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Women Outside
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NUTRITION ON LONG WEEKEND HIKES: Drink water for the first hour get in the habit of sipping some every 15 minutes After the first hour drink at least a cup of Gatorade each hour in addition to water. Food to try out while training: After 1st hour... eat 1/2 to 1 whole bar per hour Clif Bars Harvest Power Bars (not the other ones... they freeze solid) Luna Bars Dried fruit/nut mixes Gu ( I personally think this stuff is nasty... I like glucose tablets... you only need this for summit day... but just try to find something you like) DAILY: (DISCLAIMER: This part is just a guideline OK! I still sneak and eat pizza when training... this is just to get you focused on FUELING your body as you are building muscle. This is not a get-skinny plan..it's for getting strong (which will make you look thinner anyway... but is MUCH more fun). Eat little snacks every 3-4 hours (you'll need this habit when you're climbing!) Be sure you are getting some protein every time you eat Best to eat majority of starchy carbs in the AM And no starchy anything before bed (so your muscles can build from your workout!) Try to aim for ½carbs and ½ protein by weight each time you eat... like 3 oz chicken/3 ounces of rice (obviously the rice serving will look bigger.) The less processed the food is the better (nuts are good but just a few) Go easy on the fat (beware of low-carb bars with lots of fat) Go easy on the sugar Ship all your beer and gin to me. = ) EXAMPLE: Breakfast: Oatmeal or rice cereal (try adding a little soy protein powder) Snack 1: Harvest Power Bar Snack 2: 3oz chicken/3 oz rice and lots of veggies Snack 3: leftover lunch from that too-big serving they gave you Snack 4: small handful of nuts Dinner: Fish or chicken or steak and green salad (skip starchy stuff late…so your body can tap into the protein) HIKES Neat day trip for a longer hike: Banning State Park by the St. Croix River Lebanon Hills in Eagan Trails along Missippi River... good steep rocky ones are good! The more hills you can go up and down with a pack... the better |
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