The Mud Run Diet

Diet and hydration remains as important as physical training when preparing for a mud run. Without adequate fuel and fluids, the body does not have the necessary resources for maintaining the endurance needed to complete the race. These food and fluid requirements continue immediately following the event, the tissues undergo reparative processes.

Proper Hydration

Begin building hydration levels a full day before the race begins, consuming fluids every couple of hours. Hot weather means you will be sweating. Physical exertion during hot water increases fluid loss, but additionally creates an electrolyte imbalance. Three to four hours before the race, drink equal parts of a sports drink with water, which ensures electrolyte balance. Consume as much fluid as possible right up until the race begins. Resist the urge to drink beverages with caffeine or carbonation. If possible, arrange to hydrate periodically during the race.

Pre-Race Nutrition

Mud runners generally start a regimented diet while training far in advance of the race. However, there are a few keys to ensuring that participants get the appropriate nutrition in the 24 hours before the event. The night before, eat a meal consisting of 25 percent protein, 65 to 70 percent carbohydrates and the rest fats. Eat three to four hours before the race. Choose high carbohydrate foods that digest easily and appeal to taste. Avoid spicy foods, which may cause gastrointestinal irritation. Regardless of the time of the day, recommended foods might include pancakes, waffles or toast with peanut butter. Oatmeal with fresh fruit is another healthy option.

Refrain from eating meals containing eggs, pasta, potatoes or red meat right before the race. Runners should also avoid foods with high fat or fiber content. These foods do not digest as easily and may actually produce fatigue. Resist the urge to consume foods or fluids high in sugar. While sugary substances provide a quick energy boost and blood sugars elevate quickly, they also plummet rapidly. Nutritionists advise that the type of carbohydrates chosen remains key. Carbohydrates receive ratings from 1 to 100 under a classification system known as the glycemic index or GI. Sugar has a rating of 100. Complex carbohydrates, the type recommended for mud runners, carry low GI numbers on the scale. These foods provide sustained energy while keeping blood sugar level.

Experienced runners know what type of meal encourages better physical performance. Instead of enjoying solid foods prior to the event, some prefer a liquid meal in the form of smoothies three to four hours before the mud run. Smoothies or protein shakes offer proper nutrition and the body more easily digests this type of meal. Plus smoothies provide additional hydration.

After the Race

After the race, the body requires refueling. Drink diluted sports drinks, fruit juice or water within the first 30 minutes after crossing the finish line. The body also requires adequate nutrition, which aids in tissue repair. Unless having a sizable meal following the race, snack on more high carbohydrate foods. Pack cereal or energy bars, trail mix or a combination of nuts, raisins and bananas.