milk.

 

TIPS AND HINTS

One week prior to the event

  1. Maximise muscle glycogen (carbohydrate) stores and keep yourself hydrated.
  2. Carbohydrates should be consumed with every meal. Carbohydrates should make up 60-70% of your pre-event diet.
  3. Drink at least 2 liters of water each day to ensure you are fully hydrated.
  4. Eat small meals/ snacks high in carbohydrates regularly throughout the day to encourage glycogen (energy) storage.
  5. Prepare your food and fluid intake before the day. Pack enough sports nutrition and whole foods to fulfill your energy expenditure needs.

Day before the event

  1. Drink an electrolyte formula the evening before the race to help encourage hydration.
  2. Don’t over-indulge, keep meals little and often otherwise you can risk feeling heavy and sluggish during the race.
  3. High carbohydrate meals such as pasta and risotto with a tomato base sauce and vegetables are a great dinner option for the night before.

Morning of the event

  1. Never skip breakfast! A high carbohydrate meal also including some form of protein approximately 3-hours prior to the race is important; porridge, beans on toast or scrambled eggs on toast with a low fat olive spread.
  2. Steer clear of high fat foods; choose foods containing less than 3g of saturated fat per 100g.
  3. Sip (not gulp) between 500-600ml of water or Electrolyte Formula upon waking up until 1- hour prior to the event starting. This will help you maintain hydration without the worry of starting the race with a full bladder.

During event

  1. Aim to sip fluid every 15-20min
  2. Aim to consume 30-40g of carbs per hour throughout the race.
  3. Be prepared. Take your food with you and make sure you are not relying on race stations for food.
  4. Do not over drink, do not gulp fluid as you will be more likely to increase risk of a stitch.

Recovery

  1. Approximately 85g carbs and 26g protein recovery meal (3:1 ratio of carbs to protein)
  2. Drink 1L of water within an hour of finishing and then 500ml every hour after that (for 3-hours).
  3. Musashi Muscle Recovery (BCAA’s) within 15-min of finishing (window of opportunity).
  4. Try to avoid alcohol within the first 2-hours of recovery.