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Nutrition Plan - Obstacle Course Racing - Shaun Provost

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Shaun Provost obstacle course racing

Obstacle Course Racer - Shaun Provost - shares how a supplemental game plan became vital to winning.

Do you have a health condition or allergy (ex: gluten intolerance) that requires you to have a special nutrition plan?
I follow a pretty specific nutrition plan now (I didn’t always!) that makes me feel, perform, and recover a lot better.  I am gluten-free and I have a strict limit on my dairy intake.  I’m still going through a lot of trial and error, but eating leafy greens is important to me as well.  I use a number of FTM daily supplements, including the SportMulti and Hammer Nutrition Endurance Amino.

Do you follow a specific diet (ex: vegetarian, paleolithic etc…). If so, describe it and explain how is it benefiting you?
In the past, I have followed strict diets for 6+ months, such as paleo, vegetarian, vegan etc – but I honestly found it to be to restricting for my lifestyle at the time.  I recently developed an allergy to gluten, so my main focus right now is finding the nutritional balance in a celiac diet.  I have seen some great benefits and gains from becoming gluten-free though, and I’m loving it!

Do you supplement daily with nutrients like vitamins, minerals, omega fatty acids, amino acids etc…?
Absolutely!  I don’t know where I would be without my FTM supplements. I take a multi-vitamin, omega fatty acids, and amino acids daily.  Depending on my workouts, I vary how many supplements I take, whether I include protein or carb supplements, but there’s always some FTM love in my diet.

What’s your pre-workout/competition nutrition and hydration plan? Be specific about the foods, hydration (water, electrolyte, other liquids), and sports supplements/fuels you use?
I have been getting a lot stricter about my diet before workouts and competition. For my morning workouts, I do a lot of fasted cardio; almost all my races are early in the morning, and I don’t always eat beforehand. Getting my body used to functioning without readily-available fuel has been extremely important in my performance and training gains.  When I do have the chance to eat before a workout, I will fuel with water, amino acids, electrolytes, and an egg. Yum!

What’s your during workout/competition nutrition and hydration plan? Be specific about the foods, hydration (water, electrolyte, other liquids), and sports supplements/fuels you use?
I’ll be the first to admit that I don’t always properly fuel my body during my races.  I know I should – but talking my body into doing much of anything other than running during a race is pretty difficult!  My staples are Hammer Gels (chocolate), Gu Energy Chews (watermelon!), Clif Shot electrolytes (Cran Razz), and a whole bunch of salt and water.  My performance definitely depends on how well I prepared beforehand, and how well I can keep my body fueled.

What’s your post-workout/competition nutrition and hydration plan? Be specific about the foods, hydration (water, electrolyte, other liquids), and sports supplements/fuels you use?
Post-workout and competition I usually wait anywhere from 30-45 minutes before ingesting anything other than water (and I try to limit that to about 12 fl oz).  This is very specific to the types of events that I compete in – and I try to mimic that during my training.  Prepping my body to function and recover with minimal supplements is hard, but with training it gets easier.  After the wait time has passed, I fuel with a protein shake and amino acids.  I usually drink another 16-24oz of water after that, and begin to recover.

Do you compete in different types of events (ex: different distances or formats)? If so, is your nutrition/hydration plan different for each event?
I compete in a bunch of different events, ranging from 5k/10k road races, to trail marathons and obstacle course races.  The OCRs vary in length from 4 to 28 miles and can be extremely challenging both mentally and physically.  My nutrition and hydration plans differ greatly between events, depending on any injuries, weaknesses, length/difficulty of the courses, and the amount of travel.  FTM has been great at giving me advice for protein, aminos, and other supplements that can help my body fight the fatigue and stay healthy throughout my career.

Any other nutrition/hydration secrets you’d like to share?
I never really thought it would make a big difference – but staying hydrated is really important!  With a pretty busy lifestyle between work and training, it’s easy to get caught up in the day and completely forget about your body, but focus, determination, and hard work pay off – so stay hydrated!


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