Simple Ruck March Nutrition and Hydration | How to Improve Your Ruck and Endurance Fitness Level

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How to improve your Ruck and long-distance (endurance) fitness level through proper nutrition and hydration. Here some simple ways to make sure your are getting in the right amount of hydration, supplementation, and calories (along with the right macro-breakdown) to help you move faster and further. If you have tips or input of your own, just drop in in the comments!
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#ruckmarching #fitness #military

Опубликовано:

15 июл 2021

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Комментарии : 128

@GrittySoldier 10 месяцев назад

🚨 “EMBRACE THE RUCK” 8-week training plan: grittysoldier.com/products/8-week-embrace-the-ruck-fitness-program

@marccowen898 3 года назад

I’d actually like to see your stretch routine if possible! A lot of us overlook stretching and don’t know how to stretch properly.

@GrittySoldier 3 года назад

Added to the list! 👌

@tonygloster Год назад

@@GrittySoldier - I am late to this video ... did you ever do a pre/post ruck stretch routine video?

@lashawnjones7204 5 месяцев назад

@@GrittySoldiero😊 27:25

@lashawnjones7204 5 месяцев назад

@@GrittySoldier😊😊😢

@lashawnjones7204 5 месяцев назад

😅o😅😢

@gymtard 3 года назад

Perfect timing before I knock out a ruck tomorrow in the Ft Hood heat

@sintenal4078 2 года назад

Much appreciation for your tips and advice. You don’t just tell us, you demonstrate and live it.

@gorilarodriguez4316 Год назад

Your content is pure gold!!! ❤❤❤

@ceclay1 2 года назад

Great content! Very thorough and complete with explanations. I’ve learned a lot from this video. Thanks. 😁

@e59_97 3 года назад

another great vid thx

@markhager8321 Год назад

Solid stuff. Thanks

@jasongeiserealmusic 3 года назад

I’ve been in a lot of competitions and the thing that gets 80% of the competitors is nutrition during these week long smoke sessions. GU, cliff bars and pedialite are my absolute staples! Great video

@familiacruzramos9403 3 года назад

For a 12 mile ruck how much pedialyte would you drink? The day before or that entire week?

@jasongeiserealmusic 3 года назад

@@familiacruzramos9403 1 pedialyte about 8-12 hours before and continue to sip on about 2-3 liters of water throughout the day before.

@indianacitizen 3 года назад

I prefer drip drop. Comes as a powder, but I think it tastes a little better than Pedialyte. Works fantastic

@e.a.2393 3 года назад

@@indianacitizen I use the lemon lime pedialyte powder. Works wonders

@Nyet103 2 года назад

Pedialyte Sport is the cats ass. Good shit.

@barrydee2857 Год назад

Love this channel. You’re an excellent presentation of good content, give many options and tells us the WHY to do something or not to. And you do it with no ego or bias towards anyone with economic struggles. Extremely informative. I would perhaps suggest pedialyte as it was instrumental in helping me stay on point when I ran the Chicago marathon last year at age 55. Otherwise amazing content of all your topics. Cheers!

@quinnpickard5899 2 года назад

Hey sir I just want to say thank you for your tips on rucking! I’m preparing for EFMB (my first school) and I’m working on improving my 14 minute time so really I appreciate it. I’m a young soldier and NCOs/ officers such as yourself with your tips help so thank you

@GrittySoldier 2 года назад

Glad to be of help. Keep working hard brother! Good luck with EFMB! Go out and crush it!

@donaldheine6243 2 года назад

Gatorade got me through junle school. Saw a lot of people go down with dehydration and heat exaustion. Drank a bottle at the end of every day, followed by 2 canteens of water. Didn't have to take an IV through the whole course.

