Nutrition for long-distance walking Prepared by Olivia Green - Nutritionist 3-4 hours before, or the night before exercise A balanced meal with some good quality carbohydrate is recommended either 3-4 hours before or the night before (it is not wise to miss sleep just to fit this meal in; if exercising early in the morning, have this meal the night before, and supplement with a snack in the morning). Examples: ? Porridge made with milk + fruit ? Eggs or baked beans on toast ? Chicken + salad wholemeal wrap or pita pocket ? Jacket potato + cottage cheese 1-2 hours before exercise A snack can help top up energy stores, but should not be too gheavyh ? avoid high-fat or high protein foods at this point. Also, some high fibre foods may cause stomach upset. Examples: ? Toast + cottage cheese or peanut butter ? Healthy muesli bar (e.g. Be Natural Trail Bar) + fruit ? Fruit toast or hot cross bun ? Flavoured rice gquick cuph (check low-fat) ? Smoothie with banana + milk + honey + yoghurt Less than 1 hour before Whether you eat in this last hour can be helpful if you need an genergy boosth, or if you havenft had a chance to consume the energy required in the pre-exercise period. Sugaryh or high glycemic index (GI) carbohydrate is suitable at this time, for quick absorption. Examples: ? Crumpets + honey/syrup ? Creamed rice can ? Rice crackers or rice cakes, including sweet-flavoured rice cakes During exercise During longer walks (5 hours or more) it is likely that you will run out of energy, even if you have stocked up on the right fuel beforehand. Also, as time goes on, you will have missed normal meal times. Foods that are quick to absorb will provide an energy boost: ? White bread jam or honey sandwich ? Sports drink e.g. Powerade, Replace ? Jelly beans / lollies ? Carbohydrate gels e.g. Gu, Leppin Foods that can help with long-lasting energy (to be used in combination with above foods during very long walks: ? Wholemeal bread marmite or peanut butter sandwich ? Muesli bar e.g. Be Natural Trail Bar ? Sports or protein bar e.g. Powerbar or Balance Fuel 2 Go bar ? Creamed rice ? Banana ? Trail mix i.e. nuts, raisins, small amount chocolate M 021 910 022 | E olivia@nznutritionist.co.nz www.nznutritionist.co.nz www.facebook.com/oliviagreennutritionist Recovery Following any exercise session, the ability to recover energy stores and repair muscle protein is enhanced in the hour following exercise. This is the best time to consume food for recovery. The recovery snack or meal should contain carbohydrate and a small amount of protein. Some examples of food combinations that make up the nutrients required are: ? Banana + glass of milk ? Crispbread crackers + low-fat cream cheese ? Filled roll or pita ? Sports drink when time and resources are limited ? Cheese and tomato toasted sandwich ? Baked beans on toast ? Corn thins or rice cakes + tuna/cottage cheese ? Smoothie made with milk, banana, yoghurt List of foods and their nutrient contents: M 021 910 022 | E olivia@nznutritionist.co.nz www.nznutritionist.co.nz www.facebook.com/oliviagreennutritionist