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 a workout (and after!) or obstacle run? In this article, we’ll explain it to you in detail. Read all about the best pre-race foods for obstacle runners and more!

 

Table of Contents

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!

Een man die zijn kracht gebruikt tijdens een obstakel van Strong Viking. Eten voor het sporten is belangrijk voor extra energie tijdens een obstacle run.
Strong Viking deelneemster die aan ringen hangt. Eten voor het sporten eten obstacle run voeding is belangrijk voor extra energie

What to eat before a workout or obstacle run?

Generally, meals and snacks that contain a combination of carbohydrates, proteins, and healthy fats are ideal for energy, muscle recovery, and performance!

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’. 😉 Let’s have a look at the best pre-race foods for obstacle runners.

Carbohydrates, protein, healthy fats

Not sure what to eat before a workout? Below is a list of foods you could eat before exercising. And hey, don’t forget to drink enough water!

Carbohydrates

  • Oatmeal, whole grain bread, whole grain pasta
  • Bananas, apples, berries
  • Sweet potatoes, carrots, beets

Proteins

  • Chicken, turkey, salmon, tuna
  • Beans, lentils, tofu, tempeh
  • Cottage cheese, quark, eggs

Healthy fats

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

Supplements

Noticing that you are still missing nutrients? Then you might consider supplements for athletes. This way, you can still get all the nutrients you need to perform better.

 

How long before working out should you eat?

If you eat a large plate of spaghetti with salmon and cream cheese right before working out, you’re guaranteed to experience discomfort during your training! That’s why it’s important to avoid having a large meal 2 to 3 hours before exercising. If you still experience discomfort, try eating a different or smaller meal before working out. It could be that your body has difficulty processing both the meal and the exercise simultaneously.

 

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 did you complete the Strong Viking Obstacle Run? Great job! And no matter how much you deserve that beer at the finish line (cheers!), it’s also important to get the right nutrients. You know what to eat before a workout, but what should you eat after? Make sure to eat a nutritious meal or snack within 30 minutes after exercising to help your body recover. A good meal might be a salad filled with chicken, sweet potatoes, cottage cheese, and avocado. It’s also important to drink plenty of water to replenish any fluid loss during exercise!

Good nutrition = better performance

Now you know what to eat before a workout! It is very important to eat a nutritious meal both before and after exercising, even if you’re participating in an obstacle run! Make sure to eat a meal at least 2 to 3 hours before exercising to avoid any discomfort. After exercising, it’s advisable to eat a meal within 30 minutes post-workout.

 

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!

9 Obstacle Run Tips for (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

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