@junkymunky2741 3 года назад

Awesome! This is great information! 👍

@GrittySoldier 3 года назад

🤘 👌

@michaelbozyczko469 3 года назад

Love your videos man. Implementing your tips into my own training has helped me a ton. I'd be interested to learn about your recovery methods from rucking, running, and resistance training that can help make the next training session that much more optimal

@GrittySoldier 3 года назад

Got it! 👍

@JiuJitsuNerd 2 года назад

Video is on point! I liked how you turned around because you forgot to scoop up your headphones 😂. For my fellow vegan non-GMO Soldiers - 4D pre-workout, GU for carbs along the way, CLIF Bar (some are vegan), Orgain Vegan Protein, LÄRABAR (all flavors are vegan). 🌱

@mascasa7502 Год назад

Currently preparing for the DanCon Ruck in South Carolina. Thanks for all the tips!

@mattdiglio4524 2 года назад

Lol...thanks for mentioning the stroopwafel. I happen to use the alternative you mentioned. You saved me some $$$. Thank you!

@cowetareserve 2 года назад

Wooooooh; afternoon coffee break with some knowledge! Thanks!

@GrittySoldier 2 года назад

🤘

@1zbossz 3 года назад

A ton of information here. Thank you very much. I'm going to start rucking for the first time soon, let's see how it goes.

@GrittySoldier 3 года назад

You got this! 💪

@mikefrommaryland9652 11 месяцев назад

Awesome video, thx

@GrittySoldier 11 месяцев назад

👊

@williammcginnis9976 Год назад

Thanks! Killer vid.

@GrittySoldier Год назад

🤜 🤛

@trailshready1674 11 месяцев назад

Swedish fish and larabars are a must on my backcountry hunts, definitely going to add pop tarts to my list this season 🤘🏻

@richardcoitino1400 2 года назад

Enjoying your videos. Please clarify, do you have breakfast first followed by your carb powder etc? If so what is your typical breakfast before your workout. Thanks

@jarvidlemmens 6 дней назад

i was always thinking if i was a fool for taking my phone and headphones with me but man am i glad other people do it also i heard a couple people say yea but the weight and the inconvience

@jeffreydrew2189 Год назад

I like what you’re doing! Question, what would you use for food on the go, when there are no stores, carbs, protein, etc.?

@adrianperricone4799 4 месяца назад

I did a 12 mile with 65lbs, and it freakin killed me. I didn't realize how important snacking and hydration was. It was about 43 and windy, so I underestimated how much I was sweating and didn't drink nearly enough water. I also only replaced about 300 cals,😖 lesson learned.. Thank you for the help.

@jasonlaine3403 7 месяцев назад

Great video! Noticed you mention it's 90+ degrees where you are. Any tips for staying safe on a 12 mile in summer heat?

@danflowers8584 Год назад

Dan you need to look into Ucan superstearch. Awesome slow release carb formula. As an ex ultra marathoner it is the king and won’t make your stomach queasy. Always eat about 40 grams of dark chocolate a few hours before a heavy workout or ruck, and eat it everyday regardless. The phenols in it allows your body to constrict or dilate your blood vessels as your body needs for better efficiency. Must be 85% dark chocolate or better. The chocolate also extends your endurance ability on average about 15-20%. Your channel is awesome and you are a heck of a fit soldier. All the best Dan. Ruck on.

@cowetareserve 2 года назад

Stroop Waffles, “Syrup Waffles”, are awesome! As an American from South Africa; it’s cool to see! Although a little blowed that these never crossed my mind; I resorted to Poprarts and granola bars 😂

@therock809 2 года назад

Before a long hike or Ruck run I usually pound water 2 days out of it and Pedialyte stretch and go on a Recovery run the day before. run 1 mile stretch for 20 mins or so and then run another mile at a slow pace don’t kill yourself, and you’ll be straight and then I’d usually eat whatever I want before a big movement Marines favorite i sometimes Do dominos Wendy’s Taco Bell etc, I been meal prepping lately trying to eat cleaner so just rice ground beef and broccoli and avocado mostly leading up to my last 9 mile ruck like a week ago but I had Bdubs my boys just got back from overseas so we went out and I didn’t want to go there and not eat cause of it. Also take creatine it will literally make you perform better since your body holds more water cause of it I stopped taking it for a bit and felt it a little during that ruck. Also I keep bates honey packets on me and I try and take one every 1.5 of a movement I’m in, for a burst of energy gummy bears some sugary shit because your burning a shit ton of calories and you need your sugar levels up while your using a shit ton of your own horsepower…

