Our top nutrition tips for a successful sporting adventure
Whether you're going on a multi-day trek, a sporty road trip or a weekend micro-adventure, it's essential to eat well before, during and after exercise. A good nutritional strategy not only helps you maintain your energy levels, but also helps you recover better so you can enjoy every moment to the full.
👉 Here are our top tips, approved by our nutrition expert Jodie, for travelling light in mind and body, while still eating well!
1️⃣ Breakfast: lay the foundations for an active day
In the morning, it is essential to eat a meal rich in protein and fat to ensure stable energy levels and limit cravings.
Our ideas for a balanced breakfast on a microadventure:
- Hard-boiled egg or cold omelette
- Protein porridge with nuts (almonds, walnuts, cashews)
- Protein bar for quick and convenient delivery
- Protein spread on a slice of wholemeal bread
💡 Baouw tip: the Chocolate-Peanut protein bar is perfect for breakfast thanks to its nutritional profile and delicious taste.
2️⃣ During exercise: focus on alternating sweet and savoury foods
When hiking or embarking on a micro-adventure, it is important to aim for around 40g of carbohydrates per hour of exercise. This helps maintain your energy levels and prevent fatigue.
- Alternate between energy bars and energy purées to vary the flavours and textures.
- Don't forget to add salt to compensate for mineral loss, for example with salted mashed potatoes.
- Drink regularly, adding electrolytes to the water if necessary to limit cramps and dehydration.
3️⃣ Lunch: a delicious and nutritious break
At lunchtime, even when out hiking, opt for a meal that combines carbohydrates, protein and fat.
Our suggestions:
- 🥪 Wholemeal bread sandwich with Bündnerfleisch and hard cheese
- 🐟 Tinned sardines or mackerel
- 🍅 Fresh or tinned vegetables, if available
- 1 fresh fruit or fruit purée.
👉 This allows you to recharge your batteries without weighing down your stomach.
4️⃣ Dinner: refuel to recover better
After an intense day, the goal is to replenish glycogen stores and support muscle recovery.
- Opt for a freeze-dried meal rich in carbohydrates and protein.
- Add fibre via vegetables if available
- Hydrate sufficiently
Why not finish on a sweet note with an energy bar for a tasty treat and a boost of magnesium?
💡 LOOKING FOR INSPIRATION? 3 DREAM MICRO-ADVENTURES TO EXPERIENCE WITH TRAVELBASE
While eating well on a microadventure is essential, choosing the right destination is just as important. That's why we've found a partner who shares our values: Travelbase, specialists in immersive and accessible outdoor experiences.
1️⃣ Trekking at Reunion Island : Immerse yourself in spectacular scenery featuring cirques, volcanoes and tropical forests. A real playground for nature lovers... and efforts are well rewarded.
2️⃣ Road trip in Kyrgyzstan : Explore the vast steppes and mountain peaks of Central Asia in nomadic style. An exotic adventure, lived at the pace of the mountains and the vast wilderness.
3️⃣Trekking around the Mont-Blanc: A classic, but still just as magical: three countries crossed on foot, breathtaking panoramas, and memorable bivouacs under the stars.
👉 Travelbase It promises well-organised adventures, in small groups or solo! Discover all their experiences on their website and choose the one that excites you most.
SUMMARY: The essentials for YOUR adventure
Remember to pack in your bag:
✅ Bag of oilseeds
✅ Tinned sardines/mackerel
✅ Grison meat
✅ Baouw bars and purees for energy
✅ Protein Porridge
