Exercising with a full stomach is not recommended... But neither is exercising on an empty stomach! Whether you're training for an obstacle run or getting ready for the event itself, good nutrition is important. But why is it so important to eat well before you train or start an obstacle run? And what should you eat before and after a workout or obstacle run? In this article, we'll explain it to you in detail!

Food before a workout

Eating before exercising is important. Of course, what works well and what doesn't varies from person to person. Are you training for the Ultra Viking? Then you probably need a different amount of food than if you're training for the 7 km. In this article, we mainly provide general tips. The most important thing is to continue listening to your body!

Why is eating before a workout important?

Food is not only delicious, but it also has a direct impact on your performance and energy levels! Therefore, it's important to consume the right nutrition before you exercise, whether it's weightlifting, running, or training for Strong Viking. When you get enough nutrients before exercising, you'll have more energy, and your body can work more efficiently during the workout! This can result in better performance, higher intensity, and longer duration of the training session. Sounds good, doesn't it? But that's not all!

 

A good meal can also lead to increased focus and alertness! You especially need that mental focus during the obstacle runs of Strong Viking, where you need to be not only physically but also mentally strong when it matters. Additionally, it also ensures that you recover well after a workout. A good meal with sufficient protein promotes muscle growth, recovery, and maintenance. Show off those muscles!

Eating before a workout or participating in an obstacle run is important for providing extra energy.
Eating before a workout or participating in an obstacle run is important for providing extra energy.

What is the best thing to eat before exercising?

Over het algemeen zijn maaltijden en snacks die een combinatie van koolhydraten, eiwitten en gezonde vetten bevatten, ideaal voor energie, spierherstel en prestaties! 
 
The amount you eat before exercising depends on your weight, the type and intensity of training, and your personal preference. So don't force yourself to eat a kilogram of yogurt if you know it will make you uncomfortable, even if you've heard that it's good 'for the gains'. 😉 Below is a list of foods you could eat before exercising. And hey, don't forget to drink enough water!

Carbohydrates

  • Havermout, volkorenbrood, volkorenpasta
  • Bananas, apples, berries.
  • Zoete aardappelen, wortelen, bieten

Proteins

  • Kip, kalkoen, zalm, en tonijn
  • Bonen, linzen, tofu, tempeh
  • Cottage cheese, quark, and eggs.

Healthy fats

  • Nuts and seeds, such as walnuts, almonds, Brazil nuts.
  • Avocado
  • Fatty fish, such as salmon or mackerel.

How long before working out should you eat?

Als je vlak voordat je gaat sporten nog een groot bord spaghetti met zalm en roomkaas naar binnen schuift, krijg je hier gegarandeerd last van tijdens het trainen! Daarom is het belangrijk om 2 à 3 uur voor het sporten geen grote maaltijd meer te eten. Merk je dat je er alsnog last van hebt? Probeer dan eens een andere of kleinere maaltijd te eten voor het sporten. Het kan dan namelijk zijn dat je lichaam er tóch nog moeite mee heeft om én je maaltijd te verwerken én te sporten.

Still hungry? Grab a snack!

If you're feeling quite hungry before your workout, opt for a small snack. Consider having a banana or an apple, a whole grain cracker with chicken, or a small bowl of yogurt with oats. Just be sure to choose something that won't upset your stomach or affect your performance negatively. 

Eating after a workout

Finished training? Or completed the Strong Viking Obstacle Run? Well done! And no matter how much you've earned that beer at the finish line (cheers!), it's also important to get the right nutrients. Make sure to eat a nutritious meal or snack within 30 minutes after exercising to help your body recover. A good meal could be a salad packed with chicken, sweet potato, cottage cheese, and avocado. Or a whole wheat tortilla filled with a tuna salad (add eggs, apples, pickles and quark!) It's also important to drink enough water (from our awesome Strong Viking water bottle, for example) to replenish any fluid loss during exercise! 

Good nutrition = better performance

Het is dus erg belangrijk om een voedzame maaltijd na én voor het sporten te eten, ook als je meedoet aan een obstacle run! Zorg er voor dat je uiterlijk 2 à 3 uur voor het sporten een maaltijd eet, zodat je er geen last van krijgt. Na het sporten is het verstandig om binnen 30 minuten ná het sporten een maaltijd te eten.

 

A good meal consists of proteins, carbohydrates, and healthy fats. Especially the proteins are very important for the recovery of your body! If you still feel hungry just before you exercise, grab a small snack. This prevents you from experiencing discomfort!

 

Your first Strong Viking
Is it your first time participating in a Strong Viking Obstacle Run? Then it can be quite overwhelming! We recommend checking out the article with useful tips,where we tell you everything you need to take into account. 

 

Looking for a new challenge?
Are you hitting the gym hard and looking for a mega sporty challenge? Or do you need motivation to start working out? Then sign up today for the Strong Viking Obstacle RunWill you go for the 7km, 13km, 19km, or perhaps even a marathon with obstacles? Click on the button below!

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