News

What Should I Eat on a Rest Day?

Author: Tough Mudder January 4, 2022

When it comes to keeping fit and healthy and smashing your goals, rest and recovery is just as important as training. There are lots of tips and advice on what to do on rest days and active rest days but what about nutrition? We spoke to our friends at PhD Nutrition about the best meals and supplements to make the most out of your rest days.

Nutrition on Rest Days

Rest days are a well earned break from the gym, running, home workouts – whatever kind of training you’re doing. But they don’t mean a break from healthy nutrition. What you eat on rest days will help you recover, build muscle, and prepare for your next training session.

Whether your rest days are programmed into your training plan, or you take them ad-hoc when your body feels ready it’s important to have a structured approach to nutrition during recovery.

Don’t Stress About Calories

Even though you’re not exercising on a rest day, don’t be tempted to restrict your diet to cut down on calories. Your body needs the fuel to recover and repair from the previous few days of training. And it also needs to prepare for your next session (especially if you are just taking a single day off). This is particularly important if your aiming to build muscle and strength.

A rest day doesn’t mean lying on the sofa from morning till night. You should try to stay active on a rest day, doing some light cardio, yoga or mobility work, or a decent outdoor walk. And you won’t be dropping all your usual everyday activities – like walking your dog or carrying the shopping home – unless you’re actually ill or injured. So your calories should never drop below TDEE (total daily energy expenditure).

Eating to Aid Recovery

Rest day nutrition should include plenty of protein from a variety of sources, complex carbohydrates to fuel recovery, and healthy fats to help bring down the inflammation created by training.

Aim for 20-30g protein every 2-4 hours throughout the day. This will support recovery by keeping your intake of amino acids steady. Focus on natural, complex carbs from wholegrains like potatoes and root vegetables, and fruits as these will deliver important vitamins, minerals, and fibre. Your rest day fats should come from oily fish, nuts and seeds, and quality oils. And remember that carbohydrates don’t just replace energy, they also assist with protein absorption.

Supplements on Rest Day

PhD Omega 3 is a quality source of important omega 3 fatty acids which help tackle excess inflammation and support joint health, key to helping your body recover from a heavy session.

A good greens powder will be a useful extra for rest days, even though you should have more time to prep big salads and stir fries. PhD Greens packs in more fruit, vegetables, and superfood extracts that any human could ever get into a meal. This blend of 22 wholefood extracts helps alkalinise your diet which is of great benefit on rest days.

If you tend to get a sweet tooth on rest days, take a look at the Smart range of bars, cakes, and flapjacks for a delicious selection of high-protein, low-sugar treats which will make rest days feel indulgent without making a dent in your diet plan. We’d recommend the Mississippi Tough Mudder Pie flavour.

Getting plenty of good quality sleep is always important – not just on rest days. Give your sleep a boost with PhD ZMA, a combination of optimally dosed magnesium, zinc, and Vitamin B6 to support recovery.

Top Tips for Rest Day Nutrition

Make the most of the extra time that comes from not training and use it to do a food shop and meal prep.
Commit to creating nutritious meals using different vegetables to training days, variety is the spice of life after all.
Hydrate right. Remember to drink plenty of water even though you’re not training.
Watch your hunger levels, when you’re hangry you’re more likely to binge.
If you usually drink caffeine on training days, make rest days caffeine-free to give your system a break.

Nutrition

No Bake Protein-Packed Peanut Butter Cups

Author: Tough Mudder November 1, 2024

With only three ingredients required it doesn’t get much easier than these no bake peanut butter cups with added protein punch from our friends at PhD Nutrition. A delicious treat for when your sweet tooth won’t quit, we enjoy these with a hot cup of tea when we’ve just come in from a wet and dark winter run.

PREPARATION & COOKING TIME:

1.5 hours (makes 8 peanut butter cups)

INGREDIENTS REQUIRED:

200g dark chocolate
1 tbsp olive oil or coconut oil
PhD white choc blondie Smart Nut Butter

INSTRUCTIONS:

1. Set out 8 paper cases on a tray and put to one side.
2. Melt 1 bar of the chocolate with 1 tbsp of the olive oil in the microwave then spoon approx 1 tbsp into the bottom of the paper cups until covered (this will be the first layer) pop in the freezer for 15-20mins to harden.
3. Remove and spoon our approximately 1tsp of white choc blondie Smart Nut Butter and smooth onto each of the chocolate surfaces.
4. Melt the remaining 100g of chocolate with another 1tbsp of olive olive in the microwave then drizzle on top to cover the protein peanut butter.
5. Pop in the fridge for 1 hour to set them transfer to fridge in an airtight container.

