+ Nutrition
and More

By Kate Fisher

Kate Fischer, MS, RD, LD is the managing partner of Edge Performance Fitness, LLC, Portland, OR. She offers group fitness classes, and personal nutrition counseling.

503-265-8685
kate@edgeperformancefitness.com
www.edgeperformancefitness.com

Fueling for the Trail

By Kate Fischer

As winter gives way to spring, and the snow melts and rain recedes off our favorite trails, it is time to brush off your shoes, find your backpack, and prepare for the fun hiking seasons ahead. It is also time to refresh our knowledge of how to best fuel your body for hiking excursions.

Like any well-planned hike, it takes proper preparation (training, route planning, supply packing, etc.) and execution to keep the hike challenging yet enjoyable. For nutrition, it is quite the same, preparing before the hike with the right pre-exercise fuel, preparing appropriate supplies (food and hydration) for during the hike and executing (timing, sufficient amounts) to keep your body properly fueled and hydrated for your hike. Even on the shortest hikes, it is appropriate to bring supplies in case you find yourself off the trail, in changing weather conditions, or under the unexpected circumstances (injury, illness, etc.).

Preparing For the Hike
Fuel up for your hike with a well-rounded meal of nutrient dense carbohydrates, protein, and healthy fats. This will assure you start your hike well fueled. Oatmeal with nuts, fresh or dried fruit, and a touch of milk can provide a complete breakfast before a long hike, or a vegetable omelet with whole wheat toast and a thin layer of nut butter, or perhaps a sandwich with a cup of yogurt and a piece of fruit if your hike happens to be midday.

Consume sufficient fluids prior to leaving for your hike with the same goal of topping off your stores for an enjoyable excursion. New recommendations from the American College of Sports Medicine encourage consuming 5 to 7 ml/kg body weight or approximately 2 to 3 ml/lb body weight at least four hours before exercise. It is encouraged to top off your stores prior to starting exercise.

During The Hike — Fuel
It is important to pack fuel for your hike, especially hikes lasting longer than one hour. During prolonged exercise, your body will deplete stores of carbohydrates. This can lead to fatigue, physically and mentally. Mental fatigue can increase the risk of miss-stepping, falling, or potentially losing direction. Therefore, even on a shorter hike, prepare a pack of foods, especially those rich in carbohydrates and some protein to fuel your body for the longer duration.

Some simple fuel options for less than one day hikes include:
• Fresh fruit, dried fruit, or fruit leathers
• Nuts or seeds, granola, or energy bars
• Sports drinks, or juice boxes
• Turkey jerky

Include more than you think you might need. You never know when unforeseen circumstances can arise and you may need more than you estimated to start. Keep it green — be sure to take all garbage out with you.

During the Hike — Hydration
Hydration is equally important as fueling during a hike. Keep in mind that heat and altitude will increase your hydration needs. There are many easy methods for carrying liquids during a hike nowadays, including Camelbak-style packs or bottles that can be attached to a belt or to your backpack. Again, make sure you have enough to last for the duration of your hike plus some extra.
Monitor for signs of dehydration:
• Thirst
• Sluggishness
• Fatigue
• Nausea
• Rapid pulse
• Dizziness
• Weakness

Even moderate levels of dehydration can alter your mental focus (think map reading!) and can be detrimental to your physical ability to complete the hike. Including a sports drink in your pack provides a source of electrolytes to replace those lost in sweat. Keep in mind that even if it is cold out, your body is still perspiring and you will need to replace fluids and electrolytes to avoid dehydration. During prolonged exercise, you should try to consume 4 to 8 ounces of fluids every 15 to 20 minutes. The hotter, more humid, or more altitude there is, the more you may have to consume to stay hydrated.

Post-Hike Nutrition = Recovery
For speedy recovery, such as if you wish to go out again the next day, it is important that you consume a recovery snack immediately after your hike, within the first 30 to 60 minutes following completion. This snack or small meal should contain readily digested carbohydrates and a source of protein. Carbohydrates will help to replenish your stores and protein will help your body start to repair and recover damage to your muscles from exercise. Examples include cereal and milk, a deli sandwich or wrap, yogurt and fruit or a fruit smoothie, energy bar, and a piece of fruit or handful of dried fruit.

As you venture out this spring, remind yourself that good preparation and execution can make your hiking excursions much more enjoyable and safe.