19 FUEL : POST RACE What should I eat after an obstacle race? Post-race nutrition is very important, and if you’re keen to be running again the following day it’s as important as pre-race nutrition. It’s very easy to celebrate after the race by grabbing the nearest snacks and a beer but that certainly won’t aid muscle recovery. Research has shown the body is most receptive to absorbing nutrients in the immediate 30 minutes after so if you can take on something in that time frame, you’ll put yourself in the best place to maximise recovery. The two key macronutrients you want to get on board are carbohydrates, to replenish muscle and liver glycogen stores, and protein to repair and rebuild muscle tissue. Whilst many think protein is the important one, consuming carbohydrates with your protein actually enhances uptake of amino acids. An optimal ratio of carbs to protein has been shown to be around 3:1; this ratio improves uptake of nutrients and causes an insulin spike which helps replenish glycogen stores more quickly. The VOOM Protein RecoverFudge is a really easy on-the-go option here with 10g of protein to repair muscles and the optimal 3:1 ratio to expedite glycogen replacement. If you don’t have access to RecoverFudge but can get to a local shop then chocolate milk is another good option with protein and carbs as well as calcium to replenish some of the electrolytes lost through sweat. It’s also important to take on fluids post-race as you’ll have likely sweated more than you realise during the race. In addition to just water the trick here really is to ensure you’re taking on electrolytes to speed up the rehydration process and restore the body’s natural electrolyte balance. A full and well-balanced meal within 2–3 hours of the event is also recommended. This helps continue the recovery process and maintain the body which will still be operating at an increased metabolic rate in response to the exercise. The meal should aim to include a balance of high carbs, moderate protein and some fats. Good luck and enjoy the mud! by Beau Smith@VOOM
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