Like this recipe? PhD Nutrition’s no bake salted caramel protein balls are just as easy and tasty.

Nutrition

10 Signs You Need More Protein in Your Diet

Author: Andrea Stanley January 4, 2022

This article appeared on Spartan Unbreakable and has been published here with permission.

Your body might be trying to tell you that you need more protein in your diet.

That’s why it’s a smart training move, and an overall wise health move, to be able to recognise signs of low-protein symptoms—and address them properly.

Adults need around 0.36 grams of protein per pound of body weight a day, but many nutritionists feel that’s not enough. “Protein is the building block of DNA, and every single part of us has DNA,” says Monica Auslander, a Miami-based dietitian and founder of Essence Nutrition.

And if you’re physically active, you likely need to eat more protein. “Nutritionally, it’s the fuel for thousands of metabolic functions in our body,” says Auslander. “Our cell systems require it to manufacture hormones, enzymes, bone, cartilage, skin, tissue, and blood.”

All the more reason to know the signs of low protein.

10 COMMON LOW-PROTEIN SYMPTOMS

1. YOU DON’T SEE NOTICEABLE GYM GAINS

All of that time in the weight room may be for nothing if you’re not getting enough protein, says Jim White, a registered dietician nutritionist and owner of Jim White Fitness and Nutrition Studios in Virginia Beach. Why? Because when your body starts showing signs of low protein it will break down muscle fiber to get what it needs. It doesn’t matter how many reps you do — without protein in your diet, you won’t build brawn.

2. YOU SPUTTER MID-WORKOUT

“When your muscles don’t have fuel, neither do you,” Auslander says. Plus, protein plays a critical role in how well your body absorbs other vital nutrients, like iron and calcium. When your nutrient tanks are low, your stamina suffers – another of the signs of low protein.

The best protein sources are real foods: dairy, meat, eggs, and the like. If you can get the nutrient that way, do it. If not, start considering your supplement options.

3. YOU FEEL SICK A LOT

If you’ve had to miss a few gym days because you’re under the weather, take a look at your diet. “Protein plays a very important role in the immune system,” White says, adding that it constructs the cells that keep you healthy. “So if you’re not consuming enough, you may frequently fall ill.”

To get more benefit from the protein you eat, add foods that contain leucine – milk, cheese, beef, tuna, chicken, peanuts, soybeans, and eggs are all good sources and will combat the signs of low protein.

4. YOU BATTLE INSOMNIA

Stress isn’t the only thing that can keep you awake at night. If your body thinks it’s starving, it wants you to eat—not sleep. Protein improves the feeling of post-meal satisfaction. Without that feeling, your body may have trouble settling into a deep and restorative resting state, Auslander says. That’s one reason you should consume protein at bedtime.

5. YOUR ATTITUDE SUCKS

Snapped at your significant other or the guy who spelled your name wrong at Starbucks? Irritability is one of the signs of low protein. By mitigating the effect of carbohydrates, slow-digesting protein helps keep your mood stable.

“If your diet doesn’t have enough protein to stop insulin spikes and dips, your personality will definitely be affected,” Auslander says.

6. YOU HAVE TOO MANY INJURIES…

When you don’t get enough protein, your body has a hard time absorbing calcium and that can lead to decreased bone mineral density, White says. Weaker bones increase the chance you’ll hurt yourself when you crank up the treadmill to sprinting speed.

7. AND YOU HEAL SLOWLY

According to White, protein puts you back together. So if you exhibit signs of low protein and suffer a cut, bruise, or scrape, the injury may stick around longer if there isn’t enough tissue-building material present to build new cells and tissue.

8. YOUR SCALP IS SHOWING

If you’re genetically prone to baldness, there’s almost nothing you can do to stop it. But for some of us, sudden hair loss could be a sign of a protein deficiency. “Protein aids in your body’s ability to produce new cells, which means that without enough of it, you may experience thinning hair,” White says.

Well, damn. Pass the whey. And while we’re on the cosmetic stuff, weak nails and dry skin can also signal low protein intake.

9. YOU CRAVE COOKIES

Carbs alone can’t satisfy you, Auslander says. You need protein to feel full, and to signal to your body that you’re supplying it with the food it needs. If your brain is always in scavenger mode, you start to crave all the bad-for-you stuff (ahem, sugar).