@danmcdevitt5456 2 года назад

Gritty Soldier always exceeds the standards. I remember my first day in battalion told they had no commo slots so I was put in a weapons platoon as a 11C and given the 60mm mortar baseplate to carry in full Mop level 4 gear. We went on a forced 12mile ruck march I prayed to the gods of death to take me. They just laughed. The stuff you recommend to eat is right on. I was asked night before Ft Lewis swim meet if I wanted to join a thrown together team to rep the battalion because they knew I was a NAUI Divemaster. There is a creatine type liquid has three release instant middle and long term. Chugged that. I took first place four events. We took first place for the meet. Other units gave thier people like six months off to train. I was told years later my name was still holding the record over the pool. Push that nutrition stuff and share your tips like you are. You are sharing great advice to anyone who listens

@therock809 2 года назад

60s is for baby’s especially a baseplate even in full mopp!!!!

@stevenrobert6992 Год назад

Dropkick Murphys blasting!!!

@yankbat8481 Год назад

Hooah. Airborne!

@bryanprince2708 6 месяцев назад

bonus points for the in-car tunes

@bruteLulu 2 года назад

nice

@Jay15523 2 года назад

So many gems in this one. I had to take notes in my phone Lol. Thanks for the effort and time it takes to make these.

@GrittySoldier 2 года назад

Absolutely I’m glad to be of help! 👍

@hectorvilla1723 Год назад

What are your thoughts on nutrition prior/post to a ruck without the supplements. Just with good ol food? Thank you sir.

@masterofthenothing 2 года назад

Thank you so much for the nutrition info. i'll be sure to use it for my marathon ruck soon. if you dont mind my asking, how tall are you? And do you find that it affects your stride length signfiicantly? I'm a 5'9 male so not exactly tall or short, but i cant step it out as some other people can and i just cant figure it out. Thank you again!

@GrittySoldier 2 года назад

I’m 6’ Long strides can be perfected with some practice. It’s more in the hips than anything else. But if you’re a short person, well, work harder 😉

@masterofthenothing 2 года назад

@@GrittySoldier thanks for all the advice man!! I did a 15 mi ruck with 50# dry last night with all the advice from this and your other videos and damn -- i've never moved that fast, with that much weight before. I used your trotting method for a good bit But the only limiting factor (after mile 8 or so) were my arches. They were on fire!!! Is there a solution to this? Why do my arches hurt in the first place?

@richrappa7906 2 года назад

Good stuff sir 👍. How many times per week are you doing this ruck?

@GrittySoldier 2 года назад

I typically ruck once or twice a week, not always long distance though just depends on the schedule and/or training goals at the time.

@robotsforstem1968 5 месяцев назад

Is your lumbar belt above or below the Illiac crest? Are you able to breathe in with your abdomen extending or how are you getting enough air to maintain that pace? I noticed your straps are right on the shoulders, what percentage of the load is on your shoulders vs the belt? Thanks in advance, your tips are great.

@Rohanschariot 21 день назад

What’s your thoughts on a goruck pack for people just rucking for fitness and not for military preparation?

@AFGixxeR88 3 года назад

Does those spy glasses say what model they are on the inside stem? I love how they put forward flags on them and couldn’t find them on google. Great video as usual 🤙🏼.

@GrittySoldier 3 года назад

They are the Bounty’s, but limited edition and I got them a few years ago, I just replace the lenses every now and then... you might have a hard time finding them now...

@MR35_ 2 года назад

I feel the same about my Rocky C5C boots. Nice weight and does it all. Can't get em anymore. Great work sir, thanks for tips again.

