This week, I looked a little further into dietary restrictions and requirements of someone who is looking to successfully tackle and complete an obstacle course. One of the main suggestions made from various trainers online is to start early! Three months before the event usually allows for plenty of preparation time in terms of diet. But training diets don't have to consist solely of powdery shakes and pre-packaged bars. Many dieticians suggest that cutting out bad foods is a challenge that requires a healthy mindset - think of it as adding healthy food to your diet, instead of subtracting bad food. Start by eating vegetables, salad, fruits and protein every day.
With all of this being said, it's also important to balance all elements of your diet. 50 to 60% of your total daily food intake should be from carbohydrates, focusing on complex carbs such as quinoa and oatmeal, along with brown rice and whole-grain breads. Furthermore, protein should also consist of 20 to 30% of your diet, ideally from sources such as chicken and fish. Finally, making healthy fats about 20% of your daily diet is an important element. Healthy fat sources include almonds, pistachios and coconut, along with avocado and salmon.
It is also important to refuel your body after every workout. Within 45 minutes of running or having your strength training workout, it is important to have a small meal that includes both carbs and protein.
However, one month before the race it is important to increase your carb intake and get your vitamins1 Sleep and hydration are also very important, in order to avoid feeling worn down. Aside from all of this, participants can also do a race-day rehearsal by choosing a weekend workout to experiment with the day and what it will be like.
Next week, I'd like to look into different obstacle course races for different target groups. I would also like to further explore realistic and successful progress-tracking and goal-setting for an obstacle course race participant.
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