10. YOU CAN’T FOCUS

Protein is literal food for thought; without it, the neurotransmitters in your brain can’t function properly. That means you’ll have trouble concentrating, and you’ll probably be easily distracted, White says.

If you have any of these signs of low protein, look for ways to add more protein in your diet. With supermarket shelves full of protein powders, protein bars, and even protein beer – if that’s your thing – it shouldn’t be hard.

Andrea Stanley is a New York City-based writer and editor who specializes in health and wellness content. She’s been geeking out over green juice since long before it was trendy.

[Featured Image Credit: istolethetv via Flickr]

Nutrition

What’s the Big Deal with Protein?

Author: Tough Mudder May 30, 2019

The conversation around protein and training doesn’t seem to be going anywhere soon. So we asked our brand new protein yogurt and shake partner Arla Protein to set the record straight – this is everything you need to know about protein and how it can help your Tough Mudder training.

ARLA PROTEIN GIVE US THE 101 ON PROTEIN

WHAT IS PROTEIN?

Protein is an essential nutrient made up of complex structures of amino acids. These are the building blocks our body uses to grow and repair bone and muscle, as well as support our immune system. Foods rich in protein are; meat, fish, eggs, and dairy products such as milk or yogurt. When we then eat foods rich in these building blocks our muscles use them to repair damage and adapt, meaning that the next time we train we can push ourselves again.

HOW MUCH PROTEIN DO I NEED TO EAT?

The simplest way to approach this is to break the day down into meals and snacks. Classically, we tend to do okay at lunch, and get a good portion of protein in at our evening meal, but then neglect breakfast and snacking opportunities over the course of the day. Research shows that our bodies can stay primed after training for at least 24 hours. Therefore, trying to include a portion of quality protein into all our meals and snacks, spread out over the day into 4-6 opportunities which fit into our schedule may help us recover best. Without getting too deep into the science, each portion needs to be at least 20g of protein (this may increase above 30g if we have bigger individuals >90kg in bodyweight).

ARE THERE ANY OTHER BENEFITS TO EATING MORE PROTEIN?

Another key benefit of increasing your protein intake through the day is that it’s a very satisfying nutrient. This means it keeps us feeling full and can prevent hunger reappearing quickly. This can be particularly helpful to those trying to control or reduce their bodyweight.

CAN I EAT TOO MUCH PROTEIN?

There are definitely a few myths surrounding protein, but don’t let that scare you. Protein is also not harmful to your kidneys or bone health, however we would always encourage these protein portions to be part of a balanced diet but if you eat too much protein there is no evidence it is harmful.

HOW COULD MY MEALS LOOK IF I INCREASE MY PROTEIN INTAKE?

Swapping your bowl of muesli with an omelette including some veggies such as tomatoes and spinach served with fruit and multigrain toast will kick the day off with protein power. Your morning snack could incorporate an Arla protein pot with a couple of handfuls of mixed berries. Lunch could be a tuna salad wrap. After your training session you could use one of the portable Arla Protein pouches to start recovering on the way home. Your evening meal could be a loaded baked sweet potato with beef and bean chilli, salsa and cottage cheese. That sounds pretty good to us.

Nutrition

3 Oat Recipes to Make Before a Tough Mudder

Author: barrosofit February 2, 2024

We don’t have to tell you that oats are good for you—chock full of carbohydrates, fibre and protein, they’ll fill you up and fuel you through a Tough Mudder (or a workout session). Carbs may get a bad rap in some circles, but they’re key to your Tough Mudder performance because your body relies on them for energy during exercise, especially while performing strength moves (hello, obstacles).

So try one, or all three of these healthy, delicious porridge-based recipes courtesy of Ginger Hultin, RD, owner of Champagne Nutrition, before you crush it on a Tough Mudder course.

Banana Ginger Oats

Make this porridge recipe while you gear up on the morning of your Tough Mudder or when you know you have a big day ahead of you. Simple but packed full of energy there’s no obstacle (on the course or off) that you won’t be able to handle after a bowl of this.

