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Healthy Pre-Workout for OCR Training

healthy preworkout for obstacle race training

Have you ever taken a conventional pre-workout supplement (think of the well known noxplode, jack3d etc. – anything with a super glossy, rave colour label), which makes you jitter and get a feeling that you are going to freakout at any moment and punch a wall or collapse from a heart attack? If you had that sort of experience, you probably stopped right there looking for something better, and not as harmful in the long run. Luckily, you could, in a matter of minutes, make your own quick solution using only a few products from your pantry.

The perfect healthy pre-workout drink recipe

Dig in deep to find the following items and let’s begin:

Honey – 1-2 tbsp

Advocated by one of our British/Armenian friends during one of the races as a traditional super-drug used in ancient wars by caucasian soldiers, this natural remedy is one of the best quick energy sources. Since honey is 40% fructose it is almost immediately transported to your liver and from there pushed to fuel your body. Since fructose has a minor to none effect on insulin, unlike glucose[1], it would not result in an insulin crash and should convert and burn out steadily.

Furthermore like with any other healthy food source –  try getting local sourced honey. This will allow your body to adapt to your local flora and allergy triggers found within it through bee’s pollen particles. Thus it should improve how your body reacts to those spring allergies and hay fever when you inhale an immense amount of nature’s pollen[2].

Creatine monohydrate – 5g

Probably the most studied and safe performance supplement. It effectively improves the physiological response to resistance exercise, increasing the maximal force production of muscles in both men and women. Creatine is also a good neurotropic[3], which should boost your ability to concentrate and perform well on both physical and mental levels.

Wheatgrass powder – 1 tbsp

An insanely nutrient based superfood carrying multi-complex vitamins, minerals, enzymes and is well known for it’s antioxidant properties. This combination can in a single tablespoon prevent muscle fatigue and energy depletion[4] – it truly does work wonders.

Coconut oil – 2 tbsp

Coconut oil has been fed to racing horses for a long time now to boost their endurance and performance in intense races. Today it has been adopted by not fat-phobic athletes because of its slow release which makes it a great steady energy source. Notably, coconut oil is super rich in medium chain triglycerides (MCTs) oil, which has been shown to improve your mental focus and boost cognitive performance[5] which should help you push further.

A pinch of Himalayan salt

Using this electrolyte and mineral rich complex will improve thermoregulation, increase plasma volume and reduce risk of hyponatremia (sodium levels getting abnormally low, which may cause cramping)[6].

If you have all the suggested material ready, simply combine it all with 500ml of water, green tea or beetroot juice. Blending for finer and smoother texture is recommended. Drink it in the 15-30mins before your workout and it is less likely that you will run out of energy before your training – in fact, you might find yourself giving it more than you would normally.

Note, that this pre-workout recipe is a modified version of the recipe recommended by the long time OCR Champion – Hobie Call. With minor tweaks here and there, based on the latest scientific evidence, you can come up with an even better mix, which will be broken down by your body in a steady fashion in order to keep releasing the energy you need during training.

Have a better pre-workout recipe or specific ingredient, which gives you an edge? Leave your input in the comments below.

And remember, race day is not the time to test this recipe out. To prevent any unexpected stomach problems which could reflect on your performance, you should consume this mix before your training for some time ahead of the race. Find out more about preparing for the race day here.

 

References:

[1] Q&A about fructose:http://www.foodinsight.org/Questions_and_Answers_About_Fructose
[2] Bee pollen as superfood: http://www.mercola.com/article/diet/bee_pollen.htm
[3] How to biohack your mind, boost your iq and improve your memory: http://www.ameerrosic.com/how-to-biohack-your-mind-boost-your-iq-and-improve-your-memory-in-21-days/
[4] The amazing benefits of wheatgrass juice: http://www.healthcentral.com/diet-exercise/c/299905/153584/wheatgrass/
[5] MCT Fats Found In Coconut Oil Boost Brain Function In Only One Dose: http://www.greenmedinfo.com/blog/mct-fats-found-coconut-oil-boost-brain-function-only-one-dose
[6] Natural cramp prevention: http://www.runnersworld.co.za/injury-prevention/prevent-cramping-naturally/

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