When preparing for a mountain hike or a camping trip, it is also necessary to prepare the food and other things to bring with you. But how to eat well and keep the energy for the tour?
First things first, a good preparation is necessary.
Walking, biking, snowshoeing, cross country skiing or canoeing require energy. We must therefore take care to eat before, during and after these activities. Otherwise, fatigue will be felt and the performance will be worse. Thus, for a outdoor day, there should be snacks rich in carbohydrates, they must be taken regularly, about every hour.
Dehydration is another source of fatigue. Similar loss of water to 2% of body weight reduces performance by about 20%. Hikers should therefore drink four or five sips of liquid or drink six to eight ounces every 15 to 20 minutes to compensate the loss of water, especially in hot weather or during exercise period.
Here are some tips that can help preserve active energy:
The day of a hike, the “turtles” carbs (pasta, legumes, etc.) are always preferable to carbohydrates “hare” (fast sugars). To slow assimilation, we should combine starchy foods and vegetables in the same meal.
Do not leave empty your stomach. Otherwise, you will feel very quickly the effects of starvation.
It is not necessary to bring a lot of food with you on your outdoor day, as one meal is enough for all your activities if you took the time to eat before. But remember, water is indispensable. Do not rely on thirst: drink even if we do not feel the need.
The picnic lunch is a key moment to perk up. Fresh or dried fruit and juices are sources of quick energy. Combine them with granola bars, bread, pasta, rice or legumes, which provide a long lasting energy. For an extra, add cheese, peanuts or nuts. These are foods super-concentrated energy, ideal for hiking, snowshoeing and cycling. During the heat wave, but they may be difficult to digest. Avoid: chocolate, candy and other sweets giving a quick energy, but short.
The foods that you can eat with your hands are preferable to others because they prevent us to transport cans or heavy and unnecessary packaging.
For the respect of the environment, bring with you a small garbage bag that we will throw back at home if there is no trash on the way. Put the lunch in a cool area until mealtime. If not possible, use insulated containers. One can also freeze bottles of water or juice, and put them in bag lunches. They keep food cool while serving drinks.