RUCKING NUTRITION & FUEL
Under three miles you need nothing. Past an hour under load, fuelling is what separates a strong finish from a death march.
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What To Look For
Electrolytes over plain water past 90 minutes
You lose sodium fast under load in heat. Plain water alone can leave you flat and cramping.
30–60 g of carbs per hour on long rucks
Simple, portable and rehearsed. Never trial new fuel on event day.
Protein inside an hour after
Loaded walking is muscular work. Treat recovery like you would after lifting.
FAQ
Should I ruck fasted?
Short easy rucks, fine. Long or heavy rucks go better fuelled.
Is rucking good for fat loss?
It's one of the most sustainable calorie burners because it barely raises recovery cost.
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