1. Nutrition for Trailwalkers
OxfamTrailwalker 2006
Nutrition for Trailwalkers

2. 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

3. Nutrition Integral part of training Exercise nutrient needs
70 kg person at 6 kph on level ground 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

4. Carbohydrate 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

5. Carbohydrate Carbohydrate loading – 10-12gm/kg/day for 5-7 days
Aim:  glycogen stored in muscles & liver
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 hrs before the event

6. 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 min before  urine
Sweating (esp endurance events) – Sports drink
Continuous intake - Drink every minutes on the trail, check urine colour and output.
Dehydration -  muscle strength
 coordination
muscle cramps
heat exhaustion, heat stroke

7. Protein 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

8. Fat 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

9. Vitamins & Minerals
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

10. Right Diet 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

11. What to eat Rice Bread Potatoes Pasta/noodles Banana 
Food rich in Carbohydrate
Rice
Bread
Potatoes
Pasta/noodles
Banana 
Power Bar, Cereal Bar  on the trail
Natural Food Bar 
Energy gel 

12. What to eat Fruit juice, Sugar drink & Candy
Careful with big sugar load
absorbed quicklyblood glucose 
 insulinblood glucose performance
Reactive Hypoglycemic/Sugar crash
Mix and match carbo food which converts to glucose at different speed after ingestion to maintain steady blood glucose level.

13. What to drink Plain water best for rehydration
Sports drink (with vitamins, minerals and calories)
Bottled/powder
Avoid alcohol - diuretics, affect judgement
Tea & coffee – caffeine
diuretic, suppress sense of hunger & thirst, drink as needed only

14. How to sustain good nutritional level
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

15. Conclusion
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

16. Keys Keep your energy levels up Keep your fluid levels up
Avoid hunger during the event
Stabilize your blood-sugar level
Eat frequent mini-meals on the trail
Keep your fluid levels up
Drink plenty of fluids before, during & after
Drink before you get thirsty
Keep your body & spirit up

17. The End