Performance Nutrition for Backpacking, Part 1: Optimal Trail Fuel скачать в хорошем качестве

Performance Nutrition for Backpacking, Part 1: Optimal Trail Fuel

This video uses published, scientific studies to discuss the detailed characteristics of macronutrition for hikers and backpackers. It allows you to make meal plans that optimize not just the carry-efficiency of your Calories, but the performance aspects as well. Get specific data on over 1000 real-world, hiker-favorite foods in the downloadable chart! (linked below) Topics covered include carb/protein ratios and the relative importance of fats vs carbs in the Calorie budget of various intensities of exercise. Part 1 covers Breakfast and Trail Snacks, while Part 2 will include the important Recovery Snack, and Dinner. Part 3 is on Hydration Strategies and Part 4 discusses Electrolyte Balance. PLEASE NOTE: food labels sometimes change. Some of the specific items referenced in the video may have had their calories adjusted. The chart has been updated to version 2.0! Over 320 freeze-dried meals are now included, new tools for menu planning and nutrition calculation have been added, and key existing items have been corrected for accuracy. Watch the video about the chart update:    • Hiker Food Chart 2.0 (Updated and Upgraded)   Watch the video series on Performance Nutrition for Backpackers:    • Hiker Food   Download the Hiker Food Chart 2.5: PDF Version: https://www.dropbox.com/scl/fi/u1vt57... Excel Version: https://www.dropbox.com/scl/fi/bgwzfi... 0:00 Opening 0:16 Introduction 1:15 Metabolism basics (sources of muscle energy) 1:58 Beyond just carbs (Introducing Protein for endurance) 4:45 Introducing Fat as endurance energy 5:07 Thermic Effect of Food (digestive efficiency) 6:08 Fat as Fuel 10:32 Backpacking energy breakdown picture 11:01 Summing up: energy use during endurance exercise 12:30 Briefly addressing fat concerns 13:13 Hiking is calorie deprivation 14:24 Developing dietary recommendations 15:43 The 4 Eating Events during hiking 15:58 Breakfast 18:06 Glycemic Index and the Food Energy Relay 21:03 The Optimal Trail Fuel Formula 23:42 From Theory to actual food (the Food Chart) A Google Sheets version of the Food Chart posted by Buck Crockett (Thanks!): https://docs.google.com/spreadsheets/...