4daagse & voeding tips, zo kom je met de beste energie je wandel dag door!

 

De 4daagse komen er weer aan! Hoe kom je nou verantwoord met de juiste voeding aan de eindstreep? Van belang is dat voeding bijdraagt aan het lopen, je energie geeft, je vocht zal aanvullen, je vitamine en mineralen weer aanvult en alle juiste voedingstoffen bevat, zodat je niet zoveel last krijgt van krampen en je goed hersteld. Zo kun je de volgende dag weer fris en fruitig naar de start

-De voeding moet veel koolhydraten bevatten (aardappelen, pasta, brood, rijst)
-Het is niet nodig om extra Multi vitamine supplement te slikken, je kan alle vitamine en mineralen uit je voeding halen.
-Let op maag en darmklachten! (de steek in de zij) daarom is het belangrijk om 1,5-2 uur voor het lopen de laatste grote maaltijd te eten. (Ontbijt met veel koolhydraten, zoals volkoren brood, muesli of andere ontbijtgranen)
-Begin met een goed ontbijt en drink daar al goed bij, liefst 2 glazen van 250 ml

Tussendoor eten:
-Brood met zoet beleg
-Druivensuiker of een candybar is goed voor de snel verteerbare koolhydraten (neemt je bloed meteen op, dit wordt gebruikt als energie)
-Fruit is ook makkelijk om mee te nemen en makkelijk om tussendoor te eten, dit geeft snelle koolhydraten die snel verteren, vezels, vocht en vitamine en mineralen. Daardoor blijven de darmen goed werken en voorkom je kramp, pijn, steken.
-Eet onderweg; soep, magere vleeswaren, bouillon, proteïne reep, krentenbol, ontbijtkoek

Vocht: (Erg belangrijk en het gaat weer warm worden!!)
hydrateren is van groot belang tijdens het wandelen en helemaal als het ook zo warm gaat worden. Door lopen, bewegen verlies je vocht. Vul je dit niet aan, droog je uit bij 2% uitdroging (wanneer je lichaam aangeeft dorst te hebben) kun je al last krijgen van prestatievermogen en zelfs gezondheidsschade aanrichten door 5-10% uitdroging. Bij wandelen minder dan een uur, kun je vocht aanvullen nadat je klaar bent met wandelen. Langer dan een uur?
-Drink dan elke 15 minuten 150-200 ml (oefenen werkt). Ook wordt dit meteen opgenomen in je lichaam en niet als urine.
-Drink geen alcohol bij een lange wandeling, daarvan kan je zware benen krijgen en de coördinatie verminderd, dus blessures liggen op de loer en moet je veel meer naar de wc!
-Drink geen koolzuurhoudende dranken, daar kun je maag en darmklachten van krijgen en moet je vaker van naar de wc!
-Alcohol naar afloop van de 4daagse is natuurlijk geen probleem, je prestatie mag gevierd worden!
-Zorg er dus voor dat je geen dorst krijgt.
-Drink bij warm weer dranken waar zout in zit of voeg zelf zout toe aan je water (geen zout tabletten)
-Sportdranken heb je niet nodig! Zitten veel suikers en calorieën in. Wil je nou iets anders drinken dan water, thee, koffie, neem een flesje mee met dunnen limonade.

Avond maaltijd:
Na de wandeling zorg dat je voldoende hersteld. Neem een gevarieerde maaltijd met veel koolhydraten en 25 gram eiwit. Met een toetje; kan kwark zijn met fruit! Zo hersteld je lichaam beter van de zware wandel dag en ben je klaar voor de volgende wandel dag.

 

Zijn er hier vragen over, mag je altijd contact met mij opnemen.

 

Succes lopers!!

 

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