FUEL FOR THE JOURNEY
on your next hiking excursion
In the build-up to any major activity, sports scientists recommend giving your body the right nutrients beforehand so your body can reach its full potential. Although most people do not have direct access to a sports scientist for a curated diet, the next best thing you can do for yourself is follow the same general principles that elite athletes use in their fueling process. By keeping the strategy simple, it’s easy to stick to and easy to adapt as challenges come.
It can be very easy to get caught up counting calories and nutrients, and then become discouraged when you get off track. Instead, focus on a basic number of total calories per hour. Generally, a target consumption of 100-200 calories per hour of exercise is great. Here is an estimate of consumables to reach that goal:
0.5-1.0 L of sports drink
0.5 - 1 energy bar
1-2 energy gel packets
Remember that refueling is key
The most important time to for fueling is immediately (30-60 minutes) after exercise. Your body will need that food to recover from the exercise it was put through, and to build up the extra strength it is working towards. Your post- exercise fuel should include the following three components:
Carbohydrates - 200-400 calories - sports drink, energy bar, etc Protein - 15 grams - PB&J sandwich, yogurt cup, chocolate milk etc Fluids - 1-1.5 L - water with electrolytes or sports drink
Think smaller, more frequent intakes
This last tip may sound counter intuitive, but from our research, this strategy will provide the most bang for your buck. Not only for the results you will see after the fact, but also along the way, this outlook will make your activities easier for you to overcome.
Moose Voyage’s Hiking pants fit a cell phone, a few bites of food, and a small pack of fluid and are incredibly comfortable and convenient for hikers. Check one out before your next outdoor activity session!