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OCR Diets (83 OCR Athletes Surveyed)

We wanted to get some basic information about how OCR athletes are eating. Just like any sport, proper nutrition is key to performance. Someone who trains hard but eats badly will see far less results than the person who trains hard and eats very nutritious foods. We kept the survey simple, so this is just a minor snap-shot, but we hope you find it interesting and informative.

Myself (Joel Hayes) eating Dominos Pizza after a 50K trail race. Totally worth it...even if it is junky nutrition.

Before we begin, we wanted to say a big "Thank You!" to everyone who took the time to fill out the survey. We really appreciate it, and no doubt everyone who reads this will as well.

1: Are you currently on one of these diets/systems of eating?

Honestly, I was expecting to see a lot more variance in responses here. Not that I should, I just expected it from how popular some of these systems of eating are. However, I don't think it's a bad thing at all that most people are eating what they choose. In fact, I think that's very good (as long as they are choosing healthy things). A lot of big name diets don't work for a lot of people. It's far better to find what works for you.

How would you rate the quality of your nutrition on a regular basis? (1 Star is very poor nutrition, 5 Stars is extremely good nutrition)

The good news is that the average here is almost 4 out of 5, which is 80%. If most people are eating quality nutrition 80% of the time, that's solid. That's far and away above the average for a population outside of a sporting activity. Those who scored themselves 1 and 2, thanks for being honest! No doubt they already know what they need to work on to improve their score and eat more healthy foods. Any time you have the chance to substitute nutritional junk for something nutritionally valuable, you'll be helping out your overall health as well as your performance on the obstacle courses.

How much water (not carbonated or in any other form) do you drink on average each day?

I find this bit of data quite interesting. Drinking enough water is one of the easiest things you can do to make sure your body is able to perform at a higher level. Even very small percentages in dehydration (as low as 2%) can reduce your performance capabilities. With that in mind, There are a significant number of athletes who responded who need to be drinking more water each day. For someone who trains regularly, I'd make sure they are getting at least 70 ounces per day. That's low end. Obviously fluid needs will vary based on temperature, humidity, volume of work, etc. but you will feel better and perform better if you stay hydrated regularly. Pure water is the best way to go most of the time.

What's your biggest struggle when it comes to your nutrition?

For this question, I've quoted some of the most common responses below. Likely there are many reading this who will be able to relate. It's a great thing knowing what your biggest struggle is! Don't think of it negatively. Think of it as an obstacle on the course. There is a way to complete the obstacle, you just need to figure it out. Knowing what you need to fix is half the battle, now you just need to implement the work to finish the battle and pass the obstacle.

"Finding the time to actually plan and prepare nutritious meals, which seems next to impossible given a busy work/family/OCR training lifestyle."

"Nights. I never seem to be full after dinner and just want to continuously eat."

"Portion control with sweets"


"Snacking mindlessly and on junky things, and not drinking enough water."

"Getting enough protein"

"Alcohol" or as one person wrote, "I love wine."

All of these are direct quotes from the survey. Many of the other responses were similar, which is why I chose these particular quotes. There were other struggles such as peer pressure from family and friends to eat junk foods, other busy schedule type struggles with preparing or finding healthy food. If I could solve all of these problems for everyone, I'd do it in a heart beat because nutrition is key to performance and to health. It matters.

That being said, I can't fix the issues. We aren't Registered Dieticians at Trio Fitness Training, but we can certainly help with different strategies or ideas that you might not have implemented or tried yet to help you with your biggest struggle. If you have a question or want to see if we have any advice that might help, shoot an email our way: We'd be happy to send a suggestion or strategy your way.

Hopefully you found this helpful and informative! Have a wonderful week, everyone.


3 Training Days Per Week

3 Hybrid Training workouts designed for any fitness level. These workouts will help you develop a broad spectrum of skills that will help you improve your time and move up on the leaderboard at events like Deka Fit/Strong/Mile, Hyrox, & Camp Gladiator Games.

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