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Nutrition Tips To Help Boost Energy And Recovery

It’s often said that if you do enough exercise, you can eat virtually anything you like. And after a couple of hours of hard walking or cycling, it’s very hard (in Britain, especially) not to pass up the opportunity of having a piece of cake or a cream tea of scones and jam in a local café... it can be all too easy in fact, to eat too much!

Therefore, it’s important to make sure you have a balanced and slowly continuous food intake, where possible; little and often being the key. You don’t need to eat a whole energy bar in one go for example, have a little bit and often. Endurance athletes know the problem, the best of them have a highly trained musculature that takes a long time to suffer from the glycogen exhaustion that a lot of beginners are effected with when blood and muscle glycogen levels fall. It is said that, at least for running, you only have enough glycogen storage for a 90 minute sustained effort, walking  perhaps 3 or 4 hours, so you need to be replenishing long before you anticipate an energy crash coming.

With this in mind, we have put together some simple nutrition tips for the best things to eat and drink to provide you with sustained energy whilst staying active and training for a big walking or cycling trip.
 
 

STARTING THE DAY

The first, and one of the most important things, is starting the day right. A cooked breakfast might seem like the way to go, but with a very high concentration of fats, protein and salts it can leave you feeling sluggish in the morning as you set out, whilst your body tries to digest everything. A better, and just as filling alternative, would be a nice bowl of porridge, perhaps with banana and honey or yoghurt stirred in. If you’re extra hungry, some toast with marmalade on the side wouldn’t go amiss. This will set you up with slow release carbohydrates as well as a good supply of initial sugars to get you going. 

A very popular breakfast hailing from Switzerland is Bircher muesli, a creation of Maximilian Bircher-Benner, a Swiss doctor and nutritionist. He developed it for patients at his Zurich sanatorium in the late 1800s with the aim of making his patients eat more raw fruit. The rolled oat based muesli is often soaked overnight in Swiss yoghurt making it easily digestible and then lots of mixed fresh and dried fruits are added. Within this you will get a mixture of complex carbohydrates, fruits, salts, sugars and fats. Fruits are an excellent source of elements, such as potassium in banana and vitamin c in berries and citrus fruits. It is also thought that vitamins help with energy processing, as well as promoting general wellbeing. 
 
 

DURING THE DAY

Once you are out and about what should you take with you? Of course there are an array of different sports bars, sports drinks and energy gels, which can be confusing. These vary in quality, some are nutritionally balanced and some are little more than sugar. Either way, they are not always necessarily the best option, and there are good alternatives that can be found in most supermarkets, usually in multiple packs. 

If you want to keep things more affordable, go for items such as Snickers bars or peanut M&Ms which have a good slow and fast energy release ingredients – glucose and protein. Nuts are more expensive, but if you add a few to some some dried fruit (such as raisins) and M&Ms, you have a reasonable trail mix that you can graze on throughout the day. Also, it’s always recommended to have a packet of Jelly Babies to hand as they are pure glucose, which gives us a hit of energy and are much more palatable than energy gels. A couple of apples are also handy. However, too much fruit and vitamin c can lead to RBM (rapid bowel movement), so don’t overdo it!

If you’d rather have a convenient bar to suit all needs, energy bars which have a mix of carbohydrate, protein and fat, such as the Cliff Bar are great. They generally aren’t chocolate covered so won’t melt easily, but can crumble. Anything labelled as a 'nutrition bar' is intended as a meal replacement, providing vitamins and minerals and often having more calories and protein. 

Rehydration is also very important, as you need to get a balance of liquid and salts without flushing the salts out of your system (hypernatremia). The easiest way to do this is to buy a tub of  rehydration powders to fill your water bottles with in the morning and then take a trusted brand of soluble rehydration tablet to put in your bottle for further refills during the day. 
 
 
 

ENDING THE DAY

When it comes to any strenuous exercise, the way you end your day is just as vital as the way you start. So once you’ve finished a long days walk or cycle, a lot of people feel either too tired to physically consume anything, or eat far too much without thinking about it. In Britain, it also seems to be customary to end your walk at a pub with a cold beer. This is definitely not to be sniffed at, as beer drinking is sociable, contains over 300 calories a pint (plus vitamins) and is easily consumed. The thing to remember is not to drink too much and remain hydrated, so a couple of pints is fine. Alongside your drink of choice, you should ideally eat something easily consumed straight after the exercise and then a little later have some protein to help with muscle repair. 

