Spartan FOD Update

Spartan Race is proud to be a portion of your email diet. We’ve cooked up the Spartan Food of the Day emails for over a year, trying to highlight healthy raw foods, and giving you suggested ways to combine and prepare them.

Survey results are in, and we were glad to see that you echoed many of our own recent thoughts on elevating our nutritional and culinary game. We are bringing even more to the table.

Starting Sunday we will initiate a new weekly FOD format, delivering you even more content per serving. We will feature a specific Food of the Week, that you can stock up on during your weekly hunting and gathering sessions. This will help with Sunday night food preparations and planning.

In one place we’ll give you even more intel on the foods that you should select when working your way through the grocery store. We’ll even give you Sprint, Super, and Beast level recipes for when you get home, and for later in the week.

Our goal is to make you succeed at our races. Nutrition is a huge factor towards getting you to the finish line. During the week use this email as a reference point for daily food choices. You need to be ready for race day, and nutrition is a huge factor in race success.

Your workout is the product of the foods you eat. Your race is the product of our both your workouts and your nutrition. Up your game by upping the quality of the foods you consume. You have to work on your nutritional habits, just like your your training habits.

We’re here to help. Sign up for the FOD if you haven’t already. And sign up for the Spartan WOD (Workout of the Day), too, to best execute on those calories.

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When asked what the top foods to have, CEO Joe Desena quickly throws out Kale as a top priority.  There is so much goodness packed into a this simple green.  Kale is Spartan in that, with so much less you can get so much more sometimes.  

Top 3 Reasons to Eat Kale

1.  Pumped up with Iron

All truth told, per calorie, kale has more iron packed into it than beef.

2.  More Calcium than Milk

If you break down Kale and compare it to milk, you find Kale is more densely packed with calcium per calorie as well.  Kale is a hardy vegetable that can keep you moving.

3.  Anti-inflammatory Properities

It has anti-inflammatory properties, as kale possess omega-3 fatty acids, which have been known to help with arthritis, asthma, and autoimmune disorders.




Cashews are ripe with proanthocyanidins, a class of flavanols that actually starve tumors and stop cancer cells from dividing. Studies have also shown that cashews can reduce your colon cancer risk. Their high copper content also endows the seed with the power to eliminate free radicals and they are also good sources of phytochemicals and antioxidants that protect us from heart disease and cancer.

People who eat nuts twice a week are much less likely to gain weight than those who rarely eat nuts. Cashew nuts are indeed relatively high in fat, but it is considered “good fat.” This is attributable to the ideal fat ratio in the nut, 1:2:1 for saturated, monounsaturated, and polyunsaturated, respectively, which is recommended by scientists for tip-top health. Cashew nuts contain less fat than most other popular nuts, including peanuts, pecans, almonds and walnuts. They are dense in energy and high in dietary fiber, making them a very valuable snack for managing weight gain.



Rice is great if you’re really hungry and want to eat two thousand of something.

– Mitch Hedberg

Wild rice is a truly American cuisine.  A nutritious seed of a water grass plant that can only be harvested once a year, this has been a staple of the athlete’s cuisine beginning with the Native Americans.

Wild rice contains twice as much protein as brown rice. It is very rich in antioxidants, containing up to 30 times more than white rice!

Empty calories are a waste, get the most health for your buck by eating wild rice.  When you are pushing yourself to extremes, you will want every last bit of nutrients in your food.  You’ll need it.

wild rice nutrition data

Sources: USDA, Wikipedia, Google


Wild rice is an excellent source of protein.


Earn Your Body



Asparagus:  Spartan Food of the Day

One cup of asparagus has almost 5 grams of dietary fiber, something important in digestion health.

In terms of preparation, roasting asparagus not only tastes great, but helps preserve the B vitamins found inside this vegetable.




Interestingly, the term coconut can refer to the entire coconut palm, the seed, or the fruit, which, botanically, is a drupe, not a nut. The effect of coconut on your thyroid is shocking. It can boost thyroid function by to 20%. Having an efficient thyroid is essential for our bodies to carry out several functions including boosting our metabolism and energy production. Watch out for the saturated fat, however.  Definitely enjoy in moderation.  



Keeping balanced levels of blood sugar is important for both health and energy. Blood sugar may spike after meals, especially if you eat high-starchy foods or sweets. This can lead to ‘slumps’ in your day where you feel tired and out of energy. By balancing your blood sugar, you not only lower your risk for type 2 diabetes, but you also ensure steady, constant energy throughout your day.

How does the Chia Seed help with this? Both the gelling action of the seed, and it’s unique combination of soluble and insoluble fiber combine to slow down your body’s conversion of starches into sugars. If you eat chia with a meal, it will help you turn your food into constant, steady energy rather than a series of ups and downs that wear you out.




One of the benefits of spinach is that this green is readily available, nearly all over the world. Wherever you end up in life, you can most always count on spinach as a solid green to have in your diet.

Spinach is high in Vitamin K, specifically in the form of Phylloquinone, which is important for proper blood clotting.





If you thought that high concentrations of Vitamin C can only be found in oranges, and other citrus fruits, you thought wrong.  Check out this garden plant, Brassica oleracea, that is also a superb source of potassium.  So maybe skip the oranges and bananas post workout, and roast, boil, steam, or just eat raw, some of this rather nutritionally dense plant.

A cup of boiled cauliflower delivers about 3.35 g of dietary fiber, which helps clean your digestive system and gets rid of unnecessary substances. Additionally, a substance called glucoraphin present in cauliflower appears to have a protective effect on your stomach lining.


Sources: USDA, Wikipedia




Eggplant (Solanum melongena) doesn’t pack a lot of caloric punch for its size. This species of nightshade is perfect for those looking forward to eating something meaty, without the excess calories. Lots of empty space in this vegetable – don’t pack it on long training expeditions.

Eggplant can provide many health benefits, including being important in the treatment and prevention of cancer. Eggplant has been found to be especially useful in the treatment of colon cancer due to the high amount of fiber found within eggplant. Fiber is important in the treatment of colon cancer because it is a relatively porous nutrient, and because of this, as it moves through the digestive tract, it has the tendency to absorb toxins and chemicals that can lead to the development of colon cancer. For best results, individuals who are interested in reducing their risk for the development of color cancer should be sure to include the skin of the eggplant during consumption. Research has found that the skin of eggplant may contain more fiber that the actual eggplant itself.

Want to cook with eggplant.  Check out this recipe of the day from Spartan Race.



source: USDA, Wikipedia, Google



Sign up for the Spartan WOD