nutritional fundamentals
Macronutrients
Food is categorised in three macronutrients: proteins, carbohydrates, and lipids. Here is a brief overview of the macronutrients and their basic functions. For a broader understanding of nutrition and its effect during sporting activities, please investigate sports nutrition.
Proteins are made of amino acids and are the building blocks used for enzymes, hormones, tissue replication and repair. A key component of muscles, proteins assist in increasing the size and strength of muscle fibers (cells). Sources of protein include meat, poultry, fish, eggs, and dairy. Vegetarians can form complete vegetarian proteins by combining rice, legumes, and corn. There are also many brands of protein powders made from dairy, soy, and/or legumes.
Carbohydrates are the primary source of energy for cellular function. It is especially important for activities lasting more than sixty to ninety minutes. If carbs are not used immediately, they are stored as glycogen in muscle cells and in the liver, or as fatty deposits. Two hours of aerobic activity will deplete the glycogen stores from the muscle cells. ‘Bonking’ during an endurance competition, occurs when all glycogen stores have been depleted and no new carbohydrates are consumed. The athlete will experience weakness, extreme fatigue, and light-headedness. Therefore, it is important to eat regularly to replenish glycogen stores. Sources of healthy carbs include fruits, vegetables, grains, legumes, and nuts and seeds.
Food is categorised in three macronutrients: proteins, carbohydrates, and lipids. Here is a brief overview of the macronutrients and their basic functions. For a broader understanding of nutrition and its effect during sporting activities, please investigate sports nutrition.
Proteins are made of amino acids and are the building blocks used for enzymes, hormones, tissue replication and repair. A key component of muscles, proteins assist in increasing the size and strength of muscle fibers (cells). Sources of protein include meat, poultry, fish, eggs, and dairy. Vegetarians can form complete vegetarian proteins by combining rice, legumes, and corn. There are also many brands of protein powders made from dairy, soy, and/or legumes.
Carbohydrates are the primary source of energy for cellular function. It is especially important for activities lasting more than sixty to ninety minutes. If carbs are not used immediately, they are stored as glycogen in muscle cells and in the liver, or as fatty deposits. Two hours of aerobic activity will deplete the glycogen stores from the muscle cells. ‘Bonking’ during an endurance competition, occurs when all glycogen stores have been depleted and no new carbohydrates are consumed. The athlete will experience weakness, extreme fatigue, and light-headedness. Therefore, it is important to eat regularly to replenish glycogen stores. Sources of healthy carbs include fruits, vegetables, grains, legumes, and nuts and seeds.
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Lipids, or fats, are stored in fat cells and in muscle fibers in the form of triglycerides. Lipids are utilised in the hormonal system, nervous system and in cellular functioning. Because a gram of fat has nine Calories compared to four Calories per gram of protein and carbohydrates, it is also a great source of energy. Lipids can provide fifty to eighty percent of energy needs during prolonged exercise. The liver will release fat stores as ketones which can be used for energy. Fat cells also store fat soluble vitamins (A, D, E, K). Healthy fats can be found in olives, olive oil, cold water fish, coconut oil, avocado, nuts, and seeds.
Fiber is often included in the macronutrient category. Although it does not provide energy, it improves the health of the gastrointestinal system and therefore, does contribute to improved metabolic function. It is recommended to consume twenty-five to thirty-four grams of fiber per day. Good sources of fiber can be found in fruits, vegetables, whole grains, and legumes. |
Canada's Food Guide
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Micronutrients
Micronutrients are smaller nutritional components, vitamins, and minerals, that are required for cellular function, chemical messaging, enzyme, and hormone production. Some Vitamins and essential oils assist in decreasing oxidative stress and may speed the healing process. These micronutrients include vitamin E and Omega oils (3, 6, 9).
Some minerals, named electrolytes include sodium and potassium. These minerals, along with calcium and magnesium, assist in chemical messaging and transport into, and out, of cells. Without these important minerals muscle contraction and metabolic functioning may become negatively affected and lead to serious health problems. Electrolytes can be found in salty foods, dried fruits, vegetables, nuts, and seeds. There are various electrolyte drinks on the market. These vary in effectiveness and quality. Do your research prior to choosing one.
Micronutrients are smaller nutritional components, vitamins, and minerals, that are required for cellular function, chemical messaging, enzyme, and hormone production. Some Vitamins and essential oils assist in decreasing oxidative stress and may speed the healing process. These micronutrients include vitamin E and Omega oils (3, 6, 9).
Some minerals, named electrolytes include sodium and potassium. These minerals, along with calcium and magnesium, assist in chemical messaging and transport into, and out, of cells. Without these important minerals muscle contraction and metabolic functioning may become negatively affected and lead to serious health problems. Electrolytes can be found in salty foods, dried fruits, vegetables, nuts, and seeds. There are various electrolyte drinks on the market. These vary in effectiveness and quality. Do your research prior to choosing one.
Supplementation
There is an ongoing debate on vitamin supplements. If a diet is varied and includes whole foods, supplementation may not be necessary. But lower quality or refined foods, advancing age, digestive disorders, and other factors may reduce nutrient absorption. The thru-hiker might consider adding a multi-vitamin, omega-3, and/or Vitamin C when on a wilderness trek where there is little access to any fresh whole foods. Eating dehydrated foods for a prolonged period may lead to lower micronutrients in our system.
* Food items and their individual Macronutrient and Caloric values can be found at the bottom of this page.
Diets
At home, the general guidelines of a nutritious diet include a varied selection of fresh whole foods and the proper balance of the macronutrients and micronutrients.
On a trek, your diet is dependent on what foods are available and the type of adventure (Camino, guided, or wilderness). This may be significantly different from how you eat at home.
Diet Types
There is an ongoing debate on vitamin supplements. If a diet is varied and includes whole foods, supplementation may not be necessary. But lower quality or refined foods, advancing age, digestive disorders, and other factors may reduce nutrient absorption. The thru-hiker might consider adding a multi-vitamin, omega-3, and/or Vitamin C when on a wilderness trek where there is little access to any fresh whole foods. Eating dehydrated foods for a prolonged period may lead to lower micronutrients in our system.
* Food items and their individual Macronutrient and Caloric values can be found at the bottom of this page.
Diets
At home, the general guidelines of a nutritious diet include a varied selection of fresh whole foods and the proper balance of the macronutrients and micronutrients.
On a trek, your diet is dependent on what foods are available and the type of adventure (Camino, guided, or wilderness). This may be significantly different from how you eat at home.
Diet Types
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The Mediterranean Diet ratio suggests the following combination of the three macronutrients. This fits well with vegan, vegetarian, or omnivore lifestyle choices. Canada’s and US food guides are based on this diet style. Its chief source of energy comes primarily from carbohydrates. It offers many options for menu selection, and can be molded to most treks.
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The Ketogenics Diet aims to change the metabolism from burning carbohydrates to burning fats (production of ketones). Becoming keto-adapted may take three to seven days. Some research suggests that endurance athletes may perform well once keto-adapted. The athletes experience less of the ‘bonking’, or hypoglycemic lows, during their performance as they can readily use ketones as a primary energy source. The challenge may be in finding Keto-friendly foods on certain treks. For more on this type of diet refer to available research in books and articles/videos relating to this subject.
No matter which diet strategy you choose it makes sense to research what food will be available on the trek. When choosing foods for your next foray into the woods, choose nutritious options from the widest variety of sources possible. This helps maintain health, provides optimal fuel for your performance, and fights off boredom. This table is the outcome of the nutritional preparation for one of our trips. It outlines:
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One of our thru-hiking meal plan
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The Food Macronutrient and Caloric Values Table.
