Hiking trips are fantastic ways to spend your holidays. Not only will you be soaking up the fresh air and beautiful surroundings, according to research, you will be boosting your immune system, improving your mental health and cardiovascular fitness.
Here are some simple nutrition tips for your outdoor adventure.
Plan ahead
Like any trip, it’s important to do plenty of preparation. Visit some outdoor stores and talk to experienced hikers to find out what meal options you have. Non-perishable foods such as dehydrated products, freeze dried and sealed ready to eat products are available online and in outdoor stores. There is plenty of variety available to choose from. These products are ideal when hiking on long treks, whereas fresh food may be appropriate for shorter walks and day trails.
Fueling up
Prior to going on an endurance hike, it is important to boost your muscle stores of glycogen (carbohydrate). This strategy is called ‘Carbohydrate loading’ and is used by endurance athletes such as long distance runners/swimmers, cyclists and triathletes, to maximize their muscle glycogen stores prior to an event. It typically involves 3-4 days of consuming a high carbohydrate diet. Carbohydrates with a low glycaemic index (GI) are digested and absorbed into the blood stream more slowly, providing a sustained release of glucose, which is ideal for endurance activities. These foods are best consumed as a pre- hike meal, or at a lunch stop. Some good pre-hike foods include oats, certain mixed grain breads, yoghurt, pasta, milk and fruit such as bananas and oranges. Some good low GI sack ideas can be found at http://www.gisymbol.com/category/recipe/snacks.
The popular low carbohydrate high fat (LCHF) diet has also been advocated by some scientists and athletes. The theory is that by eating a low-carb, high-fat (LCHF) diet you force your body to adapt to burn fat more efficiently. Burning more fat during exercise will in theory enable your glycogen stores to be maintained for longer. This theory is still being researched and needs more scientific testing in athletes and the general population.
It is also important to keep topping up your muscle glycogen stores whilst hiking. Pack enough energy dense, carbohydrate rich foods in your day pack to provide the fuel needed to replenish stores. Foods with a higher glycaemic index will give you readily available carbohydrate, and are good to have on hand between main meals. Some examples include Sports drinks/ sports gels, jelly beans, watermelon and wholemeal or white bread.
Hydration
Adequate hydration is important for both your physical and mental health. Dehydration can lead to fatigue, headache and muscle cramps. A good way to measure your fluid losses is to weigh yourself before and after an activity. The amount of weight you lose is equivalent to fluid losses (1kg = 1L fluid). It is best to keep fluid losses to less than 1 kg.
For short hikes, water is an adequate replacement fluid. For more endurance hikes over a few days, specially formulated electrolyte-containing fluids help ensure the fluid is absorbed and retained more efficiently by the body. Electrolyte containing fluids generally contain 4-10% carbohydrate, along with some sodium which enables effective absorption. These fluids come in both a liquid and powder form which can be easily carried in your backpack.
Repair and recovery
Once you’ve finished a day of hiking, appropriate refueling and rehydrating is important particularly for muscle repair and to boost your immune system. Whilst you may be ready to lie down and relax after a grueling hike, remember that it is in the first 60-90 minutes after exercise that your body is most effective at replenishing carbohydrate and promoting muscle repair. Your recovery food needs to be high in carbohydrate to replenish glycogen stores and contain lean protein, to help with muscle repair. Fluids and electrolytes also need to be part of your recovery. Good recovery food choices include bread rolls with a lean meat filling, pasta bolognaise, milk / dairy foods; tuna and wholegrain crackers) with a banana; bowl of cereal with fruit, nuts and yoghurt.
As you venture into the wilderness, you can rest assured that it will make you feel happier and healthier which is just what you need this holiday season!
References:
. www.ausport.gov.au
2. www.sportsdietitian.com.au
3. http://www.gisymbol.com/category/recipe/snacks
4. Sterm et al: Physical exercise through mountain hiking in high-risk suicide patients. A randomized
crossover trial. Acta Psychiatr Scand. 2012 Dec;126(6):467-75.
5. Volek et al: Rethinking fat as a fuel for endurance exercise. European Journal of Sport Science, 2015 Vol. 15, No. 1: 13-20
