• Hiking can be a hectic but very fun activity!!! Given that a hike usually lasts more than 90 minutes, you need to plan your nutrition accordingly to make the best of the experience…
  • Some nutrition tips to follow:
  • • 2 to 3 hours before hiking eat low glycemic foods (All bran cereals, natural Muesli, whole or skimmed milk, Sweetened Yoghurt, sponge Cake, Apples or kiwi fruits) to load your body with glycogen – A slow burning fuel.
  • • 15 minutes before the activity or during the first part of your hike drink a high glycemic drink (sports drink or a fruit juice); it will spare the glycogen your body stored and burn fat for energy – therefore increasing endurance.
  • • Consume 5 to 6 small meals per day instead of two to three large ones. This will help you modulate your insulin and blood sugar levels.
  • • Do not consume large amounts of fat (manakish, knefe, burgers, pizza, french fries,…) neither before nor after the hike.
  • • Your body will lose fluids through sweating and dehydration will significantly reduce your performance; so DRINK PLENTY OF WATER, a few sips every 10 to 15 minutes. If you get dehydrated you will start to feel dizzy, to suffer from headaches and you will lose energy.
  • By following Some simple tips you will maintain your energy and benefit from a fun and healthy day!!!
  • Contact Information:
  • Viviane Rhayem – Clinical Dietitian
  • Dekwaneh, Slaf Street, Mikael Center, Bloc B, 2nd floor, Above Bank of Beirut
  • Clinic: 01/69 64 49
  • Mobile: 03/13 55 01
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