Don't forget, it was only a couple of generations ago, that good hikers were completing extraordinary walks relying on jam sandwiches, homemade cake and a thermos of sweet tea (and some still do!) Food to is meant to be enjoyable and walking sociable, so the key is to listen to your body and perhaps don’t turn up that chance for a cream tea!
 
 

Top Trips for Wine Lovers

With Europe’s grape harvest season fast approaching, we have put together a run down of our top trips for oenophiles...we let you know where's best to visit and what's best to drink whilst you're there.
 
 

Vineyard Trails of the Loire

The Loire is also one of the major wine producing areas of France, and it also has the advantage of being a great centre for cuisine and historical monuments. Our tour links the great chateaux at Amboise, Chenonceau, Azay le Rideau, Villandry and Chinon with the great vineyards of Vouvray, Chinon, Saumur, and Anjou.
 
The Loire is France’s valley of the kings, where you will find much of its history and see the great palaces and castles. It is the countryside that inspired Balzac, where Leonardo Da Vinci spent his retirement and where Joan of Arc fought some of the battles of the 100 years war. The combination of walking, spectacular historical sites, the food and wines of the Loire, makes this walk full of interest and pleasure; self-guided departures until 31 October.
 
Find out more here.

 

Burgundy Vineyard Trails 

Burgundy has the highest number of ‘appellations d’origine contrôlée’ in France. Chardonnay, one of the world’s most planted grape varieties today, originated here and it remains the most commonly grown white grape. Its ability to adapt to different weather conditions makes it one of the ‘easiest’ grapes to cultivate and today there are more than 30 clonal varieties in France alone.
 
Starting in the walled city of Beaune, the region’s wine capital and home to the Hospices de Beaune, where the primary wine auction in France takes place each year, explore the best Burgundy Vineyard Trails; self-guided departures until 30 November.
 
Find out more here.
 
 

Alsace Vineyard Trails

The geography of the wine growing area in Alsace is determined by the Vosges Mountains in the west and the Rhine River in the east, with the vineyards concentrated in a narrow strip on the lower eastern slopes of the Vosges. Wine here is all about aromas, with Pinot d’Alsace widely considered as one of the most uniquely flavoured white wines in the world. An abundance of cellar doors awaits for you on this trip, while the local cuisine includes specialties such as tarte flambé.
 
An abundance of cellar doors awaits for you on Sherpa Expeditions’ Alsace Vineyard Trails, which starts at the Haut-Rhin, in the southern part of the region, where the best vineyards have long been associated with; self-guided departures until 24 October.
 
Find out more here.
 
 

Douro Rambler 

The first demarcated wine region in the world was officially established in 1756 when the Port industry developed. Today it has the country’s highest wine classification as a ‘denominação de origem controlada’, while the viticultural zone, which covers the steep slopes along the banks of the lower reaches of the Douro River, is designated by UNESCO as a World Heritage Site.
 
There are plenty of opportunities for scenic boat trips, wine tasting tours and visits to port lodges on the Douro Rambler, which takes you deep into small working wine estates of vine-laced terraces; self-guided departures until 15 October.
 
Find out more here.
 
 

Travellers' Tales: The Wicklow Way with Kim Schmelz

Kim Schmelz from Wisconsin walked The Wicklow Way with her husband, Joe, in July. Read more to find out all about their trip, including their favourite and most challenging aspects of the route.
 

What is your walking history?

Joe and I are pretty active runners but I wouldn’t call us experienced when it comes to trail walking. This was our first walking trip.  
 

Why did you choose to walk where you did?

We had a friend who walked the Wicklow Way a couple of years ago and it sounded fantastic. Ireland had always been on our bucket list as we knew we would enjoy the scenery as well as the beer. We wanted a special way to celebrate turning 40 in 2019 as well as our upcoming 15-year wedding anniversary and this sounded like the perfect opportunity to celebrate our good health by staying active during the day and having no guilt enjoying a Guinness or Jameson in the evening. 
 

How did you prepare?

Aside from our normal routine of running, cardio and weight training we didn’t do a lot differently. Joe ran 5 miles most days and I usually alternated running and strength training. We live in southwest Wisconsin so running up and down hills is a very standard practice, however the hills we saw in Ireland were much steeper than our normal running hills!
 