@NedWasHere94 2 года назад

I’m gonna be able to buy so many ruck snacks with the money I’m going to save on my ranger pack

@jsh1242 Месяц назад

Do you recommend rocking on mountain hicking trails? When I watch your videos the routes seem way more level . Better question what elevation gain do you recommend?

@InnerPathPilgrim 9 месяцев назад

excellent video! Would you mind sharing the name of the app you're using to track your ruck march? Thank you, Sir.

@GrittySoldier 9 месяцев назад

Thanks. I use the Strava app. 👍

@realshots3968 Год назад

I just did a 38 pound Ruck march to prepare myself for army boot in august. I just did 3 miles with a pace of 20:56 , and a time of 1:02:49. I hydrated and nibbled on a cliff bar along the way. You think if I keep up I’ll be prepared for the ruck marches at boot. Thanks

@robotsforstem1968 5 месяцев назад

It's all in your room....if your calves can handle it try a lighter boot and support the load with your forefoot or midfoot strike vs your heel, it will make dramatic differences in your speed. Also get a watch and pace yourself. You will go much faster if you do something like run 2 minutes, run 1, rinse and repeat, vs trying to maintain one speed the whole way. Keep your straps off your shoulders, you want a space above your shoulder so it's not pounding down your spine (unless you are ripped as the guy who owns this channel). Suspend the load and the load will move much faster. Heel strike, and sloth pain and suffering followed by humiliation and rejection will be your only portion.

@aixpert291 Год назад

Do you put Gatorade powder in your camelback, or a separate Nalgene? When do you drink it? Thanks for the great videos!

@GrittySoldier Год назад

NEVER in the camelbak because it will make it mold.

@mikefinley4367 2 года назад

Not a put down but there is a difference between sugar carbs and long chain carbs. The sugar high and crash just adds to the fatigue of up and down roller coasting and similar to why caffeine pills taken to Ranger school are a no no.

@HumbleDishwasher 3 года назад

Getting ready to purchase your 12 week get selected program. Am I good to take creatine then as well? Do I need to give my body time coming off it before going to a selection?

@GrittySoldier 3 года назад

I would say take it while you’re training, but stop taking it about 2 weeks out, to allow the body to acclimate to not having it while in selection.

@evanbrunelle3466 4 месяца назад

God i love stroopwaffles

@JacobCortez-oc2ps 3 месяца назад

Can I use Pre-work while at RASP or Ranger School?

@ClodiusP Год назад

What's that distance/time measuring app on your phone called?

@chltmdwp 6 месяцев назад

can you drink and eat during rasp ruck?

@HS-mu9tw 6 месяцев назад

Is this for timed military ruck? Like 12 miles 3 hours?

@aixpert291 Год назад

What do you keep in your pack for these training hikes? Is it real gear, or sandbags?

@GrittySoldier Год назад

I use real gear.

@jon79jon 9 месяцев назад

Is all that creaking and squeaking from that molle frame? FYI I am from Australia so we don’t see those pack much down here.

@matthewfisher7108 3 года назад

I'm a bit late to the show, but do you use caffeinated or caffeine free pre-workout for rucks?

@GrittySoldier 3 года назад

Caffeinated

@lpez8133 3 года назад

Hey man, what ruck sack is that? Looks like a solid brand

@GrittySoldier 3 года назад

It’s the Army issued Molle ruck

@2dabnrgr 2 года назад

What do you think about eating some of a First Strike ration instead of buying "gas station" snacks?

@robertthompson5501 3 года назад

Any thoughts on substituting honey 🍯for the NOW Carbo Gain on an equal calorie ratio?

@GrittySoldier 3 года назад

Yeah I don’t see why not, that would work well I’m sure.

@robertthompson5501 3 года назад

@@GrittySoldier Paul Saladino MD references honey as an "ancient" source of calories. Importantly honey may protect the mouth 👄from cavities and plaque. Will try. See you tube. Thanks🏊‍♂️🏋

@jobethramirez3751 2 года назад

Do you recommend this for shorter rucks (4-6 miles) as well?

