When rucking long distances, your body burns through calories at an accelerated rate, especially when carrying a weighted rucksack. Keeping your energy levels high is essential for maintaining endurance, preventing fatigue, and fueling your muscles. The right energy snacks can make all the difference, providing the fuel you need to stay strong from start to finish. In this article, we’ll explore the best energy snacks for ruckers and how to incorporate them into your ruck nutrition strategy.
Why Energy Snacks are Important for Ruckers
Ruckers burn more calories than typical endurance athletes due to the additional weight of the rucksack. Your body needs a steady supply of fuel—primarily carbohydrates and some protein—to keep your muscles working efficiently and to prevent energy crashes. Snacking during a ruck provides a quick source of energy to maintain blood sugar levels, avoid fatigue, and support muscle function over long distances.
The Best Types of Energy Snacks for Ruckers
The best energy snacks for ruckers are portable, easy to digest, and provide a balance of carbohydrates, protein, and fats. Here are some of the top snack options to keep you fueled during a long ruck:
1. Energy Gels and Chews
Energy gels and chews are popular among endurance athletes for their convenience and quick energy boost. These snacks are rich in simple carbohydrates, which your body can easily break down and use for immediate energy. Look for gels or chews that also contain electrolytes to help maintain hydration and prevent cramps.
2. Dried Fruit
Dried fruit is a portable and natural source of carbohydrates, making it an excellent snack for ruckers. Options like raisins, apricots, and banana chips provide quick energy from natural sugars, along with essential vitamins and minerals. Dried fruit is easy to carry and doesn’t require refrigeration, making it ideal for long-distance rucking.
3. Trail Mix
Trail mix is a classic endurance snack, offering a blend of carbohydrates, healthy fats, and protein. A good trail mix includes a combination of nuts, seeds, dried fruit, and even dark chocolate for a well-rounded snack that provides both quick and sustained energy. The protein from the nuts helps support muscle recovery, while the carbs from the dried fruit provide an energy boost.
4. Energy Bars
Energy bars are another convenient option for ruckers. Look for bars that offer a balance of carbs and protein, such as those made from oats, nuts, and dried fruit. Some energy bars are specifically designed for endurance athletes, containing a mix of carbohydrates and electrolytes to help keep you fueled and hydrated during long rucks. Avoid bars that are overly high in fiber, as they may cause digestive discomfort during prolonged physical activity.
5. Nut Butter Packets
Single-serving packets of peanut butter, almond butter, or other nut butters are a great snack for ruckers. Nut butters are rich in healthy fats and protein, providing sustained energy and keeping you feeling fuller for longer. Spread the nut butter on crackers or eat it straight from the packet for a quick energy boost during a break.
6. Bananas
Bananas are a favorite among endurance athletes for good reason. They are rich in potassium, which helps prevent muscle cramps, and provide easily digestible carbohydrates for a quick energy boost. While fresh bananas are not as portable as some other snacks, they’re a great option if you have access to one during rest stops or breaks in your ruck.
7. Pretzels
Pretzels are a salty, carbohydrate-rich snack that can help replenish sodium lost through sweat during a long ruck. The simple carbohydrates in pretzels provide quick energy, while the salt helps maintain electrolyte balance. They’re easy to pack and eat on the go, making them a great addition to your snack rotation.
8. Jerky
For a protein-rich snack, jerky is a great option. It’s portable, shelf-stable, and provides a good source of protein to support muscle recovery during and after a ruck. Look for jerky that is low in sodium and made from lean meats to avoid excess salt intake. Jerky can be paired with a carbohydrate-rich snack, like pretzels or dried fruit, for a well-rounded energy boost.
How Often to Snack During a Ruck
To maintain energy levels throughout a ruck, it’s important to snack at regular intervals. Aim to consume 100-200 calories every hour, depending on your body size and energy needs. Carry a variety of snacks that are easy to eat on the go, and remember to sip water regularly to stay hydrated as well.
Conclusion
Choosing the right energy snacks can make all the difference in your rucking performance. Opt for portable, easy-to-digest snacks like energy gels, dried fruit, trail mix, and energy bars to keep your energy levels up during long-distance rucks. Be sure to snack regularly and combine carbohydrates with protein and electrolytes to support both endurance and muscle function. With the right fueling strategy, you’ll be well-prepared to tackle the challenges of any ruck marathon.
EXERCISE
