07/20/2018
I'm finishing up a summer class on nutrition. This week we were working on what to eat along with exercising. Since it's an online class, we had this discussion:
You and your family have booked a cabin just outside of Gatlinburg, TN. Everyone is excited about tomorrow's plan to tackle the Ramsey Cascades trail, a beautiful eight mile round-trip hike that gains more than 2,000 feet in elevation over the course of four miles. The park brochure says this trail is considered to be a strenuous hike, but it will allow you to view the tallest waterfall in the park (at the highest point of the hike at the four-mile, half-way point) so everyone has decided the effort to get there will be worth it.
(Reference Sites: http://www.hikinginthesmokys.com/ramsay.htm (Links to an external site.)Links to an external site. and http://www.nps.gov/grsm/planyourvisit/ramsey-cascades.htm (Links to an external site.)Links to an external site.)
You know that your body needs ample nutrition to be able to sustain your efforts throughout the hike, and to recover safely from the increased work required to make it all of the way to the falls and back. To prepare for the hike which you estimate will take a total of 7 hours, you are planning to head to the grocery store so everyone can have an appropriate breakfast before leaving, snacks and drinks along the trail (there is nowhere to stop along the trail to make purchases so everything must be carried by the group), lunch at the falls, and a recovery dinner when you get back to the cabin at the end of the day.
Post what you plan to feed the group for the following meals.
Breakfast at the cabin before heading out to hike.
Snacks and drinks to carry with you for consumption along the way.
Lunch at the falls.
Dinner upon returning to the cabin.
Include an explanation of why you selected each item. You may find this site by the American Heart Association helpful as you think about your food selections: Food as Fuel (Links to an external site.)Links to an external site.
After you have submitted your meal plan for the day of the hike, review the plans of your classmates. Comment on at least two classmate's posts with suggestions to improve their meal plan or comment on something you might want to "borrow" to incorporate into your meal plan and why.
Think easily digestible carbs for breakfast, before the hike. You want something to hydrate during the hike. Lunch, like breakfast, you want more easily digestible carbs. Dinner, after the hike, you want things with carbs and protein.
(Pickles are good for muscle cramps. Nonfat chocolate milk. is ideal post workout because it's a perfect mix of carbohydrates and protein. According to a University of Connecticut study, runners who refueled with 16 ounces of nonfat chocolate milk had greater glycogen stores post-workout compared to those who had a carb-only recovery drink. Those are just 2 things that I've added.: https://www.self.com/story/pickle-post)
(I did not add the pics. They popped up themselves.)
