FOOD FOR THE MOUNTAINS

Eating well can help you walk further, feel better and recover more quickly. Plas y Brenin instructor Iona Pawson explains the basics of good nutrition in the mountains

FIRSTLY, NUTRITION is personal. Our bodies are all different; we have all exercised and therefore trained ourselves (whether purposefully or not) to use foods in differing ways. This doesn’t mean we can’t change what we do, train our body differently for the future or follow some general key principles. Embrace every day out in the hills as a time to experiment with what works for you when doing a particular activity (although I wouldn’t recommend trying radical new ideas on a multi-day expedition, just in case this backfires on you and your team).

Secondly, nutrition is fuel for the body. Good nutrition will enable you to have a better time in the mountains. Below are some ideas to consider when organising your trips.

Carbohydrates

Carbohydrates are a welcome energy boost when moving. Eat a mixture of sugars and starches – a jam sandwich, for example – and save purely sugary foods for the last part of the day so you don’t have sugar highs and lows throughout the day

Fats

When pack weight really matters, carrying food with calories per 100g becomes crucial. In terms of highest calories by weight, peanuts are 580 calories per 100g, olive oil is 850 and butter is 700. Eat more fat in the evening for a warmer night’s sleep, particularly when winter camping. Most people’s body will require more training to utilise fats more readily in the day.

Proteins

Protein is good for muscle recovery. Eat more of this at the end of a longer day, especially if the next day is going to be long too.

Vitamins and minerals

Vitamins and minerals are particularly important for multi-day trips. They can help to balance electrolytes and sodium levels.

Water

Drink when you’re thirsty. Walking more slowly in the hills equates to less breathing and less sweating, which means less water loss. Manage clothing for less sweating in the hills and schedule your walk to suit the temperature of the day - don’t walk in the midday sun during a heatwave, get up earlier and finish for a late lunch. Finally, drink more in the morning and evening and keep some water on your bedside table.