What was your favourite destination?

Our favourite day by far was the day we discovered Glendalough. Our notes told us that if the weather was good we should take the ‘Spinc’ route. Luckily for us the sky was picture perfect and the weather was beautiful. We were able to walk through the glacial trough and see the views across the lake of Glendalough. We walked uphill for about two and a half hours that day but when we saw the view it was well worth it. It was absolutely breathtaking. After taking some photos and letting the view really sink in, we started our descent down the path and took in the waterfall on the way down as well as the Miner’s Road and then finally the lakes at the bottom. 
 

Best food & drink?

The day we finished our walk and ended in Dublin was a full day of hiking. Finding the end point wasn’t possible because Marlay Park, the point that marked the end or beginning of the trail, had huge barricades in it for a concert that had been held the weekend before and unfortunately those barricades made it so difficult to find the end point that we just finally gave up. We got outside the park, found the restaurant that we were supposed to call our cab from and took off for our hotel.  We were hot, tired and hungry by the time we settled into our room so we knew we wouldn’t be going far to enjoy our dinner that night. We found a pizza place close by that served the most amazing garlic bread and pizza, our first big carb meal of the whole trip. It was delicious! The drink we grew most fond during our time in Ireland was Jameson. We usually ended each night with a bit of Jameson and a side of Ginger Ale. 
 
 

Biggest surprise?

I think one of my biggest surprises was how few people we would see on the trail. The first two days on the trail we only saw about a dozen people. It wasn’t until we started walking towards Glendalough that we started to see groups of walkers and crowds of people. The people that we did see on those quiet days were so nice though and usually stopped to chat for a short time, tell us where they had come from and how far away it was and we would do the same. It was interesting to learn where they were from and what brought them to the Wicklow Way. 
 

What aspect of the trip did you find most challenging?

The hills! We had a bit an idea of what to expect on our hike but we didn’t realize that we would likely either be climbing up a hill or a down a hill for the majority of the walk. Our legs were sore every morning and every night but it was so worth it! Our trip was so amazing from the beauty of the country to the kind people we met along the way to the feeling of accomplishment we had at the top of each big hill and at the end of each day. Our muscles were sore but we were still excited to put on our pack each morning and start again. 
 
I can’t say enough good things about each B&B we stayed at. They each had their own charm and wonderful hosts. We were introduced to our first Irish Breakfast at Madeline’s in Tinahely, we met our first Irish farmers at Kyle’s Farmhouse in Moyne and we met the friendliest dogs at the Coolalingo B&B in Glenmalure. In Laragh we had the best breakfast conversation with a couple from Norway and a mother and son from Denmark. Our favorite B&B though was the Coolakay House in Enniskerry. The grounds were beautiful and relaxing with beautiful flowers, great seating outside and inside and ponies walking the field. Yvonne, the owner had so much Irish charm. We could have stayed there for a week!
 
 
 

Trips inspired by International Beer Day

We are celebrating International Beer Day by paying homage to and highlighting some of the best trips to go on if you (like us) enjoy a nice glass of that liquid gold after a long days walking!
 
 

Austria | Austrian Lake District & Dachstein Alps

Austria is an obvious choice if you’re after a pint as they have a big beer culture there, with the average Austrian guzzling around 105 litres of it every year! Some of the most popular beers are Fohrenburger Premium Weizen, Gösser Export and Stiegl Pils, which is known for its slightly sour taste. So, after a long walk in the Austrian Lake District and Dachstein Alps, why not head for a pretzel washed down with a beer?

Find out more about Austrian Lake District & Dachstein Alps here.
 

France | Provence and Dordogne

Provence is famed for its lavender fields and rosé wine, but what you may not know is that there are some very interesting micro-breweries in the area as well. Petite Aixoise is definitely one that has been receiving high praise of late. Based in Aix-en-Provence, they have a delightful Ambrée pale ale (ideal with charcuterie and cheese) an IPA for bitter lovers, Blanche beer (perfect during the summer months), a Blonde lager, plus the dark and creamy Triple. There’s something for everyone.

Find out more about Walking in Haute Provence here.

The Dordogne is always a go-to for it’s amazing food and drink, and is fast becoming well-known for it’s craft beers too. One of which is a beer named Ratz that is based near Cahors. They do a great range of drafts, blond, amber and dark ales, all with very unique flavours. So, if you find yourself in the area it’s well worth a try!

