After your walk

Your body burns energy. Depending on the intensity and effort of your hike, you may need more food to replenish, rebuild and recover, so that you can get back out the next day. Or at the very least, wake up a little less sore. After physical exertion, our body is primed to absorb nutrients. It’s ready for food.

TOP TIPS

■ PROTEIN

Consume 30-35g in protein with some carbohydrates within 1-2hrs of finishing. You’ll get this from a tin of tuna with two slices of wholemeal bread.

■ CARBOHYDRATES

1g of carbohydrates/kg of bodyweight post exercise will help you replenish energy stores. Combine with protein and you will help control your appetite.

■ HYDRATION

Kickstart your recovery by drinking 2 litres over 1-2hrs post-exercise. On hot days, add an electrolyte tablet or a pinch if salt to avoid cramping and improve rehydration.

■ BACK TO NORMAL

Once you have eaten some protein, some carbohydrates and drunk plenty, continue with your normal eating pattern, getting plenty of protein, whole and unprocessed foods, and plenty of vegetables.

■ AVOID PROCESSED

FOODS We know fast foods aren’t great for us. You only have one body, and it has to last you for the rest of your life. Just because you CAN run a car on vegetable oil, doesn’t mean you SHOULD.