Hiking can be a workout that will solicit your body and your mind to levels that will increase physical strength if you properly prepare for the extra effort.
Good nutrition can help your body perform better and recover faster after each hike especially after a more difficult trail.
Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage. Staying hydrated is also important and certain supplements like creatine or caffeine might be beneficial.
Knowing what to eat is important
Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better.
Each macronutrient has a specific role before a physical activity. However, the ratio in which you need to consume them varies by the individual and type of exercise.
Below is a brief look at the role of each macronutrient.
Carbs
Your muscles use the glucose from carbs for fuel.
Glycogen is the way the body processes and stores glucose, mainly in the liver and muscles.
For short and high intensity exercise, your glycogen stores are your muscles’ main source of energy.
But for longer hikes, the degree to which carbs are used depends on several factors.
These include the intensity, type of physical effort, and your overall diet.
Your muscles’ glycogen stores are limited. As these stores become depleted, your output and intensity diminish.
Studies have consistently shown that carbs can increase glycogen stores and utilization while boosting carb oxidation during exercise.
Carb loading, which involves consuming a high carb diet for 1–7 days, is a well-known method to maximize glycogen stores.
Protein
Many studies have documented the potential of pre-workout protein consumption to improve athletic performance.
Eating protein (alone or with carbs) prior to exercise has been shown to increase muscle protein synthesis.
Fat is the source of fuel for longer and moderate-to-low intensity exercise.
In conclusion carbs help maximize glycogen stores for high intensity exercise, while fat helps fuel your body for longer, less intense workouts.
Meanwhile, protein improves muscle protein synthesis and aids recovery.
The timing of your meal is also an important aspect of pre-exercise nutrition.
It’s recommended to consume a full meal 2–3 hours before your workout. For meals eaten closer to your workout, choose simpler carbs and some protein.
A good rule of thumb is to eat a mixture of carbs and protein prior to exercise.
Supplement use is also common in sports. These products may enhance performance, improve strength, increase lean body mass, and reduce fatigue.
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Hydration is also crucial
Your body needs water to function.
Good hydration has been shown to sustain and even enhance performance, while dehydration has been linked to significant decreases in performance.
Water is important for performance. It’s recommended to drink water and sodium-containing beverages before exercise to promote fluid balance and prevent excessive fluid loss.
To maximize your performance and recovery, it’s important to fuel your body with the right nutrients before a workout.
At the end of the day, simple pre-workout nutrition practices can go a long way in helping you perform better and recover faster.