Rucking Nutrition 101: Stop Eating Like a Damn Shitbag and Fuel for Performance
- chandlerrhunt
- Feb 11
- 3 min read
By: Chandler Hunt
Alright Kyle, put the damn White Monster down, ditch the Zyn, and actually read this shit. If you want to crush a ruck instead of getting smoked by mile four, you need to fuel your body properly. Eating like a damn gremlin before and during a ruck will have you feeling like a sack of crap halfway through, wondering why your legs feel like wet noodles. Let’s break it down so you can actually perform at your best instead of looking like a lost boot at basic training.
Pre-Ruck Nutrition: Stop Starving Yourself and Eat Smart
If you go into a ruck underfed and dehydrated, congrats, you just set yourself up for cramps, dizziness, and getting your ass handed to you. You need carbs, protein, and hydration before you step off. Here’s what that looks like:
✅ Carbs: Eat 1.5-2 hours before your ruck. Oatmeal, bananas, rice, or even a PB&J will do the trick. Carbs are your best friend because they fuel endurance. Low-carb rucking? You might as well duct tape some bricks to your boots because that’s how heavy your legs will feel.
✅ Protein: Keep it light—20-30g max. Scrambled eggs, Greek yogurt, or a protein shake will help prevent muscle breakdown without making you feel like you swallowed a brick.
✅ Hydration: If your piss isn’t light yellow before the ruck, you’re already behind. Aim for 20-24 oz of water with electrolytes before stepping off. Skip the sugar-loaded sports drinks—unless you want to bloat up like a damn water balloon.
During the Ruck: The Right Snacks Make You Less Miserable
At some point in the ruck, you’ll hit that “why the hell am I doing this” phase. Your legs hurt, your back is screaming, and your brain is debating life choices. This is where mid-ruck nutrition comes in.
What to Eat Mid-Ruck:
You want quick-digesting carbs and sodium to keep you moving. These are some battle-tested options:
🍫 Sweets (Yes, Really!): Snickers, Honey Stinger waffles, or even straight-up gummy bears. Your body burns through carbs fast while rucking, and a little sugar hit keeps your energy up. (Relax, keto warriors, a Snickers won’t kill you.)
🥜 Salty Snacks: Trail mix, beef jerky, or even some salted nuts will keep your sodium levels up and prevent cramps. If your hands start tingling or you feel lightheaded, that’s your body screaming for more sodium.
💧 Hydration: Aim for 10-15 oz of water every 30-45 minutes—yes, even if you don’t feel thirsty. If you wait until you feel thirsty, you’re already dehydrated. Toss some electrolyte tabs in your water or drink a Liquid IV packet to stay on top of it.
Hydration: Stop Trying to be a Camel, Drink Water
I don’t care how “tough” you think you are, dehydration will make you feel like a heat casualty waiting to happen. Here’s the golden rule:
💦 Drink BEFORE you’re thirsty.
If your ruck is over 60 minutes, bring at least 1.5 liters of water. Hot as hell outside? Double it. Add electrolytes to prevent cramping and brain fog.
🚨 Signs You’re Screwing Up Hydration:❌ Dark piss – Your kidneys are waving a white flag.❌ Cramping – Your muscles are staging a full-blown rebellion.❌ Headaches/Dizziness – Enjoy your incoming heat stroke.
If you’re constantly failing rucks, one of the easiest fixes is just drinking enough damn water.
Wrap-Up: Eat Like an Athlete, Not a Shitbag
Rucking is hard enough without your body running on fumes. The guys who fuel properly are the ones who finish strong. The guys who don’t? They’re the ones dry-heaving on the side of the trail wondering where they went wrong.
🥞 Pre-Ruck: Carbs, protein, hydration.🍬 Mid-Ruck: Quick carbs, salt, steady water intake.💧 Hydration: Constant sipping, not chugging.
Want to go even deeper on military fitness and endurance training? Check out my coaching programs here.
Want a FREE copy of my book Military Fitness Simplified? Grab it here.
Now go fuel up and stop making dumbass nutrition mistakes. You’ll thank me at mile eight.
What Is Your Favorite Ruck Snack?
Gummies
Trail Mix
Chocolate
Jerky
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