the following 5 questions have been answered to you by TfG’s ceo Zinan. Zinan currently holds the most number of Spartan medals (by a maldivian) through various competitive runs he had participated in. 18 races, in 09 countries, equalling 20 medals.

Q. i run lots. does that mean i can eat loads of unhealthy food?

if you want to improve your performance be it timing or running more frequently proper eating habits will take you where you really want. few things like a minimum 03 meals per day, proper hydration and sleeping is the way forward to become a better runner.

what really is the best food to eat before a run?

this is dependent from person to person, some of the elites i know stick to oats but for me plain bread (no butter, jam or peanut butter) works the best, i would only suggest to go with a good carbohydrate meal which does not make you feel heavy and personally i would not take any protein before a race.

how much should i drink during the run?

during a run i would suggest to start hydrating after the 5th km or to be sharp on the scientific mark before 60 minutes in to the run. after the 5th km i would suggest you to grab a drink (water or electrolytes) from all the water station and SIP it. do not GULP water on large volumes.

will caffeine enhance my performance?

NO, i have raced with and without coffee. there was a time i had an espresso with my pre race meal. but so far one of the best race i ran is a Spartan Ultra i ran
after quitting coffee (caffein) completely. coffee is a stimulant it doesn’t maintain your energy levels high for a prolong time.

what are the best recovery foods?

i believe racing is a lifestyle, i would go more on to whole food for recovery as well not supplementation. to start of milk or yogurt as easy digestible proteins and going to protein meals on your meal timings. i do believe recovery comes with good food and movement hence day after race day should be a day you walk, stretch and eat good nutritious proteins.