Food for Potential Energy

FOOD (Macro-nutrients)

One of the most important aspects of hill walking or trekking and adventure holidays is to maintain your calorie intake to keep pace with the terrain & amount of equipment you are carrying.

The best ratio for active people is:

CARBOHYDRATES

50-60% Simple carbs. like sugar & sweets are quickly converted into glucose for instant energy use. Complex carbs. i.e. oats, wholemeal bread take longer to digest and are better as a long term energy source.

FATS 25-35%.

These provide longer stores of energy. Do not exclude fats i.e. a fat-free diet, as they are essential in the metabolism of carbohydrates.

PROTEINS 15%

These take days to metabolise but are essential for the body's repair processes.

WATER

Important too is to take as much water as you can carry, because water is rapidly lost through sweat and is essential to metabolise foods. Due to sweating, many electrolytes will be lost, especially potassium (the best replacement source is a banana). Even a 5% dehydration can result in a 20-30% reduction in metabolism, resulting in decreased performance e.g. headaches, weakness, fatigue, irritability, loss of appetite. If your urine is clear, ok but if it is noticeably yellow then you are dehydrated. Dehydration creeps up un-noticed so remember to drink regularly even though you may not feel thirsty. Alas, alcoholic and caffeine containing drinks are not recommended, unless you are in shelter at the end of the day! Alcohol increases the peripheral blood circulation leading to rapid heat loss and the dangers of hypothermia. Caffeine and alcohol are both diuretics causing excessive water loss, leading to a downward spiral of dehydration.

SNOW

Don't eat snow! It takes more energy to melt snow in your mouth than any increase of energy gained through increased metabolism. Melt it first.

SUPPLEMENTS (Micro-nutrients)

Organic food supplements are just that - they are produced from organically grown food and not synthesised in a lab. Extra exertion depletes vitamins & minerals, requiring additional vitamin intake. As it would be impractical to take fresh vegetable on a hike, the best way is to take your organic supplements. Organic vitamens (as opposed to the cheaper synthetic types) include the phytofactors found in vegetables, which assist in the efficient usage of the main vitamin, whereas synthetic vitamins are not so readily absorbed, resulting in expensive urine!

The above guide advises on food for sport energy & walking calories. If you have any specific enquiries please seek the advice of your own nutritional adviser.

http://www.trekking-hiking-outdoors.co.uk

http://www.trekking- hiking-outdoors.co.uk/food-for-potential-energy.html

Mike Jozefiak - Interested in organic nutrition, organic supplementation & health (amongst other things!)

---

Bumble Bee Fish Oil - Do You Need It?

The makers of Bumble Bee Tuna generated some buzz today... Read More

Best Skin Diet For Healthy Skin

"You are what you eat."Does it sound familiar? You probably... Read More

Helping Your Immune System Win The War Against Disease

Just as our country is currently engaged in a war... Read More

Good Fats and Bad Fats -- Whats The Difference?

As a low carb dieter, your diet is undoubtedly high... Read More

Food Intolerance

Many people experience unpleasant reactions to foods they have eaten... Read More

Aspartame -More Dangerous Than High Fructose Corn Syrup

It's really hard to believe that something could be worse... Read More

The Importance of Water

Water is the most abundant substance in the human body.... Read More

Did You Start Your Life With Enough Probiotics?

Why does disease begin in the digestive tract? Your digestive... Read More

Balanced Diet: Know More on Healthy and Nutritional Balanced Diet!

In this fast paced world, good nutrition may sound very... Read More

Things You Should Know about Vitamin K?s Unique Power

How well do you know about vitamin K? This vitamin... Read More

Alcohol as a Key Ingredient to a Healthy Diet

Evidence suggesting that alcohol is "cardio-protective" first appeared in the... Read More

Do You Know What You Are Eating?

With all the news about Splenda of late and the... Read More

Pineapples: The Healing Fruit Of The Tropics (Includes A Recipe For Pina-Banana Orange Smoothie)

For a natural and tasty way to improve your health... Read More

Antioxidants - Add a Lean, Muscular Body to the List of Benefits!

I'm sure by now you've heard all about the amazing... Read More

Sugar, America?s Drug of Choice

Many people use sugar as medicine. Sugar tends to change... Read More

True Health - Following Your Inner Knowing

Your Non-Conscious Mind is 98% of your full power. Over... Read More

Simple Easy Health and Home Fixes From The Days Gone By

How did we cure ourselves of many aches pains and... Read More

Trade In Your Diet For A Lifestyle!

Dieting is a pain. I think basically everyone would agree... Read More

Healthy Eating

Recently I found the book : "Eating and health according... Read More

Seven Secret Agents That Can Help You Live To 120

You know about Vitamins A,C, D, E ,and the B's... Read More

Nutrition For Your Young Athlete

Nutrition is extremely important for any young person, especially an... Read More

The Best Way to Consume Vitamin C

Eating orange mean absorbing vitamin C to our body, is... Read More

What is A Balanced Diet For Losing Weight and Good Health?

The total calories that you should be consuming depend on... Read More

Natural Foods Defined

With so many people concerned about natural and organic foods... Read More

Improve Your Eating Habits.

1. Water. If you're thirsty you're already dehydrated. The majority... Read More

Magnesium 101

Magnesium is an important mineral that serves numerous essential functions... Read More

Serious About Wanting To Improve Your Familys Healthy Eating Lifestyles?

Dr. Christine Wood, M.D, a practicing pediatrician in Encinitas, California,... Read More

Tips to Avoid Trans Fats Hidden In Food

Recently, trans fats have risen to the forefront of the... Read More

Fat: The Good, The Bad, and The Ugly

When it comes to planning a healthy diet, fat is... Read More

The Cholesterol Myth

Cholesterol. What images come to mind when you see this... Read More

Six Ways to Eat More Healthfully

With so much 'diet advice' around today it is little... Read More

Protective Effects of Omega-3 Fatty Acids

Omega-3 appear to reduce the risk of heart attack. A... Read More

From Cell to Super Cell - with Glutathione

Imagine you're a cell.Inside your body runs the machinery that... Read More