"Conquering the Spartan Beast: My Nutrition, Hydration, Equipment, and Recovery Strategies"

My nutrition, hydration, equipment, and recovery strategies I use to successfully to conquer the Spartan Beast race.

I have been completing Spartan Races since 2018. Every race I get just a little bit better in prep or strength. Last year, I started completing Trifecta weekends. I remember 2 years ago, thinking it was crazy. I could never do it.. but then I did.

Here are some things I learned:

Nutrition is key.

1. Nutrition the night before and nutrition during the race. The night before I eat steak, potatoes, and broccoli. I do not carbo load in the sense of eating pasta. Pasta is glycogen which is a fast fuel and best to be used immediately, not 8 - 11 hours after you have slept, drive to race, warm up and then start racing.

   1. Steak has iron to deliver oxygen to replenish muscles, protein to aid in recovery, vitamin B12 provides energy and recovery, zinc to repair muscles, and creatine to power muscle.

2. Nutrition during the race.

   1. Peanut butter from OffBeat butters because they are small and easy to eat. Peanut butter delivers much needed protein to sustain muscle use and recovery.

   2. Honey from Honey stingers. Honey offers quick glycogen to muscle for quick energy.

   3. Honey Stinger waffers. Great tasing, easy to digest, and small to fit in your smallest back pack. They are made with the highest ingredients.

   4. One protein bar. I don't like having a lot but half way through a beast, I need a bigger bar. I like the nut bars from Honey Stinger or a bar from Clif Bar.

   5. Electrolyte Pack. I like Pure Boost. It doesn't have the most complete electrolytes in it but it includes green extract and B12 which delivers energy and aids in recovery.

   6. Mustard. Mustard is the master to combating muscle cramps. I take 10 with me on the trail. I only need 5 but I hand out 5 to other people. This is great to instantly banish cramps. The issue is there is diminishing returns. Each time you take it during the beast it will be less effective. If you feel a cramp coming on or get one, eat mustard then take a minute and eat a protein bar, butter, or waffer and put electrolyte in your water.

3. Before your big race, play around with various energy chews, protein bars, and food to find out what you can eat before and during the race. You want to find out what combination doesn't upset your stomach. I used to take energy chews but found out they upset my stomach.

Equipment

I have seen people use half gloves or whole gloves. I stopped using gloves altogether. I train my grip significantly. I do single leg deadlifts with 65lb dumbbells along with other grip exercises. Download my free workout routines.

Now I use liquid chalk. This does make a difference for me even though my grip is strong.

1. Sprint - I don't take anything. I complete the Sprint at about 1 hour. I can survive with the water tables. I make sure I drink at every station.

2. Super - I take a runners belt which I can fit peanut butter, mustard and honey in it.

3. Beast - Runners hydration pack without the bladder but a runners plastic bottle.
   

Hydration

For beasts, I wear a runners hydration pack. I don't use the bladder because I don't want the extra weight. I use a hand held plastic bottle I got from the runners waist belt I purchased.

I don't carry anything for Sprint, runners belt for Super, and hydration pack for Beast. The plastic bottle is perfect for me to fill up at each water station and alternate between adding electrolyte powder and regular water. I can't drink water with anything added it for very long which is why I alternate.

Recovery

Last year I rolled out after the beast and between the super and sprint. It was game changer for me. I use the foam roller and roll out my legs, back, and arms. It is great on triceps. I prefer the foam roller versus the massage gun. The roller is so much better with recovery. This year I am going to try drinking a drink with protein and BCAAs after the race to see if it helps.

Ice Bath

The science has proven that ice baths aids in muscle recovery. I have not been able to bring myself to do it. I saw recovery tubs at the last Spartan. If it works for you, please comment so other people can read how it works for you.

Leave a comment if you have other suggestions to get ready for a race.