Posted by: walker | 2008/08/19

walking long distance

hey dietdoc

im going to walking 45km in 6 and a half hours to fundraise for the cancer foundation and i was just wondering what i should eat before i start walking? and how much i should eat? im 14 5ft 4 and 55kg. Also how many calories would i burn?

thanks :D

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Our expert says:
Expert ImageDietDoc

Dear Walker
You actually need to do a bit of carbo-loading in the days before your walk (click on 'Fitness' at the top of this page and then on 'Nutrition' and read the article on 'Carbo-loading'), and then have a light high-carb meal (pasta, fruit, fruit juice, white bread with jam, etc) about 2 hours before the walk. Experiment with energy drinks like Energade, Powerade, EnerG or Game to find a product that agrees with you and drink moderate amounts of the sports drink during your walk. Don't just drink water as this will deplete your electrolytes. The sports drink contain potassium and sodium to prevent electrolyte depletion. Let your thirst govern how much you drink while you walk - don't force yourself to drink litres of liquid. The number of calories you will burn depend on how fast you walk, but if you achieve the 45 km in 6,5 hours then you will probably use up about 4500 cal plus some more energy afterwards because exercise stimulates your basic metabolic rate.
Good luck with the walk

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