What Austin Azar Ate to Complete 100 Miles of WTM

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What Austin Azar Ate to Complete 100 Miles of WTM

What Austin Azar Ate to Complete 100 Miles of WTM

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  • February 14, 2017

Bonus chapter from: Nutrition for the OCR Athlete (https://payhip.com/b/wLWR)

*These numbers are an estimation of what Austin could recall.

Week leading up to the race

Eggs and oatmeal for breakfast.

Peanut butter toast for a snack. 

Sandwich for lunch.

Dinner was often sweet potatoes or rice, a big salad, and then either chicken or beef.

1 day prior to the race

Whole Foods buffet for lunch where he had pasta, chicken, and salad.

Bolognese pasta and a big salad for dinner.

Let’s assume that Austin’s glycogen stores are full from the meal the night before and the days leading up the race. ~500 grams+. As a well-trained athlete who’s close to 200lbs, he will likely store more glycogen then someone smaller who is new to endurance training. By traditional standards this would last him about 90-120 minutes of the race. Austin had a strategy to start the race out slow. At that pace it probably took him a little longer to utilize the 2000 calories plus of glycogen.

Morning before the race

Breakfast 8am:
Oatmeal, banana, apple, eggs, and BeetElite

Calories: 724 
Carbs: 105 grams
Protein: 31 grams
Fat: 20 grams

4 pack of muffins

Calories: 1412
Carbs: 180 grams 
Protein: 20 grams
Fat: 68 grams

Cliff bar and another banana

Calories: 396
Carbs: 60 grams 
Protein: 21 grams
Fat: 8 grams 

Totals before race start
Calories: 2532
Carbs: 345 grams
Protein: 72 grams
Fat: 96 grams

Given Austin likely had full glycogen stores the day before, with the combination of the carbs he ate the night before and the 345 grams he ate in the morning, some of this would have had to be converted to triglycerides (fat). Not a favorable mechanism before a Spartan sprint, but probably handy before an ultra endurance event.

During the race (12pm start)

Once again, this is an estimation. Remembering exactly what he was putting in is hard to recall when pushing your body to the level he pushed it.

5 energy gels, 12 bite sized cinnamon buns, 4 fit-aid fuel packs, several handfuls of candy (sour soothers, warheads, etc.), 12 pizza bites, 3 Blow Pop lollipops, 2 Gatorades, 2 Coca Colas, 2 Monster Energy drink, cold coffee, 1 coconut water, a giant cookie, 1 Snickers bar.

Calories: 4218 
Carbs: 810
Protein: 69
Fat: 78

Total for 28 hours before he finished:
Calories: 6750
Carbs: 1155 grams
Protein: 141 grams
Fat: 174 grams

This is similar to what I mentioned earlier about the intake of 100 mile ultra endurance runners. As stated, it is considered under eating based on output during the race. However we don’t really know yet what kind of performance someone would have if they increased their intake to match exactly what is going out. Part of me says the digestive system may not be able to handle it in a running event. It may be easier for a road cyclist.

Other info

He didn’t consume caffeine other than some green tea in the week leading up to the race.

On Tuesday through Thursday before the race, He drank more water than he usually does.

He had some GI issues for the first 20-30 miles.


Obviously along with Austin being a phenomenal athlete, a mindset better than most this plan worked for him. This is definitely not the quality of food you would put in a diet for someone who’s trying to lose weight. But for a 24 hour race, the more mother bird can essentially chew your food for you the better. And up to the race, Austin stuck to as close to whole foods as possible.

A couple observations:

Tough Mudder is a low intensity race in comparison to most OCR events which take place within 30 minutes to 3 hours for the elite.

There’s no way to put the same amount of intensity out over the course of 24 hours. Your body will naturally slow down.

Given this, the goal of the race is:

To preserve as much muscle glycogen as possible in the beginning by giving yourself a constant glucose drip.

Staying within a fat burning zone for the majority of the race (Below 65% V02 max) with the exception of some of the obstacles.

However, conserving energy where you can while moving through these obstacles is a good strategy to help preserve the glycogen. There’s no need to blow through the obstacles like the OCR World’s Short Course. For example you are probably better off heel hooking the larger walls and slowly hugging them on the way over instead of muscling your way up and over. The metabolic cost after each 5 miles will add up and deplete more and more glycogen if you are too aggressive.

Having a little bit of body fat going into this race is probably not a bad idea. I’m talking about being in the low teens, mid teens for women. Just heavy enough that it doesn’t cause you a great deal more work to move your body.

Austin consumed approximately a 1155 grams of carbs over the event. By typical standards, that would get him to the 14-hour mark. To interject here, unlike typical events, the recommendation of up to 90 grams of carbs per hour probably doesn’t apply as easily to a 24-hour race. I believe the pace will naturally have to slow enough to reduce the excessive demand.

Austin would have had to consume the equivalent of another 33 gels. Gross! I can’t imagine how he would feel if he consumed close to 2000 grams of carbs over the course of the 24 hours.

Austin said he was having some GI discomfort for the first 20-30 miles of the race. This was probably due to the high fat and simple sugar intake from the muffins before the race.

As you probably noticed, his fiber intake was low once he was in the race. Fiber can definitely contribute to unhappy guts while racing, so nut based bars eaten in excess, for example, is probably not a great idea.

Also, the majority of Austin’s sugars were very easily digested, which means it can be taken up by the body and converted to energy more efficiently.

Don’t expect to follow this eating plan and earn yourself a 100 mile bid. This diet was in conjunction with all the long-extended hours Austin spent training and practicing intaking foods while exercising.

Waiting until the event to consume adequate caffeine for performance benefits was a solid strategy as well.

Recommendations based on the analysis:

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Josh Stryde B.Kin (Hons), CSNN Holistic Nutrition Consultant™, Precision Nutrition Level 1, PTS

Josh has been working and educating in the fitness Industry for over 10 years. He has seen his greatest success by arming his clients with knowledge and allowing them to active role when working towards their goals. Without knowing why you are eating the way you are eating, or why you are following a particular workout routine it becomes difficult to stay consistent.

Spartan Team Canada 2017
Team PVL 2017/2018
20+ OCR podium finishes


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