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Diet
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Calories spent during various level of exercise
Snow-shoeing: 540 Kcal/hour
Hiking level 3 : 350Kcal/hour
Hiking level 5-6: 450-500Kcal/hour
Hiking level 8: 600-700 Kcal/hour
Diet
WOMEN |
MEN |
Breakfast
60 g (2 handfuls) of cereals (bran cereals, muesli…)
2 whole wheat toasts
2 slices of cheese
12 almonds
1 cup (220 ml) skimmed milk
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Breakfast
60 g (2 handfuls) of cereals (bran cereals, muesli…)
2 whole wheat toasts
2 slices of cheese
12 almonds
1 cup (220 ml) skimmed milk
1 handful of dried fruits
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Snack
1 dark chocolate (20 g)
1 handful of dried fruits (raisins, prunes, apricots...)
6 almonds
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Snack
2 energy bars (180 Kcal)
20 almonds
1 fruit
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Lunch
2 whole wheat pain de mie
2 slices of turkey+ 2 slices of cheese
2 whole wheat pain de mie
2 tablespoon(tbsp) peanut butter
Sliced cucumbers and carrots
1 fruit
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Lunch
2 whole wheat pain de mie
2 slices of turkey+ 2 slices of cheese +1 tsp butter
2 whole wheat pain de mie
2 tablespoon(tbsp) peanut butter
Sliced cucumbers and carrots
1 fruit
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Snack
1 energy bar (90 Kcal)
6 almonds
1 fruit (apple, pears…)
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Snack
1 chocolate (20 g)
6 biscuits
1 handful of dried fruits
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Diner
300 g pasta
180 g chicken breast
Salad with 1 tbsp of olive oil
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Diner
300 g pasta
250 g chicken breast
Salad with 1 tbsp of olive oil
1 fruit
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Recommendations
You should eat twice your usual food intake
You shouldn’t wait for thirst signals to drink, drink 1 L of water before hiking and 1.5–2 L during the hike,
(250 ml every 30-40 min)
Eat nutritious snacks such as: raw nuts, dried fruits, dark chocolate, whole wheat bread, crackers…
If you have extra foods share it!
Bring sliced vegetables with you; they are a good source of vitamins that boosts your immune system.
The higher portion of your food will be from carbohydrates (bread, cereals, energy bars…), they are quickly digested and provide energy during the hike.
Fat is highly recommended (raw nuts), it provides long term endurance.
Avoid alcohol it acts as a diuretic (removes water from your body faster) and gives you a false sense of warmth.
Caffeine consumption (such as: tea, coffee, hot chocolate...) should also be limited to 2 cups, because it suppresses hunger and thirst sensation.
Dietetician: STEPHANIE NAMMAR
stephanienammar@hotmail.com
Tel +961 3 518 578
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