heading out for an adventure,

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heading out for an adventure,

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Wednesday, 17 March 2010 23:33

When heading out for an adventure, don’t underestimate the importance of a continual fuel supply found naturally in healthy snacks. Frequent snacking provides energy for your body so that you can enjoy your exploits to the fullest. And knowing what to eat — and when to eat it — is the key.

What’s the Situation?
When planning your adventure, you should put just as much thought into what food and drink to bring along as you do to the equipment list. Fortunately there are many healthy, packable options these days compared to just 10 years ago when all that was available was plain old granola bars and Silly Putty-like Powerbars. These days options are endless. In your planning, assess the conditions. Will you be in hot or cold temperatures? How long will the strenuous portions of your adventure be? How often will you have time to eat and have accessibility to your food? These elements are imperative to your nourishment plans before, during, and after your adventure.

Ideal snacks to bring along in moderate temperatures include crackers and peanut butter, nuts and dried fruit, granola that is not too heavy, and energy bars that are not too high in sugar and can withstand heat. Peanut butter, nuts, and dried fruit are ideal snacks because they keep well in any temperature and are easy to pack and eat.

What to Eat, When to Eat it
The key to sustained energy is to eat every hour even if you’re not hungry. An ideal snack is a mixture of 40 to 60 percent carbohydrates, 10 to 20 percent fat, and 10 to 20 percent protein. Snacks should provide roughly 150 to 200 calories.
No matter how long your excursion, snacking frequency remains the same: approximately once an hour. If you are heading out on a two- to four-hour hike with mild to moderate exertion, then take enough food for three to four snacks (one per hour). If you are going backpacking overnight, plan for a snack an hour in that case as well — plan to stop at least eight to 10 times. Paddling, biking, and skiing are the same: eat every hour. It is easy to underestimate your exertion level when being physically active; quite easily, before you know it, you can pass the point of hunger and go into a hypoglycemic state, which is when you don’t have enough sugar in your bloodstream ... a condition that can be quite dangerous.

Remember: even though you may be lackadaisically paddling down the Harpeth or casually hiking on flat terrain, you are still exerting yourself, using new muscles, and burning a tremendous amount of calories. Proper nutrition is imperative. If you are adventuring in a group, the best thing to do is to have a lead volunteer stop every hour and eat a snack. This will set an example for the rest of the group to follow.

Water as Well
It’s not just food you need to remember; hydration is also very important. It’s a good rule of thumb to drink 16 to 24 ounces per hour when exercising. If it is hot or humid, increase the amount. When it’s cold, you’re less likely to feel the need to rehydrate, but it is still vital for you to consume the same amount of water no matter the environmental conditions.

When active for more than two hours, bring along a sports beverage or performance drink/powder with sodium and electrolytes. These types of beverages help you avoid hyponatremia, an electrolyte imbalance in which your body’s sodium levels lower than they should be. Beware of the drinks with high sugar content, though, which can increase the blood sugar then cause it to drop ... you will literally feel like you hit a wall. One suggestion is to mix half of a sports beverage or powder with water so that the liquid is 50 percent water and 50 percent concentration. This provides more water for rehydration and makes the sports beverage last longer.

Another key to ensure you’re drinking enough water is to keep your water easily accessible. Backpacks with the bladder and hose, like CamelBaks, are great ways to stay hydrated since the hose can clip right on the front of your pack. If your water bottle is zipped up in a hard-to-reach spot, you’re less likely to dig it out and take a drink.

The Road to Recovery
Nutrition continues post-adventure, too, as your body begins to recover. Eating the right foods after your workout helps prevent soreness, aches, pains, and exhaustion. It is important to eat within an hour after your adventure, even if it’s just a light nibble. The additional calories will prevent your blood sugar from dropping and will help heal the muscles from the new challenges they just endured. Follow-up with a well-balanced meal including plenty of carbohydrates to replace those spent on your trek, and include protein to help rebuild the muscles.

An outdoor adventure is only enjoyable if you take care of the most important part of your body: your tummy! A healthy diet filled with the right nutrients helps you enjoy and succeed in your adventures.

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