A couple of days ago, I wrote about “not poisoning yourself” when training for and participating in the 3-day, 60-mile event. This post is a bit of an extension to that.
If you have a high performance car, you don’t want to feed it crap gas, or you will get crap performance. Our bodies are the same. Knowing and understanding this fact, should makes fueling our bodies for long distance training walks or the actual event a bit easier.
When I was in high school, I was very active in sports. The swim team would have “carb load” dinners the night before a meet. The purpose of this was to bulk up on the carbs to give our bodies the fuel they needed to kick the other teams booty in the meet, then next day.
While in theory, this was a great idea, the execution wasn’t always the best option. We would bulk up on highly refined carbs (spaghetti) that, I now know, would bog down our bodies, and be burned off before our meet. My nutritional choices these days are much different.
A 10-12 mile training walk at a 3.5-4.25 mph rate will burn right around 1,000 calories. That’s a ton! Its important that we feed our body the right fuel for the job. Here is an example of how I fuel my personal engine before a training walk.
During the Week
All week long, I focus on high fiber, whole foods with quality proteins, plant based carbs, and natural fats. (Nothing artificial – I did eat a couple of gourmet chocolates today.) Here are some of my favorites.
- Broccoli salad
- Pico de gallo and an avacado
- Chicken, romaine, spinach wrap
- Steamed broccoli (its my daughter’s favorite veggie)
- Tons of raw fruit
- whatever else I can find laying around
- Watermelon Lemonade
- Greek Yogurt
- Protein Smoothees
Morning of my Training Walk
Wake up at 6 AM. All gear was prepared the night before. Water bladder with 1.5 liters of water & water bottle with Performance are in the fridge waiting to be placed in the camelbak.
I then mix up a Protein smoothee or I grab a meal-in-a-bar, I quickly swallow my morning supplements, eat my 2 Energy Chews & head out the door.
My phone is set to track my walk, provide my sound track, and the game is on.
As I walk along I sip on water regularly and occasionally take a swig from the Perfomance bottle.
After about an hour of walking, I will stretch some, including my shoulders and arms. Then, at about 2 hour mark, I will grab a snack bar. I usually carry 1 of two kinds… Protein Snack Bar or Fiber bars or both. (Nothing worse than being bound up and bloated while walking a long distance.)
If I am out at the 4 hour mark, I usually grab another snack or meal bar too keep the calories and blood sugar pumping at a steady rate. I know that personally, I need to refill my 1.5 liters of water at about mile 8 or 9. (Be SURE you plan to have a pit stop/refill station on your route.)
So I am eating about every 2 hours.
When I return home, the FIRST thing is to STRETCH out. THEN, as soon as I can, I get my recovery Physique Smoothee mixed and drink it down. Then I shower, put on loose fitting clothes and make breakfast for my family, standing at the stove. (yes, that’s really how it happens)
Sometimes I need a little extra
For those times when I am finished walking and my muscles tighten up more than I expect, or my feet or hips hurt, that tells me I am experiencing some inflammation. I, personally, combat this with supplements that make all the difference in the world.
- Omegas– for the inflammation A full days dose all at once
- Alfalfa – also for inflammation
- VitalMag – magnesium for cramping muscles (I’ll take a double dose here b/c I know I am deficient if I am cramping)
- Calcium Magnesium – Again, if I am cramping, I am deficient so I take at least 1000 mg
- Tons of filtered water. Keep the fluids pumping
- I may also do a second Physique 2 hours after my first
After my supplement cocktail, I notice, about 20 minutes later, that the tightness, the stiffness, and any pain subsides. I also, have a massage therapist who works with me directly to assist me in my training and a chiropractor who keeps me in line.
My personal, bottom line
I don’t discuss other products, that I am not knowledgeable about. I have found a brand I trust that has NONE of the artificial things, NONE of the doping things (thus many of my friends, who are Olympians, also use them) The products are all low glycemic, gluten free – for those who need it, and only contain nutrition boosting ingredients.
My article here is about what I use, what I have found success with and what has allowed me to enjoy 60-mile walks mostly pain free as opposed to the 60-mile walks before my friend introduced me to them (8 years prior – younger)
I hope this helps you. If you would like any additional information, or would like to join me on a training walk, please contact me.
Have a GREAT Holiday weekend and…. HaPPY WALKING!