I have been doing a lot of reading and researching about nutrition and what to eat when you are expending a ton of energy. The other day at the gym I stumbled on an old issue of Backpacker (October 2009) that had a great article about eating for energy. So, here is my mini book report:
- 7am: Replenish glycogen stores which dip low overnight with a complex carb-heavy meal. Oatmeal with powdered milk, or granola with nuts and fruit.
- 10am: Get a quick burst of fuel from a snack containing simple sugars. Raisins, honey gorp, or granola bars.
- 12pm: Eat a balance of complex and simple carbs, and protein. Peanut butter and jelly and pretzels, or an energy bar.
- 2pm: Fuel yourself for the final push of the day: eat slow burning healthy fats with a dash of protein. Gorp with chocolate, nuts and fruit, cheese and crackers.
- 4pm: Drink a lot, and keep fueling. Energy bars, pretzels and peanut butter.
- 6pm: Eat 6-8 ounces of lean protein, grains, and healthy fats. Lentils, pasta, dried veggies, and protein.
- 8pm: Drink water (or a hot drink) before bed, so you are hydrated and ready for the morning.
For hikers on the Pacific Crest Trail who are passing through the San
ReplyDeleteBernardino Mountains of Southern California, check out the Baldwin
Lake Farmer's Market & Community Gardens located a few miles east of
Big Bear City and just a few hundred yards of the Pacific Crest Trail
in the community of Baldwin Lake.
You can check the market and gardens and yearly schedules out at
http://baldwinlakenews.com
Stop by on your way through the mountains and say hello!