The Tough Mudder Diet � 7 Tips To Make You Last The Course

Tough Mudder is a real physical challenge and it’s key that you prepare well beforehand and eat well on the day. Here are our 7 diet tips that will help you to complete the course…

1. Avoid processed food

When it comes to endurance it will pay to avoid eating lots of processed food as you come to the end of your training programme.

Think veg and fresh salad along with lean meat such as chicken, as well as fish and whole grains. A well balanced diet in the days beforehand is the key to Tough Mudder success.

2. Don’t forget to refuel

It’s important to do all you can to recover after a training session and that includes the right kind of refuelling. This is also true for refuelling part way round the course.

A small, sustaining snack that includes carbs and protein is ideal - maybe a banana or peanut butter on rice cakes when training. A protein bar or trail mix are great for snacking on during the event. Don’t worry - we don’t expect you to carry one - Tough Mudder events will provide protein bars at a couple of feeding stations on the course.

Eating similar snacks when training to the ones that you plan to eat during the race will help your body to keep going round the course.

3. Load the carbs

This is seen as a must for everyone taking on a high-endurance challenge. It’s a way of increasing the fuel stored in your muscles to boost your performance. You’re going to need all the energy you can get!

Experts say that a week before the event you should adjust your carbohydrate intake so it’s 50-55 per cent of your total calories - while taking in more protein and fat to compensate for any reduction. This is all about making room for the loading.

Then, three to four days before you hit the starting line, raise your carbohydrates to around 70 per cent of your daily calorie intake - while cutting back on higher fat foods.

Scale back your training to conserve the energy you’re storing and rest completely 24 hours before the big day.

4. Don’t eat too much the night before

Don’t eat too much the night before your endurance challenge – keep it small but heavy in carbs and sit down at the table earlier than you normally do. Nothing spicy, you don’t want to risk an upset stomach at this stage.

Breakfast is also important – eat three to four hours before you have to be at the starting line, look to consume around 200-250 calories (approx. 830-1000 kilojoules) and keep it light!

5. Stay hydrated

This is important, not just on the day of your Tough Mudder or endurance event but in the run up to the big challenge.

Make sure that you are also drinking plenty of water in the days before the event.

6. Keeping topped up

You’ll find water stations across the course staffed by volunteers. Use them!

Not only will they provide water they also have the snacks mentioned before to keep your energy levels topped up.

So grab a banana or an energy bar as well as your much-needed drink. And don’t forget it’s vital to keep hydrated.

7. Recovery food

Congratulations, you’ve done it! Now is the time to celebrate.

But you also need to make sure you help your body recover and that includes taking in proteins that will help repair muscle tissue.

Having a good nutritious meal as soon as you can after the event will help make you less sore the following day.

And don’t forget the fluids, which will also aid your recovery.