What to eat before, during and after a day dedicated to nature and trekking?
The world of trek, or if you want to leave English for a moment, of hiking surrounded by nature, fascinates many. But when is it going to do this activity what kind of power is needed? It is something that sets the body in motion, causing effort, and therefore requires the right provision energetic (and not only) to be lived to the fullest.
The importance of carbohydrates
First of all we must keep in mind that the trek involves a calorie expenditure much higher than the usual days spent in the office. There are those who even speak of a caloric intake four times greater. This is why energy reserves are not a secondary aspect of this fascinating world. As with many sports, therefore, one of the sources necessary for the body is carbohydrates. Pasta, bread and rice are essential before setting out: it is important that at least 50% of what you eat before trekking is made up of carbohydrates. But also the sugars, although in smaller quantities, they want their own part because they support the muscular activity that they are about to perform. A little fruit waiting for the excursion would not be bad.
Energy, fats and proteins
In addition to carbohydrates, proteins, although less important in energy terms, can provide a valuable ally before trekking. Especially thanks to their contribution of amino acids useful for the construction of cells and their replacement. Proteins and then fish, eggs, cheese, milk, meat and legumes should represent about 30% of a hiker's daily meal. Another 20%, however, would be appropriate if it consisted of fats or lipids (oil or butter, for example), while to combat fatigue it is also useful to fill up with vitamins. Those of group B are the most suitable in this sense. There C vitamininstead, it strengthens the immune system.
The menu
But what is the best diet for those who have to spend a day dedicated to trekking? First of all you have to organize yourself in the kitchen since the day before. That is, you have to go to dinner the night before with the right amount of carbohydrates, fruit and sugar and drink lots of water. Instead, avoid an exaggerated load of meat or protein. TO Breakfast milk, juice or yogurt, do not overdo it, they are just fine. Even better if accompanied by cereals, biscuits, bread with jam or fresh fruit. During the excursion, again, it is important to have water with you to constantly integrate the body from the inevitable loss of mineral salts due to sweating. Drink every half hour. Furthermore, we must not forget to put easily digestible and useful foods in the backpack to continue the excursion such as apple, citrus fruits, banana, apricots, grapes, prunes, dried fruit, dry biscuits, chocolate.
Break and dinner
If there is a lunch break during the excursion, the sandwich classic of picnics is good, as long as it is accompanied by light ingredients and at the same time protein like bresaola, grana or lean ham. Once back home, the time has come to recover the energy spent. The sausages have been abolished, better to choose pasta or rice in broth or legumes like chickpeas, beans and peas. Always with pasta. Lastly, thanks to flavonoids, low-fat cheeses give a concrete and useful antioxidant contribution to the entire body.
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