Nutrition & training facts for better hiking

Nutrition & training facts for better hiking

Edgar Castrejon

What’s the most beautiful outdoor hiking trails you’ve been to? Peru, for us, it’s just amazing. With Mind-blowing views and landscapes, we Feel super lucky to experience this every day.

Actually, we have a fantastic multi-day tour trekking one of the famous and challenging treks in the world: The Inca Trail.

But we want you to enjoy your hiking experience as much as you can that’s why today our team of adventure guides want to offer you some pieces of advice about nutrition and training to be a healthy hiker when you visit Peru.

Nutrition hiking tips

Jake Ingle

No matter what experience as a hiker you have, we think we all agreed on the importance of quality food when you hike.

If we want to make short hikes, it’s ok to keep your diet. But if you’re going to go for longer trials now, you need more nutritional planning. You must think about the quantity, quality, easy to consume, and variety.

Tip 1 hydration: Your body is water and water it needs. Don`t drink when your thirsty, thirst means you are a bit dehydrated already, and your mind and body start to reduce their capacities. Again if you’re doing a short hike, water will be ok; but on a longer hike you will need carbohydrates; Energy drinks will help.

Start drinking about 15 to 25 ounces of water 2 hours before the hike. During the hike, our guides recommend drinking the same quantity of water or energy drink every 20 minutes.

Tip 2 Carbohydrates: When the body needs energy, the carbs are the primary source.

The recommendation is to eat 30 to 50 grams of carbohydrates every hour to boost your strength and endurance. What happens when you don’t eat the carbs need it? The body will burn muscle protein and stored body fat. Where to find good carbohydrates? Energy gels or shot blocks, sports drinks, dried fruit, bars.

Tip 3 Recovery: After a long period of exercising it’s the perfect time for the body to recover, so the recommendation is to eat up to 75 grams of carbs after 30 to 45 minutes of hiking. During this gap, your body is ready to repair any issue concerning your muscles. The addition of protein in your recovery nutrition will also aid in muscle repair, and reduce the amount of exercise-induced muscle damage.

Training Hiking Tips

Ok once you know the basic of nutrition for hiking, now is the time to learn a bit about how to train to be a stronger and ready to go hiker. Remember you can’t jump off your bed directly to the trek. At least here in Peru, most trails are irregular, and all of them have some inclination.

The most common injuries when you hike are those related with the ankles. So we recommend at the beginning warm up (always), cardio will increase your lung capacity, and then exercises to be stronger: Crunches, Squats and lunges and very important; Steps-Ups. Here we have 3  In-deep tips to be best prepared for the hike:

1.  Anaerobic Threshold Training Improve your body’s ability to handle lactic acid buildup.

2. Train your body’s response by hiking-Specific Intervals traying to exceeds your lactate threshold.

3. Fartlek Training Improve your ability to produce energy with limited oxygen, which delays the production and accumulation of lactic acid.

The Benefits of Hiking

Besides, stunning views, the breeze, smell, and sounds of nature; Hiking brings excellent benefits:

  • Better Balance
  • Control your weight
  • A stronger core
  • Less Heart attack risk
  • And no doubt you get a better mood.