Vinetou - Recent messages

Hi,

has anyone been around here in the last few days? Maybe there's still some snow left from the ozebnik downward? Could one still do some skiing?

Regards

Yes you're right, I wrote a bit wrong. I meant glycogen supercompensation, for which it's a bit late if we start one evening before the hike. The simplest method to achieve it is to eat CH-rich food for the last three days. But this is really more for extreme athletes, with normal people those CH will store as subcutaneous fat. So probably for recreational hiking what you wrote is more appropriate.
With fats of course smart to avoid saturated fats. But still fats should make 20-30% of daily food intake (usually we reach that easily or even exceed), as during long loads fats are our main fuel.
Otherwise our daily diet should have following composition: 50-60% CH, up to 30% fats and at least 10% proteins.

A couple of basic guidelines on nutrition. For very long hikes around 8-12 hours it's not bad to eat a CH meal in the evening (basmati rice, wholegrain pasta), especially if we were very active that day, as this will fill glycogen reserves. Morning meal shouldn't be right before starting the hike (at least 60-90 min before). But it's very important as it fills glycogen reserves (if not yet) and prevents tension and stomach issues. This meal should mainly contain CH with low GI. During walking it's recommended to intake CH with high GI (energy bars, raisins, cranberries,...), as it prevents blood sugar drop. For all-day hiking a larger meal is mandatory (sandwich, meal in hut, tuna-bread). Very important too is to consume CH meal with higher GI as soon as possible after finishing the hike, as it allows faster recovery.
Food with low GI is useful mainly in various diets, recommended also for prevention of cardiovascular diseases and hypertension.
As for fluids, it's smart not to consume only water, as with it during long activity we can get poisoned. We start lacking sodium which we excrete. So good if drink contains also sodium and potassium (isotonic drinks). Quantity wise around 0.2l every 20-30 min. Smart to drink around 0.3l before starting the hike.
That's what theory says, in practice everyone finds their own combination that suits best.

I have a question about hiking boots I'd mainly use for winter ascents. Currently deciding between CONDOR EVO GORE-TEX and ALPINA LHOTSE. Which would you recommend or does anyone have suggestions for other boots (price around 200 euros)?