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:
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.
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…
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.
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!)
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.
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 fluids.
Increased protein requirements. While your body is adapting to training your muscles need additional fuel. Aiming for 1.2 – 1.7 grams of protein per kilo body weight is a good place to start (Example: for a 70 kg person (1.2 – 1.7g x 70kg) = 84 – 119 g protein per day). Again, this should be spread throughout meals and snacks to prevent the breakdown of muscle as a fuel source.
Fluids are vital! Again, it is important to try out what works for you during training. Aiming for 600-750 mL per hour. Think about how long you plan to be on the trail between checkpoints and how much fluids you will need to carry over this time. During the peak of the sun this might be slightly higher, and slightly less in the cool of the night. Hydration packs come in very handy for carrying and consuming fluids.
Everyone is different. Just because your team member tried out the latest sports gel and it worked wonders for them does not mean it’s the best choice for you to add to your nutrition plan on event weekend without trying it out before hand. Remember key point number 2. Practice, practice, practice!
If you need more support planning out your nutrition for training and event weekend book an appointment with our Dietitian at WA Health Group. We are located in Hilton, WA, 7 minute drive from Fremantle. Call 6161 4091 or email firstname.lastname@example.org