|A well planned diet with the right foods can be the key
to successfully completing the Pennine Way as a challenge walk. Walking
20 plus miles every day for 14 days and you will be burning calories at
a high rate. Planning will help you maximize nutrition and calories while
minimizing cost and weight. There is an excellent paper on nutrition for
long distance hikers by Dr Brenda Braaten which you can find at thru-hiker.com
Everybody's nutritional needs will be different. Variations in weight, size, walking style, and metabolism will vary your calorific needs. 3000 calories a day worked fine for us over 14 days. Any longer time or distance would require a substantial increase in calorie intake
Dehydrating food is not difficult. You can purchase a commercial food dehydrator at a reasonable cost, you can build a dehydration box for less, and for small amounts of food it is quite possible to use the oven in your own kitchen.
Constructing a meal for midday or evening. A meal should have real flavour
and texture. As a general rule a well constructed dehydrated meal should
have between 160 and 170 calories per ounce (28g)(dry weight). The weight
of a days food should therefore be around 18 oz (500g). Pasta, rice and
potatoes in my view make an excellent base for a good meal where as cous
cous and polenta do not. Once you have your base add some protein - meat
or fish, a sauce for extra flavour, and a crunchy topping for extra texture.
Some example meals. More to follow
Philly Cheese Steak dinner.
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