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Q What do I need to eat to fuel my walking?
A Prior to walking you should fuel on a meal consisting of carbohydrate and some protein. This needs to be a complex carbohydrate, such as whole grains, vegetables, fruits, beans, nuts, and seeds, since they release energy slowly, helping to sustain you over a longer period of time. During your walk, you’ll need to top up your energy stores to replenish the energy you are expending. You should continue to consume nutrient-rich options – dried fruits, bananas and energy bars are good convenient options. Avoid sugary snacks as these provide a temporary boost which is quickly followed by a lull. Eat the food provided at checkpoints/snack stations, even if you don’t have much of a appetite, and don't be tempted to rush through without eating just to save a few minutes. You can boost your carb intake by taking on energy drinks – ideally ones you've mixed yourself so you know what has gone into them – and this serves a double purpose in keeping you hydrated. The importance of drinking enough can’t be stressed enough, so drink regularly – it will help you avoid a number of symptoms including muscle cramps, headaches, light-headedness or dizziness. Remember, at higher levels of altitude, your body will dehydrate much quicker than it will at sea level, so make sure you are drinking enough to compensate and replace the salts lost through sweating.