Food for extensive mountain routes

Food for extensive mountain routes

Article 23 April

Food for extensive mountain routes

Article 23 April

Routes of more than 20 kilometers involve considerable effort, so proper nutrition before and during the route becomes a crucial factor for the success and enjoyment of the route.

Before the Route:

1. Carbohydrate Loading: Two or three days before the tour, focus on consuming foods rich in carbohydrates such as pasta, rice, whole wheat bread, fruits and vegetables. These carbohydrates will store glycogen in your muscles and liver, providing you with energy during the route.

2. Hydration: Keep your body well hydrated by drinking enough water and fluids such as natural juices and sports drinks without overdoing it. Light-colored urine is a good indicator of adequate hydration.

3. Light Food: The night before the route, opt for light and easy-to-digest meals, such as grilled chicken with vegetables or baked fish with brown rice. Avoid greasy or heavy foods that may cause stomach upset during the tour.

During the Route:

1. Continuous Hydration: Carry enough water and sports drinks to maintain your hydration throughout the route. Schedule regular drinking intervals and remember that in mountain conditions, dehydration can occur more quickly than expected.

2. Energy Contributions: Consume energy-dense foods every 45 minutes to 1 hour of cycling to maintain your energy levels. Energy bars, dried fruits, carbohydrate gels and bananas are convenient and easy to carry options.

3. Nutrient Balance: Make sure you get a balanced combination of carbohydrates, proteins and healthy fats. Carbohydrates provide immediate energy, proteins aid in muscle recovery, and healthy fats maintain satiety and provide sustained energy.

4. Electrolytes: Along with hydration, it is important to replace electrolytes lost through sweat. Sports drinks and electrolyte supplements can help maintain the balance of mineral salts such as sodium, potassium and magnesium.

Additional Tips:

- Know Your Foods: Try different foods and drinks during your workouts to identify which ones work best for you and your digestive system.

- Pack in Advance: Prepare your food and drinks the night before to avoid last-minute stress and make sure you have everything you need for the route.

- Listen to your Body: Pay attention to the signs that your body sends you during the route. If you feel hungry, thirsty, or fatigued, respond immediately by consuming adequate food and fluids.

With proper planning and smart food and drink selection, you will be well prepared to face any challenge the mountain throws your way. Let's roll with energy and safety!