Oxfam 100km Trailwalker nutrition preparartion


The Perth 100km Oxfam Trailwalker is fast approaching! With under 8 weeks left to get all your training and preparation in before event weekend be sure to give your nutrition some consideration. Fuelling your body throughout endurance exercise is vital, especially in an event such as this which will test your not only your body, but also your mind.

Here are 10 key points to consider when planning your nutrition:

  1. Its not just about event weekend. Make sure your diet in preparation during training has a good source of carbohydrates and protein at each meal and snack to ensure your body receives all it needs for training and recovery.

  2. Practice Practice Practice! If you plan on doing something on event weekend be sure to try it out during training. That includes fluids, snacks and meals as well as shoes, socks, clothes, hats, watches, backpacks…

  3. Variety is key. You will be on the trail a LONG time so aiming to include some sweet and savoury options will prevent flavour fatigue. Think about vegemite sandwiches, lollies, pikelets, 2 minute noodles, banana, crumpets, creamed rice, sports gels/bars etc.

  4. Use your checkpoints. Think about what time you expect to reach each checkpoint and what food you might want ready for you. How amazing would a warm bowl of spaghetti Bolognese be when you walk into Checkpoint 4 in Chidlow at 7pm Friday evening? Support crew should be used to the best of your ability. Providing you with a top up of fresh snacks along the way, a warm meal ready when you need it, fluids to consume and top up before setting off on your next leg (and perhaps a foot rub if you are lucky!)

  5. Practicality! There aren’t too many bins along the trails so whatever you consume, you may need to hold onto the container/wrapper until your next check point. Decanting snacks into sealable plastic bags that can easily be tucked back into your backpack once you’ve finished with them will be a lot easier than carrying them in their original containers, for example: tins of creamed rice or baked beans.

  6. Increased carbohydrate requirements. When you are exercising your body needs additional fuel to normal. Start having a look at some nutrition panels and aim for 5 – 7 grams of carbohydrate per kilo body weight (Example: for a 70 kg person (5 – 7g x 70kg) = 350 – 490 g carbohydrate per day). This should be spread throughout meals, snacks and flui