This book is mainly from the book “Be sure to Know Before Climbingâ€. A few of these books include the National Geographic Ultimate Mountaineering Equipment Guide and Outdoor Equipment Lightweight.
“Be sure to know before climbing†explains how the food we eat comes into operation:
Carbohydrates
The fuel for mountaineering is mainly
a. Carbohydrates
b. Fat.
A can burn itself, but b must be mixed with a to burn, that is, only b, no a, muscle can not operate.
Carbohydrates burn quickly during exercise, but they can only be stored in a certain amount. Too much will be converted into fat in the body and therefore need to be supplemented in small amounts and continuously. If exhausted not only muscle fatigue, brain and nervous system will also fatigue. Therefore, short-term mountain climbing, carbohydrate supplementation is quite important.
There are two major categories of carbohydrates: sugars and starches
carbohydrate:
1. Includes sugar, candy, chocolate, milk sugar, fruit juice, etc.
2. It is a fast-acting fuel that quickly increases blood sugar levels.
3. A lot of ingestion before exercise, but will make the blood sugar value lower, but also easier to fatigue than not eating.
Starch type:
1. Includes rice, noodles, bread, and potatoes.
2. It is a slow-acting fuel that can maintain long-term results.
3. Suitable for breakfast.
Heat
The International Mountaineering Association (UIAA) medical committee trials that the weight of 60 kilograms of adults climbing at an average speed for eight hours is as follows:
Weight
Heat consumption
Empty hand
2880 card
5kg
2880 card
10kg
3600 cards
15kg
4000 card
20kg
4320 card
However, these calories need not be completely replenished, because fat will supply 1/2 to 2/3 (endurance is better in the ratio of carbohydrate to fat, fat is more dominant, so normal exercise is very important) That is, we only need to add just 1/2~1/3. That is, if you consume 3600 cards, you need to add 1200 to 1800 kcal of calories during the journey. According to the recommendations of the International Mountaineering Association (UIAA) Medical Committee, eating for at least two hours and preferably mixing starch and sugar.
So what are the above and this topic: How long does it take for lunch to go on hiking? Even if we are climbing, the habit and time of eating three meals is the same as in the plains. Breakfast and dinner are eaten at the camp, and we can get up earlier or sleep a bit later. However, lunch is eaten during the march. Is it necessary or spend an hour for lunch, is it really effective in restoring physical fitness?
No scientific surveys and statistics are required. We all know that we always walk without rest and regular rest. Of course, there is a long walk and the overall time is relatively short. So is eating the same? The energy conversion takes time. If you feel hungry and eat again, will it be too late to add energy? To use the above mentioned eight hours to add 1800 cards, you need to add an average of 225 calories per hour. If you take an average of 10 minutes of rest every hour and you add 225 calories to food or bread and other immediately edible foods. Will the heat be suitable for a one-time supplement of about 900 calories at noon?
If one hour of lunch time is lost, does it mean that the odds of reaching the camp an hour earlier and avoiding afternoon showers can be improved?
I think if you want to make the lunch break into zeros and assign it to various breaks, you need to change your eating habits. Changing habits is the hardest thing we can do, whether it is in the mountains or under the mountains.
For the climbers, for a day, after arriving at the camp, it takes at least an hour to prepare dinner. If we can supplement the amount of carbohydrates and proteins mentioned in the article, it will be helpful for muscle repair. In the second place, it will not be so hungry at dinner, and it will not take more food than needed because of hunger.
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