Hiking food – energy for your muscles
Quebec Rando believes that diet is key when hiking. During your walks, your muscles are your engine and are in high demand. But how to feed your muscles in order to ensure a constant supply of fuel? By eating carbohydrates. Here are some tips before and during eating.
Why is it important?
On long trips, we sometimes hear people tell us they have “hit a wall.” These people no longer feel able to continue their hike. In fact, these people are facing a decline in glucose (hypoglycemia). Given that we are often far from where we started, so it is important to always have food in a tablet to avoid these cuts energy. But carbohydrates are not all equal. Their choice is key! Plus their glycemic index, the higher the energy is absorbed quickly by the muscles, but less time it maintains this level of energy. But the glycemic index, the lower it slowly increases the level of energy in our muscles but as long as he maintains this level of energy …. you find it complicated? Here are some practical applications.
Hiking food – Before the ride
It can be a good idea to take a high-energy snack before hiking. By cons, be careful not to take it too far. Here’s a suggestion. For example, in the hour before the hike, Burn The Fat Feed The Muscle it is suggested to eat 2-3 foods rich in carbohydrates. Examples of carbohydrate foods:
- 1 slice of bread
- 1 / 2 muffin or 1 / 2 cereal bar
- 1 result
- 125 ml fruit juice
- 375 ml vegetable
Food for a hike – During the hike
As mentioned above, the working muscles need energy. When making a short hike (eg 1 hour), do not worry about it too. The water should be sufficient. But as our rides often last well over an hour, you must provide us with good food trails. Specialists are 1 gram of carbohydrate per kg body weight per hour. Ways to get the right amount of energy when hiking:
- The Energy Drink: Bring with you an energy drink. Energy Drink is a great idea. In addition to providing energy, it provides hydration. By cons, know that the body can not absorb a liter of fluid per hour. So make sure that in time, order a liter will contain enough energy. You should therefore look for beverages containing from 40 to 80 grams of glucose per liter (representing 4-8%). Our house recipe Gatorade is 6%.
- Food for the declines of energy (high glycemic index): carrots, crackers, Cheerios, Watermelon, Honey (I still have honey sweets with me) …
- Food absorption is slower but longer stored energy (low GI): All-Bran, Chocolate, Peanuts, Grapes, Apples, Lentils, Orange, …
- Food was average absorption and retention (glycemic index average): Pineapple, raisins, popcorn, banana, …
