10 Perfect Post Tough Mudder Snacks & Meals

So you’ve finally done it! You’ve crossed the finishing line in a blaze of glory and have the proud honour of calling yourself a Tough Mudder. The sweat’s barely dried on your face, and the beer isn’t even in your hand, but, you should already be thinking about what you’re going to eat to raise your energy levels after that calorie guzzling event.

1. Energy and protein bars

Easy to eat, and easy to carry, energy/protein bars are perfect for those mudders who like to travel light. With certain brands packing up to 1oz/31g of protein into their bars, these little blocks can give you the perfect head start to muscle recovery.

2. Shakes and smoothies

If chewing through a heavy meal isn’t your thing, then shakes or smoothies are a great way to boost your calorie intake and kick start that road to post-run recovery. Favourites of ours include the classic banana shake which is loaded with natural carbs from the banana, and you can also add a scoop of your favourite whey protein for an added protein boost. We also recommend the coffee smoothie. Experts have proven that caffeine and carbs together help speed up muscle recovery and the great taste of coffee will leave you wanting more. The natural cocoa used in this smoothie will also help your aching legs thanks to its natural anti-inflammatory properties.

If neither of these tickle your fancy, then give your own a try. Just remember to include a good balance of protein and carbs, this will help you both short and long term in the recovery process.

Banana shake

• 1 banana
• 1 scoop protein powder
• 1 tablespoon peanut or almond butter or 1 Tablespoon flax or chia seeds
• ½ pint/250 ml low-fat milk (cow, soy, or almond) or water

Coffee smoothie

• 0.2 pint/115ml chilled coffee
• 0.2 pint/115ml fat-free milk
• 1 banana (preferably frozen), sliced
• 2 tablespoons whole almonds
• 2 teaspoons natural cocoa powder

3. Chicken stir-fry with brown rice

After a Tough Mudder your glycogen levels will be very low. Luckily brown rice is one of the best foods to fix this. Rich in healthy carbs - a major source of glycogen, eating brown rice will refill your energy stores, while the protein from the chicken will help repair those tired limbs, plus it’s very tasty!

What you’ll need:

• 2oz/60g chicken breast
• 8oz/225g brown rice
• ½ red bell pepper
• 5oz/150g carrots
• ½ chopped onion
• 5oz/150g sugar snap beans

4. Isotonic sports drink

These are great for during a race as most mudders probably know, but they are just as important once you’ve crossed the finish line. A great source of carbohydrates, these drinks also contain electrolytes, that need replacing after facing a challenge like Tough Mudder. Electrolytes are like the messengers in your body. Whether it’s telling your muscles to start repairing themselves or your mind telling your hand to pick up that hard-earned beer, electrolytes are vital.

5. Pan seared swordfish linguine

Snacks might not cut it for you post-event. For those mudders looking for something a bit more refined, Swordfish linguine is a top choice. Swordfish is an ideal source of protein, it’s lean and tasty and high in omega 3, while the linguini give you the necessary burst of carbs that you need post-event.

6. Vegetarian chili

If meat isn’t your bag, then why not try a vegetable chili on a bed of rice. It tastes great and packs all the carbs you’ll need. If you’re missing out on protein, try adding a soya based meat alternative.

What you’ll need:

• 6oz/175g green lentils
• 1 large onion
• 1-2 cloves garlic
• Chili powder to taste
• 2 red peppers
• 2 carrots
• 1 can kidney beans
• 6oz/175g mushrooms
• 3.5oz/100g frozen peas
• Vegetable stock

7. Humus and pita bread

A great grab and go snack packing some serious flavour. You can choose from a variety of flavours depending on your tastes, with most Humus containing enough calories, protein and fibre to get you feeling raring to go again. It’ll also keep you feeling fuller for longer.

8. Steak and salad

Old school, but still one of the best post-challenge meals there is. Sirloin or fillet steak are the best cuts to choose from, but most cuts will give you a huge boost in protein to kick start your muscles recovery process. Go for a green leaf salad for an extra iron boost and couple it with some boiled potatoes for a balanced tasty treat after your hard-earned headband.

9. Peanut or almond butter sandwich

A favourite for the pre-challenge breakfast, this nutty delight is also a great choice for when you cross the finish line. It packs the protein and carbs you need for recovery and a quick but slow releasing boost in energy.

10. Filled tortilla

Tortillas and cheese might have been a no go, but once you’ve crossed that finish line your body will be craving calories. This substantive snack will give your body what it deserves with you safe in the knowledge that the tortilla and beans are packing some serious protein which gets your muscles back in working order, while the iron and zinc will help those nails that you chewed down before the event, grow back stronger.