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| šketka20. 08. 2008 15:06:21 |
Hello, please advise me what kind of nutrition is most suitable before a hike and during it. Sometimes I get a feeling of weakness - I call it that my blood sugar dropped, which feels like I don't have real strength and I feel like I'll just collapse. So what to eat for strength??.
Lp Andreja
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| m_a_r_e20. 08. 2008 15:40:01 |
Quoting: "So what to eat for strength??"
My opinion.
If there's no proper fitness for the chosen hike, even "miracle" energy bars and similar food won't help.
Otherwise raisins, some sandwich, bananas, chocolate,... energy bars too, but only as aid and not as "fuel".
More than food itself, sufficient fluid intake is very important in my view, because without it, on a long hike and strong mountain sun, you WON'T go far. Dehydration besides total weakness can leave other consequences too.
Good luck and sensibly.
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| aljazek20. 08. 2008 15:48:35 |
During hikes I don't have much appetite or desire for food at all. I buy 3 "frutabellas" for myself, which I divide over the whole tour. It's also good to have some fruit, best oranges, apples, etc., because they circulate quickly. Otherwise, I haven't had feelings of weakness yet, even if sometimes I eat almost nothing.
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| viharnik20. 08. 2008 16:40:15 |
As Mare already said, no miracles in energy bars, but there are recognized energy vitamin-mineral drinks (Maxim energy drink, Activita hot sport drink) NOT ALL!, which proven (top athletes) work and regenerate. The drink is in powder and we drink it before and during activity. Mountain water also works wonders! During the tour itself don't eat abundant saturated fats, but dried fruit, figs, bananas, dates..., later after the tour also a bigger meal. Above all it's important to drink enough fluid on the go and eat several times a little - someone's recommendation, it works - we have strength to continue, rather than one big meal on the tour. Avoid alcohol-beer, and pickled cucumbers - supposedly doesn't affect muscle regeneration favorably. Regards!
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| geppo20. 08. 2008 17:20:26 |
My biggest need is water!
That's why I'm always accompanied by 1.5 bottle and two squeezed lemons in water - which I always refill if possible!!
What suits me best ( also others are hikers -
older generation!! )
1 can of tuna and 2 rolls ( with that we survive even the biggest efforts from 6:00 - 16:00 ) no problem!!
I noticed that this tuna burdens my stomach the least.
Sometimes a piece of chocolate in the mouth during a short break!
Regards
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| šketka20. 08. 2008 19:44:16 |
Thanks to everyone most nicely for the answers, but I think that maybe the main problem for me is - really, I don't drink much fluid.
On Saturday I'm heading to Stol, so I'll try to drink more. Otherwise my light snack is most often also tuna and a slice of rye bread, plus bananas and dried fruit, because I too can't stand the so-called heavy stomach. Still recommending myself for some suggestion.
Thanks everyone, Andreja.
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| MartinaZ20. 08. 2008 20:01:13 |
Not exactly professional advice, but just one more suggestion. For me various energy bars, chocolates and other sweets don't suit at all. When I get "wobbly" legs, I bite twice into a sandwich with turkey slice. Several times a little and I have no heavy stomach at all. I drink alternately: at one stop Isostar, at the next water and so on... For me the "wobbly" feeling appears quite often and it's not (at least for me) at all related to fitness. Some engine just consumes a bit more, and needs to be refilled
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| briner20. 08. 2008 22:05:03 |
After talking with many who go on bigger tours they already stuff themselves with pasta before the tour. They say they go up the hill like chamois.
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| m_a_r_e20. 08. 2008 23:44:25 |
Interesting answers, obviously very interesting topic based on the response.
But regardless of all answers, I'm still convinced that fitness is what drives you up the slope. Of course nutrition is an important factor, as they say you have to replenish the lost calories promptly, and it depends on each individual how they will compensate it. But to get more strength with nutrition (e.g. pasta) compared to physical fitness, no chance. Maybe in the psyche, if you believe it (which is something), but not in strength.
Therefore; little and often applies to food and liquid, tour choice based on physical fitness - tested many times.
