Low-Fiber Food Ideas for OCR and Endurance Events

Nutrition is critical in performance and recovery during obstacle course races and endurance events. Low-fiber foods, in particular, are an essential piece of the puzzle as they provide quick fuel that doesn’t upset the digestive system. 

These low-fiber food ideas for your next obstacle course race or endurance event are the perfect place to start when packing your race-day bags.

Why are Low-Fiber Foods Important?

Not all macronutrients and food sources are created equal, and understanding where and how to prioritize specific nutrients will positively impact your training and event performance. 

Dietary fiber slows digestion and is usually found in high-volume carbohydrates like fruits and vegetables. If you want to lose weight, focusing on these high-fiber, high-volume foods ensures you feel as satiated as possible while in a calorie deficit.

But when fueling for optimal race performance, we suggest avoiding high-fiber foods that take up too much space in your stomach. This ensures that your body utilizes the foods you give it as quickly as possible and helps you avoid digestive distress. 

Avoiding high-fiber foods doesn’t mean loading your body with junk food. Today, we’re giving some healthy, low-fiber food ideas for OCR and endurance events.

Meal Planning with Low-Fiber Foods

Appropriately timing your meals on race day will ensure you feel full (but not too full) when your race begins. 

Remember that race day is not a time to try new foods or fueling strategies. Use the ideas below during training and find what works best for your body. As you experiment with meals and snacks, use the “higher-” and “highest-density” fruit, vegetable, and grain sections in the chart below for inspiration.

Remember that race day is not a time to try new foods or fueling strategies. Use the ideas below during training and find what works best for your body. As you experiment with meals and snacks, use the “higher-” and “highest-density” fruit, vegetable, and grain sections in the chart below for inspiration.

Low-Fiber Food Ideas to Eat Before Your Race

Eat your pre-workout meal one to two hours before your race begins. Suggestions include: 

• Bagel with peanut butter and a protein shake
• White or sweet potato hash with spinach and a lean protein source
• Burrito bowls with white rice
• Yogurt with fruit and nut butter

Adding carb-dense sources such as white rice, potato, quinoa, and fruit makes an easy addition to any meal with a simple protein and fat source and is easy to prep ahead in bulk for the week.

If you need another quick pick-me-up before your race, focus on light, quick-digesting carbs like rice cakes, fruit, or a carb drink.

Low-Fiber Intra-Race Snack Options for Endurance Athletes

If your OCR or endurance event lasts longer than one hour, intra-race fuel will help replenish energy stores and keep your body moving. Common and recommended sources include:

• Sports Gu, gels, or gummies
• Fruit pouches
• Jam sandwich
• Banana

Hydration During OCR & Endurance Events

Staying hydrated is critical for long training days and events. Hydration status includes both water and electrolyte replacement. When replenishing electrolytes, focus on sodium, potassium, magnesium, and calcium.

Drink LMNT, Redmond Re-lyte, or Ancestral Supplements Minerals are great starting places. You can also try coconut or maple water, both which have naturally occurring electrolytes.

Get our fueling favorites here and calculate your fluid needs with our OCR & Endurance Nutrition Guide.

Recovery Nutrition Strategies

Nutrition is one of the most significant factors in recovery from OCR and Endurance events. Break your post-race plan into two parts: immediately post-race and two to four hours later. 

When your event ends, we recommend consuming a combination of protein and quick-digesting carbs as soon as possible. Some examples include:

• A protein shake and a banana
• A sandwich or rice cakes with jam and reconstituted peanut butter powder
• Cottage cheese and fruit or cereal
• Rice and lean protein of choice

Two to four hours after your race, eat a larger meal. Here’s some inspiration:

• Spaghetti and meatballs with a side of vegetables
• Fish, rice, and veggies
• Chicken, broccolini, and mashed potatoes
• Salmon and lox bagel
• Corn or flour fajitas with veggies and lean beef
  
  

Final Recommendations for OCR and Endurance Nutrition

Utilizing meal timing strategies paired with low-fiber fuel sources will help you optimize training, event day performance, and recovery. Focus on low-fiber carb sources before, during, and after your event to ensure your body utilizes fuel quickly. 

While there may be foods provided at the event, stick with familiar foods that give you the most significant boost of energy replenishment. Food preparation and management can take you to the next level in physical output, get you back to training quickly, and ensure you’re ready for future events!

For more personalized support and food recommendations, work with a 1-on-1 nutrition coach. Your coach will help you develop the strategies needed to feel confident in your fitness, improve performance, and overcome any obstacle thrown your way.

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