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20 Aug 2007

Eating Plan for walkers
Good day

Please forward me an eating plan for walker athletes. I need this for a school project
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Expert
Sports Nutrition
Sports nutrition

01 Jan 0001

Hi Sandy

I work very specific in terms of how much food to eat in relation to how big or small a person is and how strenuous and long the hike is, however I can give you some basic guidelines that hikers should follow:

• Stay with multiple small energy dense meals which are to be nibbled on throughout the hike to keep the energy levels up and constant. You don’t want to eat large high GI meals that will fluctuate the blood sugar levels.
• Select mostly low GI Carbs. Eat high GI carbs like wine gums / chocolates in small quantities at a time.
• Always add some protein to the meals e.g. nuts + a dried fruit.
• Ensure sufficient water intake to prevent dehydration.
• Select lightweight and non-perisable products e.g. rolled oats, milk powder, provitas, couscous (needs only water to prepare), instant soups, lentils, durum wheat pasta, soya mince, cheese wedges, meal replacement bars, meal replacement powders, dried fruit, nuts, seeds, freeze-dried vegetables, jelly babies, wine gums, hot chocolate powder, & individually wrapped chocolates. Add in a tin or two of baked beans and tuna as it is heavy to carry.
Google the topic for additional info. The cut and past option will make your task far less complicated and usually present you with beautiful visuals.

Good luck and enjoy the project.

Vanessa.
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