What to eat before a Spartan Race

To date, I have completed well over 30 Spartan Races. That includes 2 Spartan Ultras and 1 Hurricane Heat. I am by no means an expert, however I have done a lot of things wrong, which leaves me an obligation to share with you so you don’t Bonk, or sh*t your shorts! It is pretty simple really, so this post will be relatively short. So here goes. 

1. Hydrate: Check the weather. If it is going to be hot the day of the race, ingest plenty of electrolytes and water a couple days before your race. Not to the point of making yourself sick or waterlogged, but you want adequate hydration to help maintain muscle function, regulate your body temperature, and improve your overall endurance. Water is great for overall hydration, but electrolytes add an additional benefit when racing in warmer weather and replacing lost sodium. 

2. The Day Before: You’ve heard of Carb Loading, this is when you do it. Your dinner the night before your race should contain a good amount of complex carbs, and a decent amount of protein and fat. I know I lean heavy into proteins, but the night before a race, your focus should be on those complex carbs that will release slowly into your body. That meal the night before your race should not be the night you try a new dish from the Indian restaurant down the street. My go to for years has been the same thing. Chipotle Burrito Bowl: Brown rice, black beans, lettuce, grilled chicken, sour cream, cheese and a touch of hot sauce. My body is familiar with this and I know I shouldn’t have any gut issues. Etc. I will usually eat this around 8pm to give myself time to digest and “move” this meal. See #4.

3. The Morning Of: Depending on your start time this could be your meal just before your race, or you could have a few hours before your race. If you are racing early, That meal should be light, not heavy. You’ll probably be a small ball of nerves, so don’t eat anything that will upset your stomach. This is where not sh*tting your shorts comes in. I tend to lean into yogurt with granola and berries (the few times I’ll go to Starbucks). Then a banana about 30 minutes before my start time. All of these things you can generally find at a Starbucks or 7-Eleven. Ease of access is also important to lowering your stress level. 

4. Take a Dump: Even if you think you don’t have too. Just go sit on the pot for a while. Especially the night before your race and when you wake up. There are porta-potties on the course, but, well, you know how that goes…

Take-away: Drink plenty of water a couple of days before your race. Your pre race dinner should consist of complex carbs, protein and fat. Do not eat anything you’ve never eaten before. On race day, allow yourself time to take a poop. Your breakfast should not be heavy, all while continuing to hydrate and adding electrolytes. Ultimately you know your body best, so make sure you follow and abide by your body's rules.