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| bojanv21. 08. 2008 10:19:30 |
I agree with Maret - choose a tour suitable for your fitness. Of course fatigue can occur in any case. It can be due to several factors (bad day, dehydration...). But tours (especially longer ones) are a good way to lose a few kilos. Therefore I recommend drinking more instead of eating. On longer tours lasting several hours, isotonic drinks etc. are essential. Basic preparation of it (so you don't buy just anything) is a pinch of salt and a teaspoon of sugar. Good luck!
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| lepenatka15. 09. 2008 17:53:59 |
I agree that physical fitness is most important...the type of food everyone eats also depends on metabolism. Most can help themselves with dried fruit, chocolate bars...I have problems exactly with that.
With experiments I found out that I must not consume direct sugar at all, because I start spinning, legs shaking,...in short..the effect is exactly opposite.
So I eat whole grain foods, combined food...etc...It works..even 10 hours a day. Dehydration is the most dangerous though.
Regards
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| SaschaC16. 09. 2008 07:11:09 |
Dehydration is indeed a problem, but not the only one. During sweating a lot of salt, minerals are excreted, so they need to be replaced too and water is not enough (at least not on longer tours), so I recommend either isotonic drinks or powders that fitness people use after workout (because loss of minerals in the body can have severe consequences, even death in extreme circumstances). Every time you stop, it's essential to feed the stomach so it doesn't start "eating" muscles, so you have to give it something - either so-called protein drink or some energy bar. I myself was very much against these protein drinks, but there are also very high-quality ones that are natural, made from whey.
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| viharnik16. 09. 2008 07:51:33 |
SaschaC, correct explanation and all that holds completely true!But the body can, after timely intake of natural food, also store the necessary minerals and vitamins.Protein drink is just the icing on the cake, in more extreme energy expenditure...LP-Rok.
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| flapho16. 09. 2008 09:46:37 |
Hello - As some mention, during walking it's important to have enough liquid with you, food is not so important.
I bought myself a 2l bladder which has a tube that we attach to the backpack strap
and can sip little by little while walking, and no need to take off the backpack. In the bladder I usually pour Isotonic energy drink which has salts and electrolytes that we lose while sweating.As for food for one-day tours I take fruit and some raisins.
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| piko16. 09. 2008 09:59:09 |
Everything depends quite a bit on the hike conditions...pace, duration... at more intense multi-hour pace don't reach for various sandwiches with such and such salamis, possibly with mayo and fatty cheese...!!! enjoy as many small energy-rich meals as possible...sandwiches with jam, energy bars, energy gels, and isotonic drinks. Two to three days before exertion eat protein meals and lots of water....on multi-day exertion protein meals only before longer rest...evening... Just before exertion, and occasionally during, it's recommended to take BCAA amino acids, to prevent muscle breakdown and as additional energy for muscles.....OF COURSE all this doesn't help if we are not previously properly fitness-prepared....and lots of enjoyment....
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| piko16. 09. 2008 10:01:23 |
Correcting myself....two to three days before the hike...pasta meals and lots of water!!!
sorry
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| panda16. 09. 2008 11:07:52 |
Piko: how do the muscles break down then? you probably meant lactic acid that appears or something else?
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| jurc16. 09. 2008 11:15:44 |
If after major muscle efforts we don't regenerate properly, catabolic state can occur. A bit more home-style. Muscle fibers tear due to effort - like pulling a rope and it starts tearing at some ends. If after training and later during the day we don't intake enough proteins we can't assure the body that it can repair those micro damages in muscles ("torn rope"). If we do this longer, it can lead to muscle injuries or severe muscle fiber damage. Cheers, Jure
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| JanaG16. 09. 2008 13:29:45 |
Flapho....where to buy such bladder with tube?
Thanks in advance for info.
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| piko16. 09. 2008 14:24:13 |
At higher loads, or heart rate above cca160 bpm (at cca 30 years), body can't draw energy from our "possible" fat reserves, so first uses from liver, immediately then starts "burning muscles". For this reason very important at such loads to provide appropriate amount of BCCA amino acids that prevent this.
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| panda17. 09. 2008 09:24:42 |
jurc: "muskelfiber" is not muscle tear but muscle inflammation due to too big loads muscles not used to. If person trained enough, no muskelfiber or insignificant.
Janag: bladder with tube (various capacities) available in Hervis or Intersport. Also in Maya maya shops. Choose yourself.
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