4 Types of Endurance Fuel to Bring On Event Day

By mark barroso | August 31, 2017

 

When it comes to preparing for a Tough Mudder event, training and fuel are paramount. But workout fuel is usually classified into pre and post workout grub, an oversimplification that leaves electrolytes forgot and dehydration a risk.

Electrolytes are particles that help your body maintain optimal hydration. That’s why in the weeks leading up to a Tough Mudder it’s important to fuel for, and re-fuel after, a Tough Mudder workout with both water and electrolytes. Sodium is the electrolyte that gets drained the fastest when we sweat, with other electrolytes like potassium, magnesium and calcium following suit. You can get sodium and potassium from salty foods, there are some great electrolyte supplements for when workouts get really long and challenging.

Try these 4 electrolyte supplements to fuel up the right way for your Tough Mudder event.

Gummy Chews

Semi-solid chews or gummy energy squares are a Tough Mudder course favorite for Legionnaires. One of the most popular chewable energy products are Clif Shot Bloks, which are USDA organic small squares packed with electrolytes. Available in 11 flavors, each chewy Blok contains 20mg of potassium, 24 grams of carbohydrates and 12 grams of sugar from organic tapioca syrup, dried cane syrup, and other organic ingredients. For a little caffeine check out the Black Cherry flavor which contains 50mg of caffeine or the Orange and Tropical Punch which has 25mg caffeine because the rest of the flavors are caffeine-free. If you’re feeling particularly dehydrated go for the Margarita with Salt flavor, which packs 150mg per three chews compared to 50mg of the other flavors.

Pack these gummy chews into your short pockets or hydration pack for a pick me up on a Tough Mudder course.

Tablets

Whether it’s a 5 mile, 10 mile, or 24 hour course, you’re bound to get a little sweaty during your Tough Mudder event, which means you’re guaranteed to lose electrolytes. For Mudders who would rather drink than chew their electrolytes, electrolyte tablets that dissolve in water are a great option. GU Hydration Drink Tabs provide a whopping 320mg of sodium, 55mg of potassium, and 3 grams of carbohydrates.

Throughout Tough Mudder training, Mudders should add 1 tablet to water and drink up to replenish electrolytes at the end of a workout. But on event day,  Mudders should pre-dissolve 2 tablets into their hydration pack prior to going out onto the course.  

Powder

Like with the electrolyte tablets, electrolytes in powder form are meant to be dissolved in water, which helps ensure that you’re hydrated both in training and on course. Emergen-C Hydration + packs 160mg of sodium, 400mg of potassium, 7 grams of carbohydrates and a killer 420% of your daily Vitamin C needs. It also has the minerals magnesium, manganese, and phosphorus to help replenish your muscles and bones between Tough Mudder workouts.

Mix electrolyte powder with water and sip it with your go-to event day breakfast to load up on the essential elements you’ll need for conquering the world’s toughest obstacles.

Gels

Legionnaires tearing off the top of an energy gel and gulping it down at the start line is almost as commonplace as mud is on course.  Energy gels are thick liquid that contain a combination of sugar, carbohydrates, electrolytes and sometimes caffeine. While most energy gels don’t have BCAAs, which are crucial for preventing the breakdown of proteins in our muscle, GU Roctane contains 1,220mg of the branched chain amino acids (BCAAs) leucine, isoleucine and valine.  The Roctane gels also contain 125mg of sodium, 55mg potassium, and 480mg ornithine, which is an amino research shows may reduce fatigue.

Keep these energy gels handy during long endurance runs, Tough Mudder interval workouts, and on course.