LET’S RUCK

BENEFITS OF RUCKING

  • Strength and Endurance: Carrying weight while walking challenges your muscles, especially your legs, back, and core, improving strength stamina.

  • Cardiovascular Endurance: It elevates your heart rate, enhancing your cardiovascular system without the high impact of running.

  • Calorie Burn: Rucking burns more calories than walking, making it an effective activity for weight management.

  • Bone Density: The added weight stimulates bone growth, which can help promote osteoporosis.

PRE-RUCK NUTRITIONAL FOCUS

Before a ruck your meal should focus on providing sustained energy and proper hydration.

  • Protein: Supports muscle recovery and endurance. Examples: Eggs, Greek yogurt, lean meats, or protein smoothies.

  • Carbohydrates: Primary fuel source for endurance activities. Examples: Oatmeal, whole-grain toast, sweet potatoes, bananas, or rice.

  • Healthy Fats (moderate): Provide long-lasting energy. Examples: Avocado, nuts, or a small amount of nut butter.

  • Hydration: Drink water consistently throughout the day. Include electrolytes if you’re rucking for a long time, especially in hot weather.

SAMPLE PRE-RUCK MEAL 30-60 MINUTES BEFORE

  • A banana with a small spoonful of almond butter

  • A granola bar

  • A handful of trail mix

TIMING

  • 2-3 hours before: Eat a balanced meal with carbs, protein, and a little fat

  • 30-60 minutes before: Opt for a light snack if needed.

SAMPLE PRE-RUCK MEAL 2-3 HOURS BEFORE

  • Grilled chicken or eggs

  • Brown rice or whole grain toast

  • A side of steamed vegetables or a small piece of fruit

WHAT TO AVOID

  • Heavy, greasy foods that might cause discomfort.

  • High-fiber foods right before the ruck, as they could upset your stomach.