Bulk Nutrients – Mudders Nutrition
Top 5 Nutritional Tips – plus get your free sample!
Bulk Nutrients Ambassador Nicole Frain is an endurance athlete and knows a thing or two about eating for performance in grueling sports. Here are her top five tips for nutrition leading up to your Tough Mudder event…
Enjoy a balanced diet
Make sure your meals are a good balance of protein, fat and carbohydrates to absorb the right nutrients. This ensures your body has a continuous supply of proteins to help your muscles recover, fats to help keep you full and carbohydrates for energy!
For some people ‘carb cycling’ is a good option to maximise performance. Carb cycling doesn’t mean cutting carbohydrates from your diet but instead planning most of your daily carb intake around training. This can help boost energy and performance as well as the potential for fast recovery.
Eat the rainbow
Eating a wide range wide variety of fruits, vegetables and protein sources ensures you’re getting all your vitamins and minerals your body needs. Some foods are rich in one source while lacking in others, so eating a combination ensures you get a good spread of goodness. Some easy ways to do this might be making a stir-fry full of colour or a smoothie with a range of fruits and vegetables.
Keep up your fluids
There’s nothing worse than getting to the end of the day only to realise that you’re dehydrated and that’s likely the cause of your headache. To counter that, you then drink your daily intake over dinner and say goodbye to an uninterrupted night’s sleep.
A lack of hydration will also affect your skin, energy, focus, work output and can cause cramping. Having a dehydration level of just 2% of your body weight is known to have a measurable negative effect on your performance and up to 5% can decrease performance by up to 30%.
So make sure you’re drinking water throughout the day and staying well hydrated, especially when you’re training. When exercising Recuper8 delivers the perfect ratio of protein, carbs and electrolytes. During the day, I sip on BCAA Recovery Lemonade to stay hydrated.
Fuel before you train
Eat up before your training to see real progress and perform at your best!
If your goal is weight loss and a fasted morning cardio session is in your plan, that’s totally fine! But for anything greater than a brisk walk, you don’t want to skip a meal before you start to train. Fuelling up with the right foods before exercising will help ensure you actually train to your full potential and have a quality session. I enjoy eggs, veggies and rice before my training and if I need an extra kick I’ll grab some Pre-Workout 101 in Berry Lemonade.
Fresh is best!
Always choose fresh wholesome foods like fruits and vegetables over canned and frozen goods where you can. It’s not always possible, but it’s my general go to rule. Fresh foods hold more nutrients than their canned and processed partners that require additives, sugars and salts to preserve them.
Following this rule will also help reduce your refined carbohydrate intake and bad fats from processed foods. For me, refined carbohydrates can cause bloating, restless sleep, elevated body temperature and increased food cravings. This leaves my body feeling less than rested and reduces quality recovery. So, fresh really is best!
Fuel endurance and promote recovery during Tough Mudder with these products…
Replenish achy muscles
Future Whey is a protein shake like no other. It contains 100% free form amino acids in a ratio designed to fast track muscle recovery.
Light and refreshing in soda inspired flavours like lemonade and cola, it’s ideal post-event and completely dairy free too.
The ultimate recovery protein for Tough Mudders.
The ultimate intra workout recovery product, BCAA Recovery supports muscular endurance and stamina and works to speed up recovery and growth.
Get pumped up for your workout or event with Pre 101. Delivering long lasting energy and focus pre Workout 101 can boost performance and improve stamina.
The complete workout fuel. Combining three sources of carbohydrates, Carb+ delivers a balanced energy supply to help you power through even the most gruelling exercise.