Dietitian

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

Women

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

Snack
1 dark chocolate (20 g)
1 handful of dried fruits (raisins, prunes, apricots...)
6 almonds

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

Snack
1 energy bar (90 Kcal)
6 almonds
1 fruit (apple, pears…)

Dinner
300 g pasta
180 g chicken breast
Salad with 1 tbsp of olive oil

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
1 handful of dried fruits

Snack
2 energy bars (180 Kcal)
20 almonds
1 fruit

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

Snack
1 chocolate (20 g)
6 biscuits
1 handful of dried fruits


Diner
300 g pasta
250 g chicken breast
Salad with 1 tbsp of olive oil
1 fruit



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.