Transcript Trailwalker2006NutritionforTrialwalkers v1.1

OxfamTrailwalker
2006
Nutrition for Trailwalkers
Trailwalker is an endurance
event requiring proper
physical training & nutrition to
sustain good performance
•Failure
to complete trailwalker
•Physical
injury / pain
•Muscle cramps / fatigue
•Dizziness, blackout / hypoglycemia
•Vomiting / dehydration
Nutrition
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Integral part of training
• Exercise nutrient needs
• 70 kg person at 6 kph on level ground - 360 cal/hr
24 hr - 8,640 cal
• Optimal nutrition brings out best performance
• Develop right eating habit during training
• Before, during and after Trailwalker
• Carbohydrate, water, protein, fat and supplements
• Food variety
Carbohydrate
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Main source of energy in exercise (65 - 70%)
• Carbohydrateglucoseglycogen stored in
muscles/liver
•  exercise   muscle tissue  calories demand
• Body’s carbohydrate reserve <1,200 calorie - only
last 90 minutes of strenuous exercise
• Continuous intake - eat carbohydrate every hour
along the trail
• Avoid hypoglycemia - poor-judgement, bad temper,
dizziness and fatigue
Carbohydrate
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Carbohydrate loading – 10-12gm/kg/day for 5-7
days
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Aim:  glycogen stored in muscles & liver
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Practised by mature athletes in endurance events
Begin with a high protein, low carbohydrate diet &
exercise strenuously few days before (start of the wk)
Eat a very high carbohydrate diet (pancakes, rice or
noodles) and exercise very little few days towards the
event, esp. 24-48hrs before the event
Water
H2O digest & metabolise food
• H2O sweat to lower body temperature
• Well hydrated - 8 glasses 1 day before 
500 mls 2 hr before
 clear
500 mls 15 min before  urine
• Sweating (esp endurance events) – Sports drink
• Continuous intake - Drink every 15-30 minutes on the trail,
check urine colour and output.
• Dehydration -  muscle strength
 coordination
muscle cramps
heat exhaustion, heat stroke
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Protein
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Build up muscle and strength
1-1.5g/kg/day
Excess stored as fat, extra strain on kidney
Not a quick source of energy
Delay stomach emptying, takes longer to
digest than carbohydrate
High protein diet may increase urine
production, leading to dehydration
Fat
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No more than 30% of energy in exercise
• Only metabolized when CHO supply runs out
• Fat metabolism too slow to release energy
• Fatty food slows down digestion, bloated
feeling in the stomach
Vitamins & Minerals
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Play an important role in metabolism of food
and in muscle function
•  physical activity   your need in vitamins
and minerals
• Antioxidant clears the harmful substances
released from stress of exercise
Right Diet
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Balanced in carbohydrate, protein and fat
• Nutrients come from a wide variety of food
• Sports diet - high carbohydrate, moderate
protein, low fat
• Rich in vitamins and minerals
What to eat
Food rich in Carbohydrate
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Rice
Bread
Potatoes
Pasta/noodles
Banana
Power Bar, Cereal Bar
Natural Food Bar
Energy gel
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
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
on the trail
What to eat
Sugar
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Fruit juice, Sugar drink & Candy
• Careful with big sugar load
absorbed quicklyblood glucose 
 insulinblood glucose performance
Reactive Hypoglycemic/Sugar crash
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Mix and match carbo food which converts to
glucose at different speed after ingestion to
maintain steady blood glucose level.
What to drink
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Plain water best for rehydration
Sports drink (with vitamins, minerals and
calories)
Bottled/powder
Avoid alcohol - diuretics, affect judgement
Tea & coffee – caffeine
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diuretic, suppress sense of hunger & thirst, drink as
needed only
How to sustain good
nutritional level
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Establish an eating pattern during training
• Eat & drink as frequently as possible
• Don’t rely on sense of hunger or thirst
• Try out food which works with you beforehand
• Gastrointestinal upset lower performance, worst
situation cause quitting of race
• Read the nutrition panel on prepacked food
• Eat tasty food which you enjoy
• Replenish carbohydrate and fluid after the race
Conclusion
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Food & drink on the trail is a personal choice,
provided the combination meets your physical
need
Feeding is a disciplined and calculated act,
should be integrated into training
Plan well ahead
Optimize body condition to enter race
Maintain optimal nutritional status during the
race
Finish the race with best performance
Keys
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Keep your energy levels up
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Keep your fluid levels up
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Avoid hunger during the event
Stabilize your blood-sugar level
Eat frequent mini-meals on the trail
Drink plenty of fluids before, during & after
Drink before you get thirsty
Keep your body & spirit up
The End