Nutritional Guideline Vol. 1

Here's our first nutritional "guideline". We are not doctors or board certified nutritionists. Follow our examples at your own risk.

Carbs or Protein: Vol. 1

Why am I writing more than one volume on carbohydrates versus protein? Because of the variety of needs you will have in different situations. Note: The majority of the medical community advises a well balanced diet. We are not simply promoting carnivores (Atkins diet) nor are we herbivores (total vegetarian) but we are describing omnivores (people who utilize all potential food sources.

It was a couple of years ago and the Team was on its way to a kayak trip down the Agawa River in Ontario. We drove to Sault. Ste. Marie, Canada and spent the night downtown at the train station in our Jeeps. The following day some would ride the train with our kayaks and the rest would drive to a rendezvous point further up the line.

Our choice of restaurants within walking distance that morning was scarce. We settled for a restaurant at a local high rise hotel. It was a fine restaurant. Our nutritional needs that day would be mixed, some sitting and waiting and then constant paddling on the Agawa. What should we eat facing those requirements? Easy choice. Figure you need lots of carbs when exerting lots of energy and more protein when sitting or only slower activity is required -- half carbs and half protein. A good example of this type of meal is pancakes or French toast with peanut butter. Or try eggs and a meat with two pieces of wheat toast with jelly.

That was a real life example of how to maximize your potential with nutrition. Overall carbohydrates provide quick energy and protein gives you energy over a longer period. The following is an outline of nutritional scenarios some members use.

Light Activity: Sitting or very little walking or exertion. Emphasis on more protein than carbs. Protein can come from many sources, i.e. meat, eggs, dairy (cheese), soy, and combinations of beans, rice, peanuts and peanut butter. These are the most common sources. You may have a "protein mix" or drink you favor. The down side of protein drinks is the large volume you would have to take with you on an expedition. Meat and peanuts/peanut butter are the two protein sources favored by most of our group.

Moderate activity level: Walking and/or some exertion level i.e. slow paddling, setting up camp, ropes course, or short hike (under 3 miles). Mix the protein and carbs. A breakfast like the one in my opening story is fine. Lunch could be more carbs than protein. Carbohydrates can consist of simple sugars (bread, any grains like oatmeal, pasta, rice, fruits or fruit snacks, high sugar drinks, and candy). A good trail mix with a variety of dried fruit, m & m's, and peanuts or mixed nuts (my favorite) can be your breakfast, lunch, and dinner with moderate activities. We like at least one ingredient in our trail mix to be lightly salted. We had one team member get cramps in his hands on a kayak trip and eating a salt packet at our next stop solved his cramping problem. One meal that takes a little time because of boiling water is Ramen noodles and one 6oz. can or pouch of meat. We've found this to be a good balance when moderate activity is required.

Heavy activity: Bicycling, kayaking over long stretches, hiking over 3 miles, canoeing a tough river, rock climbing, etc. These activities require stamina and energy over longer periods of time. Starting the night before try the Ramen noodles and meat or spaghetti with meat and cheese. The morning of these activities eat a double ration of carbs; oatmeal, pancakes, French toast, cereal with fruit, etc. Lunch could consist of more carbs in a trail mix, oatmeal again, power bars, fruits and granola and a power drink.

Dinner. We're going to figure by dinner time you are done with the hardest activity of the day so eat what you want now. A 50/50 protein/carb dinner would be just fine. Remember to treat yourself to a 'creature comfort' like pudding, pie, cake, or candy bar. One guy even brought along dinner mints for the team.

COLD WEATHER REQUIREMENTS: The only change I make to my diet in extreme cold weather (below 32 F) is more protein overall. Also before bed eat something. A candy bar, hot chocolate, Gorp, or power bar. The energy you get from this snack will be used to make body heat during the night.

Our team has tested these nutritional guidelines on expeditions from Michigan, to Canada, Colorado, and Florida during all seasons and conditions including sub-zero temps to over 90 F under various activity levels. We have the video's to prove it too.

Good eating and remember, if you don't take it with you, you ain't going to have it when you need it (notes from a non-minimalist hiker).

Cookie Charlie