Nutrition for Hard Workouts

I received a question from an athlete asking, “What do you do for nutrition on hard workout days?” Here’s my take on it, based on what’s worked for me and others over the years. Remember, your body’s like a high-performance engine—it’ll run best on clean fuel.

Quality Fuel = Quality Performance

Imagine putting cheap fuel in a race car engine. Feed it Twinkies, chips, and soda, and you’re asking for low performance. A body running on junk food hits limits fast. That said, an occasional cheat is fine.

Not everyone has a personal chef prepping organic meals, so it’s about making smart choices. Next time, swap out those snacks with a salad and lean protein like grilled chicken. Wash it down with a big glass of water or lemon water. That’s the fuel that’ll push you further in a tough workout.

Our Go-To: The Paleo/Mediterranean Diet

At SEALgrinderPT, we stick primarily with a version of the Paleo/Mediterranean diet. It’s not some trendy “new” thing—it’s been around since the 1970s, built on eating the kinds of food humans were meant to eat. Think caveman style: fish, grass-fed meat, eggs, fruits, veggies, nuts, and roots. We avoid grains, refined sugars, and processed foods.

Eating Paleo is simple. Stick to the edges of the grocery store—this is where the fresh stuff lives. Avoid the middle aisles with all the junk and extra preservatives.

Fueling for Long Events

This can be different for each event that you sign up for. First find what works for you during your neighborhood workouts. Ruck 5 miles in your neighborhood and find what works for you in terms of fuel. As you increase the distance

Morning of the Event:

Before a long run or endurance event, I’ll eat a light meal with some carbs, like oatmeal. Simple and effective.

During the Event:

If I’m in the middle of a 12-hour GoRuck Challenge or a long mountain trail, I keep portable fuel on hand. It can be a peanut butter and jelly sandwich. For multi-hour events, I’ll pack trail mix, beef jerky and a protein bar.

Keeping Up with Long-Distance Nutrition

For long endurance, the Paleo diet alone might feel limiting, and that’s okay. Add some complex carbs like sweet potatoes, yams, or a bit of oatmeal the night before. I also throw in some nuts like almonds and walnuts for sustained energy.

Hydration on the Move

Alway remind yourself to stay hydrated whether it is short sprint event or an overnight race through the mountains. Stay ahead of your water and sip often. You should be peeing clear. If it is dark you need to drink right then and catch up. Add some electrolytes and a salt tab as needed.

Bulking Up? Here’s Your Fuel Plan

Want to add muscle for football season? Or, is it hard for you to gain muscle? After practice, recovery is key. On the ride home, drink a big glass of milk with whey protein to kickstart muscle repair. Once you’re home, eat lean meat, a big plate of lean protein (lean beef, chicken, pork) veggies, boiled eggs, and plenty of water. Avoid stopping for fast food—it’ll derail all that hard work.

Where to Go Next

Go to the grocery store and be aware of the choices you make. Shop for lean meats and lots of colorful veggies. Back at home you can cook easy recipes and save yourself a ton of money vs eating out. Boil up a dozen eggs. Cook the burger meat in a frying pan and add veggies. Hit me up if you need some more recipes. Remember, clean fuels burn longer and keep you in the fight. Instead of Doritos and Coke, grab a peanut butter and jelly sandwich and a glass of milk.

About the Author:

Are you looking to achieve big goals? Do you have a big event on the horizon and you want to finish the drill?

Wanting to complete a Spartan race, GORUCK, Tough Mudder or climb a big mountain?

Get individual coaching from former Navy SEAL Coach Brad McLeod. Check out SGPT coaching here:

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