Ingredients

1 small/medium ripe banana

64g whole rolled oats

240ml milk of your choice

1/4 teaspoon cinnamon

1/2 teaspoon freshly grated ginger

1/2 teaspoon pure vanilla extract

Instructions

1. Break the banana into pieces and place in a small pot with oats and milk.
2. Bring to a simmer and cook until the milk is absorbed and the oats are thickening.
3. Reduce to low heat and as you stir, mash the bananas up until they’re well combined.
4. Add cinnamon, ginger, and vanilla and cook until oatmeal is thick.
5. Remove from heat and garnish with coconut or chopped nuts if you’d like. Enjoy.

Coconut Lemon Curd Overnight Oats

Prepare this awesome overnight oats recipe the night before your Tough Mudder so you can wake up and cross one thing off your event day to-do list: breakfast.

Ingredients

1 14-ounce can full-fat coconut milk

3 Tablespoons lemon zest

1 Tablespoon freshly squeezed lemon juice

3 Tablespoons corn starch

3 Tablespoons maple syrup

64g whole rolled oats

1 cup unsweetened almond or soy milk

Instructions

1. Combine coconut milk and lemon zest in a small saucepan and whisk together.
2. In a small mixing bowl, add lemon juice and corn starch and whisk to thoroughly dissolve. Use a spatula to add to coconut cream mixture and stir.
3. Add maple syrup and whisk again until well combined. Place saucepan over medium heat and bring to a low bubble, whisking often. It will start getting thick.
4. Use a rubber spatula for stirring to ensure the curd isn’t sticking to the bottom or sides of the pan.
5. Remove from heat. Let rest for 15 minutes, then whisk once more and transfer to a glass bowl and cover. Refrigerate for 5-6 hours (or overnight) until completely chilled and set.
6. While chilling lemon curd, combine oats and almond or soy milk and chill for the same period of time in the refrigerator.
7. Serve by layering oats and lemon curd, topping with additional lemon zest, chopped fruit, nuts, or coconut flakes as desired.

Oat Raisin Energy Bites

These tasty oat raisin energy mites are the perfect snack, whether that’s in Mudder Village after you’ve just earned your headband or when your stomach is rumbling and you’re hunting for a healthy treat.

Ingredients

255g cup raisins

425g cup rolled oats (divided)

1 teaspoon cinnamon

160g peanut butter or almond butter

1 teaspoon pure vanilla extract

1/4 cup honey

Instructions

1. In a food processor blend together the raisins, one cup of oats, and cinnamon.
2. After processing the dry ingredients, add the additional 1/4 cup of oats, nut butter, honey, and vanilla extract. Stir to combine.
3. Cover and let sit in refrigerator for an hour.
4. Once chilled, roll into small, bite-sized balls. Optional: sprinkle shaved dark chocolate on top.

Looking for more healthy recipes? The Tough Mudder blog has plenty of simple, nutritious ideas to help get you through your training.

Nutrition

7 High Protein Gingerbread-Inspired Recipes

Author: Tough Mudder December 2, 2023

Whether you’re in full-on training mode or taking an off-season, protein is an important factor in every Mudder’s diet. While training, it’s recommended athletes eat 1 gram of protein per kilogram of body weight. Sure, that usually comes from lean meats, eggs, or legumes, but it’s totally possible to up your protein intake while enjoying hoiday treats, too. Protein powder, yogurt, and nut butters mean your post-workout snack can taste a little more like Christmas dessert this year, especially with these recipes. Best of all, you’ll still be in fighting shape when your next race comes around. Score.

Chai Gingerbread Protein Smoothie

Servings: 1
Time: 3 minutes

Ingredients:
1 ½ frozen bananas
½ cup unsweetened vanilla almond milk
1 handful spinach
1 scoop chai protein powder
1 tablespoon molasses
1 teaspoon vanilla extract
½ teaspoon ground cinnamon
½ teaspoon ground ginger
Pinch of Himalayan pink sea salt

Directions:
1. Add all the ingredients to a blender and mix until smooth.
2. Drink after your workout.

Source: init4thelongrun.com

Chewy Protein Gingerbread Cookies

Yields: 9-12 cookies
Serving size: 2 cookies

Ingredients:
¼ cup molasses
1 egg
¼ cup sugar
½ cup melted coconut oil
1 ¼ cup whole grain oat flour
⅓ cup chai protein
½ teaspoon ground ginger
1 teaspoon ground cinnamon
1 teaspoon baking soda
Pinch of salt

Directions:
1. Preheat oven to 325 degrees F and line a baking sheet with parchment paper.
2. In a large bowl, add molasses, egg, sugar, and coconut oil. Stir to combine. Add in oat flour, protein, ginger, cinnamon, baking soda and salt and mix until combined.
3. Add 1 tablespoon scoops of dough to the baking sheet. Spread them out so there are about 6 to a pan. Bake for 8 to 10 minutes.
4. Remove from oven and let cool before serving.

