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| piko17. 09. 2008 09:58:45 |
Actually scientifically not exactly determined what "muskelfiber" really is....but this pain should be result of micro injuries (tears) of muscle fibers, which so small they don't hurt at start. Hurt only when inflamed and that's after cca 24 hours. Of course possibility of such injuries smaller with higher training level.
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| JanaG17. 09. 2008 11:13:19 |
Big thanks Panda 
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| jurcadet4. 08. 2011 15:27:30 |
well my procedure:
day before tour I stuff (or better overstuff) pasta.
as big breakfast as possible (usually cereals with everything)
on tour take eurocrem (high cal) in tube and some tuna can.
also at least three bars, eat if feel need, sometimes bring back to valley.
into water mix izomaratonik from krka, drink as needed (usually every 1 hour, dep on pace and weather)(small sips)
for dinner lots of proteins (meat, eggs, quark).
On tours keep pace, so burn lots, and still growing (17), no big reserves in body, so must eat enough along the way.
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| jprim4. 08. 2011 17:01:47 |
jucadet
I know izomaratonik drink and energy choc bars, (this combo works super for me) available only in pharmacy, not even all.
But wonder what now... izomaratonik no longer available here. Info from two weeks ago.
LP!
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| GričarA4. 08. 2011 18:26:12 |
I use powerBar(drink), for 1.4kg(20l) powder about 14€.
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| grajbos4. 08. 2011 23:25:38 |
And are all these lab drinks even healthy for the liver, kidneys etc.?
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| GregorC5. 08. 2011 09:30:01 |
I usually take water in a bladder, plus an Isostar bidon which I dilute more than it says, because otherwise it's too sweet for me. After the tour beer or radler hits the spot. It's true you need to think about the tour a day ahead also in terms of nutrition and hydration. It's important to drink before you feel thirsty, which is the first sign of dehydration. Someone on another forum wrote well: better go to the WC 5x in between than be dehydrated once. I fully agree.
Grajbojs, if you drink them normally and use them as a supplement before, during and after activity they don't harm. Don't overdo it and drink them non-stop.
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| ljubitelj gora5. 08. 2011 10:01:13 |
2 liters of water, I drink 1 liter, I drink 2-5 Frutabels, just in case I have Lekadol too. Previous day I eat big, what I don't use that day is stored overnight for next day.
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| Arwen8. 08. 2011 14:52:12 |
SaschaC: where to get these natural drinks? What's added to whey?
Guys diligently discussing conditioning: when we women have ,,those days of the month", no conditioning helps. At least not for me. I don't say it applies to all, but I'm not the only one who is weak that week, which especially shows in physical efforts. Then sometimes I really feel sick from the effort, though I know I've cycled those hills many times without problem. Andreja, maybe that's it for you too.
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| bostjanp15. 01. 2012 19:20:53 |
- In summer I have with me 1.5-2 liters of Isostar drink in the bladder plus a measure for the same amount of drink, which I usually make in some hut (if multi-day tour) and an extra measure for next day. I drink in sips every 20 minutes, if effort greater then drinking frequency increases; only once in the past thirsty like a dog and won't allow myself that again. For eating at least two PowerBar tablets, raisins, banana, some sandwich (haven't switched to tuna), if possible orange or mandarin. Besides slices of pepper, which refresh nicely. Then full meal at hut if multi-day, for single-day meal after tour somewhere in valley.
- In winter also 1.5-2 liters Isostar drink, but bladder wrapped in alu foil or newspaper so liquid doesn't cool too fast or freeze; in car thermos with hot tea for end of tour. For eating likewise tablets, banana, some mandarin, raisins, slices, sandwich and dextrose in form of candies. Not everything eaten and sometimes bring something back, but mostly liquid drunk completely.
This with pasta before tour day before first time hear and will practice from now on… of course not overdo it, right. Otherwise breakfast strong and plentiful. About sufficient drinking know that if drink enough on tour muscles regenerated next day no cramps, or if any only mild and when muscles warm up no more pain. If not drink much next day hurts like hell lasts few days to regenerate. Must drink enough, better too much than just sip per hour. When feel thirst already too late.
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| VanSims15. 01. 2012 21:36:27 |
I don't complicate much: before tour go to local shop near start or stop on drive and buy to eat.
Usually buy something hydrating for energy (sandwiches or cookies) and one or two chocolates. Otherwise fan of real dark chocolate (others don't deserve the name for me) but for mountains still buy regular Milka or other so-called 'chocolate' because more energetic.
And of course lots of fluid. At least two or three big water bottles + per bottle one small ISO ZALA which I mix with plain water.
Eating ahead for energy somehow doesn't seem good to me, because body doesn't work on storage. Especially not in the evening! Only in the morning is a solid breakfast really needed regardless of whether going to mountains or not.
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| Hribovc8815. 01. 2012 22:23:23 |
In the evening no eating at all or in very small amounts and relatively early, not at eleven or midnight  , we know what that proverb says: DINNER LIKE A BEGGAR!
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| ljubitelj gora15. 01. 2012 22:37:29 |
@Hribovec88:
I always eat rice with home-made veg additives, paprika... around 23:00, go to sleep around 1:00, up at 5:00, during tours eat Frutabele (approx 1 per 1000m), mentioned above. Just before and during no salami sandwiches, causes troubles for me, burdens the body with heavy food, chocolates good substitute. After tour nice to eat OH again (not must), to refill glycogen.
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| Hribovc8815. 01. 2012 23:10:38 |
@ljubitelj gora
Hm, I don't know, I don't really approve of your approach (dinner at 23:00), no one will tell me that at five in the morning you're not hungry again, anyway totally wrong in my opinion, sorry Exactly that is not good for the stomach what you're doing (stuff yourself full and go to sleep)
Otherwise I'm not a fan of sandwiches either, at most I make a small topped bread roll with cheese, no lard or heavy salami/sausages, I never carry them, but mandatory in the backpack, like you too, Frutabele, which must never be missing
Oh, and I'm Hribovc88, not Hribovec88
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| ljubitelj gora15. 01. 2012 23:48:33 |
Hribovc88, for me eating rice like this suits me, next day early ascent from Erjavčeva hut to MM and VMojstrovka, first Frutabell I ate only around 16:00 when climbing Tolsti vrh all out of breath.
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| ljubitelj gora16. 01. 2012 00:28:34 |
...rice is fine if it's the real one.
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| peter216. 01. 2012 08:49:19 |
For me without homemade Bohinj sausages and smoked meat it doesn't go. Never any kind of "bricks" etc... For dessert some chocolate and Vitergin if my sugar drops 
And lots and lots of fluids.
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| Loni16. 01. 2012 09:59:25 |
For Saturday's 10 hours it went 1.5 l homemade rosehip tea with honey and lemon, 1 mini sandwich, 2 small chocolates; 1 piece of apple strudel, 1 radler, 1 white coffee and a glass of Coca-Cola (at intermediate stops). I also always have some powder for water with me, especially when it's hot; it comes in handy.
As a reward, a portion of čevapi in the valley
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| wolphgang16. 01. 2012 09:59:47 |
those 2-3 beers mustn't be missing in the backpack and of course some isotonic drink along
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| VanSims16. 01. 2012 10:32:26 |
As for beer, on one hand it apparently has substances that replace lost salts, on the other alcohol is a dehydrator. So drinking alcohol during the hike is a bit double-edged sword. Plus alcohol in mountains... safety reasons...
I treat myself to beer at the end of the hike (or hut just before return e.g. Komna before descent to Savica or Zacchi before Belopeški,...) and usually purposely don't drink for a while before so it tastes even better then.
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