Good nutrition will be as important as your footwear and kit — fuelling your body properly will help maintain energy, focus, and recovery throughout the challenge.
🍝 THE DAY BEFORE: BUILDING YOUR ENERGY STORES
Prioritise carbohydrates: Focus your meals on carbs like pasta, rice, potatoes, and oats to load your muscles with glycogen (your key energy source).
Include lean protein: Chicken, fish, tofu, or beans to help muscle repair and support endurance.
Stay hydrated: Aim for 2–3 litres of water across the day — dehydration starts silently and will hurt your performance.
Avoid heavy, greasy foods: They can cause sluggishness or digestive issues the next day.
Example Dinner: Grilled chicken with rice and vegetables, followed by a yoghurt and some fruit.
🍳 BREAKFAST: FUEL UP BEFORE YOU START
Eat 1.5–2 hours before the walk starts (so around 4:30–5:00 AM).
Focus on carbs with a little protein and minimal fat to provide long-lasting energy without stomach upset.
Recommended Options:
- Porridge with honey and a banana
- Toast with peanut butter and a small yoghurt
- A bagel with jam and a hard-boiled egg
Hydrate: Have at least 500ml of water with breakfast.
🥪 SNACKS FOR THE CHALLENGE: MAINTAIN ENERGY ON THE MOVE
Eat little and often: Aim for a small snack every 60–90 minutes — don’t wait until you’re starving or tired.
Mix your snacks to include quick sugars and slower-digesting carbs:
- Cereal bars (preferably oat-based)
- Trail mix (nuts, seeds, dried fruits)
- Bananas or other portable fruit
- Energy gels or chews (for quicker boosts later on if needed)
- Wraps with peanut butter or chicken
- Salty snacks: A small pack of salted nuts or pretzels can help replenish lost electrolytes through sweat.
- Hydration Reminder: Sip water regularly, even if you don't feel thirsty. Add electrolytes to one of your water containers if possible.
🔥 KEY TIPS TO REMEMBER
- Front-load your eating: Start snacking early rather than playing catch-up later in the day.
- Keep it simple: Stick to foods you've eaten before — event day is not the time to experiment!
- Mind your digestion: High-fibre foods are great before the event but might cause discomfort if eaten heavily during the walk.