Source: laurafuentes.com

Gingerbread Protein Oatmeal

Servings: 1
Time: 10 minutes

Ingredients:
1 cup unsweetened almond milk
½ cup rolled old-fashioned oats
½ teaspoon ground cinnamon
¾ teaspoon ground ginger
¼ cup vanilla protein powder
1 tablespoon molasses
1 teaspoon natural butter extract

Directions:
1. In a large pot over medium-high heat, add almond milk, oats, cinnamon, and ginger and bring to a boil.
2. Once boiling, reduce heat to medium and let cook. Stir frequently until the milk is fully absorbed.
3. Remove from heat and stir in protein, molasses, and butter extract.

Source: foodfaithfitness.com

Gingerbread Greek Yogurt Pancakes

Yield: 6-8 pancakes
Servings: 1-2
Time: 15 minutes

Ingredients:
For the pancakes:
1/4 cup plain Greek yogurt
1/2 cup rolled oats
1/2 teaspoon ground ginger
1/4 teaspoon ground cinnamon
1/2 teaspoon baking powder
2 large egg whites (or 1 large egg)
2-3 teaspoons molasses
1 teaspoon coconut palm sugar
1/2 teaspoon vanilla extract
1-2 tablespoons unsweetened almond milk

For the icing:
1-2 tablespoons vanilla protein powder
½ tablespoon unsweetened almond milk

Directions:
1. In a skillet over medium heat, spray skillet with cooking spray or oil.
2. Add all the ingredients for the pancakes to a high-speed blender and mix until smooth.
3. Allow the batter to sit and thicken while you make the icing.
4. To make icing, mix protein powder and almond milk in a small bowl.
5. Pour the batter onto the skillet to make small pancakes. Cook until the edges have set, then flip and cook 1 to 2 minutes more. Repeat until all the batter is used.
6. Top with icing and devour.

Source: runningwithspoons.com

Chocolate Gingerbread Protein Shake

Servings: 1
Time: 5 minutes

Ingredients:
1 cup unsweetened almond milk
1 large frozen banana
½ cup frozen cauliflower
1 tablespoon cashew butter (or almond butter)
1 tablespoon molasses
½ teaspoon vanilla extract
1 scoop chocolate protein powder
½ teaspoon ground cinnamon
½ teaspoon ground ginger

Directions:
1. Add all the ingredients to a blender and mix until smooth.
2. Drink after your workout or as a dessert.

Source: Hummusapien

Coconut Gingerbread Muffins

Yields: 6 muffins
Serving size: 1 muffin
Time: 30 minutes

Ingredients:
1 mashed banana
½ cup coconut water or non-dairy milk
1 egg white
1 scoop cinnamon protein powder
2 tablespoons coconut flour
¼ cup plain or vanilla Greek yogurt
½ teaspoon ground ginger
½ teaspoon ground cinnamon
¼ teaspoon nutmeg
⅛ teaspoon cloves
¼ teaspoon baking powder
¼ teaspoon baking soda
½ teaspoon vanilla extract

Directions:
1. Preheat oven to 350 degrees F.
2. In one bowl, mix banana, coconut water or milk, egg white, yogurt, adn vanilla together. In another, mix protein powder, flour, spices, baking powder and baking soda.
3. Fold wet ingredients into dry ingredients and mix until well blended.
4. Scoop batter into muffin tins and bake fro 25 minites.
5. Remove from oven and let cool on a wire rack.

Source: healthyhelperblog.com

Gingerbread Chia Seed Pudding

Servings: 4
Time: 5 minutes

Ingredients:
1 ¾ cups full-fat coconut milk (one 15-oz. can)
2 tablespoons molasses
2 tablespoons pure maple syrup
1 teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon ground ginger
¼ teaspoon ground cloves
Pinch of salt
⅓ cup chia seeds
Chopped pecans, banana slices, and molasses for garnish

Directions:
1. Mix coconut milk, molasses, maple syrup, and spices together in a medium bowl. Add in chia seeds and whisk until well combined.
2. Pour into four cups or mason jars, then cover and refrigerate overnight.
3. When ready to eat, add chopped pecans, banana slices, and more molasses, then serve.

Source: thelemonbowl.com