The Importance of Proper Nutrition for Rucking Performance

At Ruckliving, we believe that nutrition plays a critical role in rucking performance and recovery. The right nutrition plan can give ruckers the energy they need to complete long distances with weight on their backs while helping them refuel and repair their bodies afterward.

In this article, we'll explore key nutritional strategies to optimize fueling before, during, and after a ruck march.

Pre-Ruck Fueling - Carb Loading for Energy Stores

When preparing for an endurance event like a long ruck march, it’s important to maximize your muscle and liver glycogen stores ahead of time.

Glycogen is the predominant fuel source that powers you through hours of weighted walking. Topping up those energy reserves with some strategic carb-loading in the days leading up to your ruck will give you a valuable supply to tap into.

Aim to increase your daily carb intake to around 60-70% of total calories in the 48-72 hours pre-ruck. Good carb sources include whole grains like brown rice, oats, quinoa and whole-wheat pasta, as well as starchy vegetables, fruits and beans.

Spread those carb-rich foods throughout each day, while keeping your fat and protein intake moderate. This will prime your body to stockpile as much glycogen as possible in both fast-twitch and slow-twitch muscle fibers.

Staying Hydrated is Non-Negligible

While muscle glycogen offers a key fuel source, you also need to stay well-hydrated before and during your ruck march.

Dehydration is an ever-present danger during long efforts with weight on your back. It can sap both physical and cognitive performance.

Make sure to sip water consistently through the day leading up to your ruck, while also monitoring urine color to assess hydration levels. Clear or light yellow urine means you’re well hydrated, while dark yellow or amber color indicates underhydration.

Once you set out on your ruck, plan to consume 16-32 oz of water per hour, adjusting for sweat rate and weather conditions. Hydration packs and water bottles make it easier to frequently sip liquids on the move.

Electrolytes - Don’t Forget These Crucial Minerals

While water may be the foundation of good hydration, electrolytes also play an indispensable role.

Electrolytes like sodium, potassium, magnesium, and calcium are essential minerals that support nerve transmission, muscle contraction, hydration, and pH balance within cells.

When you sweat heavily over hours of rucking, significant electrolyte losses can occur. This leads to dehydration and muscle cramping.

Consume a carbohydrate-electrolyte beverage before and during your march to help mitigate this issue. Look for a formula with all four key electrolytes. Organic coconut water also offers a great natural source.

Likewise, choose some salty pre-ruck foods like pickles, olives, potato chips, and salted nuts. This helps prompt greater water retention and primes your body with extra electrolytes.

Fueling During Your Ruck March

Once you embark on those long miles with weight on your back, staying energized is critical to maintaining strength, speed and mental resolve.

After two hours of activity, liver glycogen gets depleted. This book leaves you feeling fatigued, along with diminished muscle power.

Consuming carbs during your march provides an external fuel source to replace vanishing energy stores. This wards off glycogen depletion for longer.

Look to take in 30-60 grams of carbs per hour from easily digestible sources like energy gels, chews, bars, and beverages. Combining different carb formats helps provide sustained energy release.

Prioritize Blood Flow to Working Muscles

When you’re several hours into a demanding ruck march, blood circulation to active muscles starts to decline.

This impairs oxygen and nutrient delivery to those working legs and back muscles. Performance drops while localized fatigue and strain sets in quicker.

Consuming nitrate-rich foods before and during your ruck march can help counteract this effect. Dietary nitrates boost nitric oxide levels in your body, leading to vasodilation (expansion of blood vessels).

This effect enhances blood flow to working muscles, delivering more oxygen and nutrients when they need it most. Some great nitrate sources include beetroot juice, arugula, spinach, and Swiss chard.

Post-Ruck Recovery Nutrition

Finishing a multi-hour ruck march leaves your body with depleted fuel stores, muscle damage, and inflammation.

Targeted nutrition in the hours afterward is vital to replenishing energy, stimulating muscle repair, and controlling inflammation.

This speeds overall recovery so you return to full strength sooner before your next training march.

Refuel Muscle Glycogen ASAP After Exercise

The half-hour immediately after your ruck march offers a prime window for glycogen resynthesis.

Insulin sensitivity in muscles significantly rises post-exercise, allowing your body to most rapidly uptake carbs and store them as glycogen.

Take advantage by consuming a recovery drink or snack with both fast and slow-digesting carbs. The simple carbs offer immediate muscle fuel and spike insulin, while complex carbs deliver sustained energy to maximize glycogen reloading.

Some good options include chocolate milk, Greek yogurt with berries and honey, smoothies with whey protein, bananas, and oats, or rice cakes with nut butter and jam.

Repair Muscle Damage With Protein

In addition to depleted glycogen, muscle damage from hours of loaded marching creates the need for muscle repair and rebuilding.

Consuming quality protein after your rucks stimulates muscle protein synthesis (MPS) to patch up damaged fibers.

Look to take in 20-40 grams of protein in the first two hours post-ruck, either from whole food sources like Greek yogurt, eggs, cottage cheese, and chicken or a fast-absorbing protein supplement.

This dose maximizes MPS for swifter muscle recovery before your next challenging march. Spreading out smaller protein doses over the following 24 hours also continues to support muscular rebuilding.

Control Inflammation With Anti-Inflammatory Foods

The intense exertion and muscle breakdown from rucking hike inflammatory responses in the hours afterward.

While some inflammation assists muscle repair, excessive or prolonged inflammation causes swelling, soreness and delayed recovery.

Consuming anti-inflammatory foods helps counter this impact. Some great options include tart cherry juice, pineapple, leafy greens, garlic, and ginger. Their antioxidant and anti-inflammatory compounds accelerate healing.

Summary

Fueling properly before, during, and in recovery from long ruck marches provides the energy and nutrients needed to perform your best while enabling quicker restoration between training sessions.

Following the pre-ruck loading, mid-march fueling, and post-exercise recovery nutrition tips covered here will take your rucking endurance and consistency to new levels.