Here's a comprehensive 14 week training regime to help you prep up physically and mentally for the Oxfam Trailwalker on November 20th 2015. You can also browse through our nutrition tips and videos to conquer that extra mile!
Here is a broad Nutrition guide which you need to follow if you are preparing for the Trailwalk. Add this to your daily meals & do coordinate with your coaches who can help guide you at all times.
| Nutrition Guidelines | We need to ensure an intake on balanced meals, with a special attention to carbohydrates and proteins throughout the 3 months. |
| Nutrient | Sources |
| Carbohydrate | Fruits, Oats, Wheatbranflakes, cornflakes, muesli, sweet potatoes, potatoes, whole wheat bread, wheat / ragi / bajra / jowar rotis, rice, brown rice, daliya, cous cous, quinoa |
| Proteins | Eggs, chicken, fish, milk, curd, paneer, cheese, nuts, soyabean, tofu, beans and legumes |
| Good Fats | Nuts, peanut butter, avocados, coconut oil, olive oil, rice bran oil, fatty fish |
| Micronutrients | Fruits, vegetable salads / juices, smoothies, berries, dryfruits, nuts |
| Water | Apart from plain water, you can include liquids like lemon water, coconut water, buttermilk, kokam water, fruit juices, etc. |
| Electrolytes | Coconut water, Salted lemon water, Barley water, ORS / Enerzal |
| Timing | |
| Pre workout | Combination of simple and complex carbohydrates for slow and steady release of glucose (energy) e.g. Fruits + milk OR Boiled sweetpotato mash + nuts OR 2 wholewheat bread slices smeared with peanut butter |
| During workout | Water + Electrolytes |
| Post workout | Combination of Simple carbs + Proteins for quick release of glucose (energy) and muscle recovery plus electrolytes (if you have sweated a lot) e.g. Whole wheat bread / Roti + Eggs / Paneer OR Fruit-n-nut smoothie OR Fruits + dry fruits + Whey |
| https://goqii.com/blog/preparing-for-the-100-km-trailwalk-what-you-need-to-remember-and-do/ |
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