Before your walk

Preparation depends on what you’re planning to do and our nutrition strategies should reflect this necessity for adaptation. There’s a military saying that ‘an army marches on its stomach’, with a subsequent push to eat a huge amount of food before setting out on a long hill day. But digestive issues, cramp, toilet breaks in the bushes and general sluggishness pose an evident issue in this theory. So how can we fuel adequately for hill days?

KEY FACTORS

■ CARBOHYDRATES are the body’s preferred fuel source, and along with fat make up the energy stores for your day on the hill. If your day has with lots of climbing or distance (or both!) then aim to consume 8-10g of carbohydrates per kg of bodyweight, over 2-3 days prior. For a 78kg individual, this would be 624-780g (around 300g per day).

■ EAT A GOOD BREAKFAST that will make you feel satisfactorily full. Leave 1-1.5hrs before setting off to allow for digestion. Keep the fibre to a minimum to avoid unplanned toilet breaks! For breakfast, aim for 1g of carbs/kg of bodyweight and 20-25g of protein (to help reduce muscle damage).

■ DRINK AT LEAST 3 LITRES OF WATER PER DAY leading up your big hike, or daily if you are in the hills regularly. On the morning of your hike, aim to consume approx.

1 litre prior to stepping on the trail.