You wouldn’t drive to the start line on an empty tank, so why race on one? OCR is a full-body, stop-start grind that hammers your legs, lungs and grip all at once, and what you eat before and during makes a real difference to how strong you feel when the walls just keep coming. Run low on fuel and it’s not just your pace that drops, your focus and grip go with it, right when you need them most on the rig. Here’s the no-fuss version.
Before the race (2–3 hours out):
- Go for easy carbs with a bit of protein – porridge, toast and eggs, or a banana with peanut butter. It tops up your energy stores without sitting heavy in your stomach.
- Keep it familiar. Race morning is not the time to test a brand-new breakfast and find out it doesn’t agree with you.
- Top up with water early so you’re not arriving on the start line already thirsty – but don’t overdo it right before the gun.
During (for longer courses):
- For anything much over an hour, take on some quick carbs – a gel, some chews, or a few jelly sweets stashed in a pocket or hydration pack.
- Sip water at the feed stations rather than gulping it all at once, which can leave you sloshing through the next obstacle.
- A pinch of electrolytes helps on hot, sweaty days when you’re losing more through sweat, and can keep late-race cramp at bay.
After you cross the line:
- Aim for a mix of carbs and protein within the hour. A recovery shake, or chicken and rice once you’ve hosed the mud off. It kick-starts recovery and takes the edge off tomorrow’s stiffness.
One last tip: steer clear of anything greasy, super-fibrous or untested on race day — your stomach will thank you mid-crawl. Get your fuelling right and you’ll spend less time fading and more time grinning your way through the obstacles. Sort the food, sign up, and go and earn that muddy finish-line photo.
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