IONA’S food diary
AS A RELATIVELY petite female, it can be easy to forget that I don’t require the same number of calories that somebody else in the mountains may do. This is down to a number of elements, including base metabolic rate, efficiency of movement, training and adaption to the sport, and pack weight.
Learn what works for you, your friends and team members. I still can’t quite get over the fact that my boyfriend needs almost double the amount of food and water as I do when we go into the hills to survive and enjoy the journey! Here’s what I’ll usually have during a day out in the mountains.
First thing
A glass of water / juice / cup of tea
Breakfast
A mug of coffee I like one per day, in the morning. Very occasionally I’ll take energy chews with caffeine in them for a super-long day on the hill, but I don’t want to have to rely on a caffeine fix to concentrate later in the day, or have to carry a big flask in addition to my water to get my daily coffee.
Banana oat pancakes These are my go-to breakfast before a long day in the mountains. They contain a range of foods and some fruit too. You can top them with summer fruits, bacon and maple syrup, or yogurt and raspberry jam.
Full English breakfast Nothing beats one on a cold winter’s morning – but not too big. While it soon burns off breaking trail in the snow, I hate feeling too full at the start of the day, and it makes everything harder.
Second breakfast
You read that right! I may go for a run or bike ride before a day of instructing, or need an easy-to-eat breakast at the start of my day. Summer smoothie One banana, yogurt, milk, oats, summer fruits blended and drunk during our morning work meeting.
During the day
Sandwiches My favourite is cheese and ham for a balanced butty. However, I try to pick something with slow- and fast-release energy that tastes good: something I’ll want to eat in torrential rain or gale-force winds.
Fruit / dried fruit In the summer months a juicy apple is incredible. Homegrown strawberries in a Tupperware tub are brilliant too. The rest of the year I adore dried bananas, which we dehydrate at home.
Peanuts or a small bag of trail mix Good when on the move; easily stored in a pocket.
Goodies A sweet treat late in the day is a real pick-me-up, providing a sugar burst for that final bit of energy needed. And it just makes you feel good! Other faves are jelly babies and party ring biscuits. And, on days off, I have little portable risottos, peanuts, gingerbread hard bars and rice pudding.
Tea and cakes
Nothing beats a simple cake and a cuppa to refuel and rehydrate, filling the gap between lunch and supper – just enough to get you home.
Evening meal (at home)
I go for good, balanced home cooking, such as ‘Spag Bol’ with extra vegetables snuck in there. I love grating carrots and courgettes into evening meals. They bulk it up, taste good and get rid of vegetable gluts from our garden. And who doesn’t love a pudding? I try to mix them up between gooey chocolate puds, fresh fruit and baked goodies.