@GrittySoldier 2 года назад

Yes!

@BreatheChristian 6 месяцев назад

What a beautiful park man exercising in that area must be like being in heaven

@stevenb6063 2 года назад

What about the sugar in everything? I feel that can bring negative aspects to performance.

@GrittySoldier 2 года назад

Nah not that I’ve noticed, if anything it’s a good boost 👍

@kylepatrick253 3 года назад

Gritty soldier I'm trying to complete the 12 mile in under 3 hours and everytime I ruck I got pain in my heels how do I stop this from happening

@jefffefferson8339 2 года назад

Heel pain is a symptom of plantar fasciitis/ You may need to see a podiatrist. to get orthotics. I did. Gritty Soldier mentions some shoe inserts that may work for you.

@freeman_fundamentals Год назад

All around solid video. However the protein absorption limit thing. False. Appreciate some of the other stuff tho:)

@JT-xt2wd 3 года назад

Can you so a video how to ruck faster?

@GrittySoldier 3 года назад

👍

@FedFire8404 2 года назад

What app are you using for the distance?

@GrittySoldier 2 года назад

Strava 👍

@battlecat3609 2 года назад

So, my guess is during Ranger School, an RS doesn't get to have any of the nutrition, just simply water?

@GrittySoldier 2 года назад

2x MREs a day and you can only eat them when they tell you too. You can’t eat OTM.

@totalgamer7173 3 года назад

Hey man what app are you using on Your phone to track you pace

@GrittySoldier 3 года назад

Strava!

@totalgamer7173 3 года назад

@@GrittySoldier thanks man! I’m trying to prepare for Ranger school so I want to get away to log my miles

@loganmcwhorter4043 2 года назад

Was hoping someone already asked this!

@jefffefferson8339 2 года назад

Gritty Soldier, do you ever carry a weight in your hands to simulate carrying a weapon or ammo can? You can pack a piece of PVC pipe with sand to simulate the weight of a weapon. How much does ammo can of 5.56 weigh? 7.62

@richardrodriguez2114 2 года назад

Sledge Hammer to reflect the weight of your specific weapon works.

@IvanA-yb9oy 2 года назад

I always get really bad headaches after a ruck, i am talking migraine bad anything after 6 miles and i get a bad headache how can I prevent this or handle it?

@homeslice4551 2 года назад

Hydration and electrolyte balance bro!

@IvanA-yb9oy 2 года назад

@@homeslice4551 can you explain a bit more if possible?

@robertthompson5501 3 года назад

Bpi CLA + CARNITINE? Still in your stack?

@GrittySoldier 3 года назад

Oh yeah! I was just out lol

@AmericanArtifacts 3 года назад

Brilliant. (Algorithm inciting comment)

@GrittySoldier 3 года назад

My man! 👍

@Richard-lu8ck 3 года назад

So... lot of carbs and I get that. But no protein??? If I don't have something solid on my stomach I'll crash hard AF... (?) Oh, and if you'll put some big Hoodies on your website I'll totally get one.

@GrittySoldier 3 года назад

Protein is good in small doses on the move, but even better at the end of your workout. Carbs=fuel and protein=building blocks. And as far as the hoodies go, we are currently looking at vendors actually (winter is coming 😉).

@connordillon1312 Год назад

Are you allowed to pack snacks in RASP or ranger school?

@neilcollins5930 2 года назад

Listen boyo I’m 61 i live in north wales and I’ve been rucking up and down mountains in winter and summer for years . My training sessions are 10-15 miles with 25 lbs pack. I take 4 litres of water (3 litres in my reservoir) Kendal mint cake and malt loaf . Don’t take chocolate its shit and tastes too good . Now take my advise chuck all that chemical shit in the bin . Vegetarian diet , good sleep and plenty of water . Get out and breathe . Live the hills and mountains God gave you .