Find out more about Hidden Treasures of the Dordogne - 8 Days and Hidden Treasures of the Dordogne - 10 Days.
 
 

Germany | Bavaria

Germany is famous for their steins of beer, so what better place to visit for a beer fix. In Bavaria during the middle ages, they referred to beer as ‘liquid bread’ because of its calorific qualities, and it is still a staple in many Bavarians diets today. A must-try is the König Ludwig whose slogan translates to "beer of royal highness". They have a royal heritage and the current owner, Prince Luitpold of the House of Wittelsbach, is the great-grandson of the last King of Bavaria, Ludwig III, and a descendant of the original signatories of the 1516 Bavarian Purity Law, and Ludwig I, whose wedding celebration marked the first Oktoberfest! With all that history, it’s definitely one to seek out to reward yourself after a days walk.

Find out more about Bavaria: King Ludwigs Way here.
 
 

Greece | Exploring Crete and Zagorian Villages

Greece probably isn’t the first place you would think about for it’s beer, however it has some really promising local brands in Crete called Brink’s and Charma lager. Solo beer, which is based in Heraklion, Crete is also won a gold medal from Barcelona Beer Festival in 2017. Mythos is a very popular Greek beer too that has won many awards, so you certainly won’t be going thirsty here!

Find out more about Exploring Crete here.

Find out more about Zagoria The Secret Villages here.
 
 

Ireland | Wicklow Way

You can’t go to Ireland without having a pint of Guinness or ‘the black stuff’ as it is lovingly referred, and we would always recommend that you do so, as it really doesn’t taste better than in the country it’s brewed after a long day of exerting yourself along The Wicklow Way! However, we mustn’t forget that there are other really delicious stouts and ales, such as Murphy's and Smithwick's which definitely give Guinness a run for it’s money.

Find out more about The Wicklow Way – 7 Days and The Wicklow Way – 9 Days.
 
 

Italy | Amalfi Coast

Everyone always talks about Italy’s famous food, and quite rightly so, but you also need something to pair it with, right? That’s where beer comes in! Of course, you can’t go wrong with a bottle of the classic Italian Moretti beer, but when walking along the coastline of southern Italy you will also come across some smaller craft creations, such as the local Amalfi Coast beer. It was started by two beer-loving friends and there are interesting stories behind each of their four beers - Amalphia, Regina Major, Veteri, Pithekusa - inspired by aspects the coast.

Find out more about the Classic Amalfi Coast – 8 Days and Classic Amalfi Coast – 11 Days.
 
 

UK | Cornwall and Coast to Coast

It’s no secret that the UK has a large beer offering, with breweries cropping up all over the place, so it’s hard to choose our favourites. However, we thought we’d try to whittle it down using some of your most-loved walking trails. Firstly, along the South West Coast Path, when you get to Cornwall we would recommend a cold pint from Skinner’s Brewery, especially Cornish Knocker and Hops ‘n’ Honey. Doom Bar is also a favoured beer all across the country, but it’s extra nice to have it in the place it’s made.

Find out more about the South West Coast Path here.

When walking the Coast to Coast, it’s almost impossible to come across a pub not serving Wainwrights Beer and there’s no wonder as it’s won multiple awards. So, the question is, what are you waiting for? If the sun’s out, find the nearest beer garden and put your feet up – you deserve it!

Find out more about the Coast to Coast here.
 
 

The Best of the British Isles on a budget

Planning a last minute vacation (or 'staycation' for those in the UK)? From the emerald Yorkshire Dales and all the way to the French flair of the Channel Islands. Whether you prefer on foot or by bike, here is how you can make the most of your time off – without having to break the bank…

 

COAST TO COAST | The Cyclist’s Coast to Coast 

  Biking through hills and dales, The Cyclist’s Coast to Coast stretches for 142 miles from the harbour at Whitehaven on the Irish Sea on to the shores of the North Sea. Following a different path from the Coast to Coast Walk – and through a landscape that can often change abruptly – the itinerary explores Cumbria’s lakes and fells, the bleak Pennines and the beautiful Dales, as well as towns and villages of all sizes, allowing for plenty of time to visit tea shops and local pubs. 

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Find out more about cycling the Coast to Coast here.  

CHANNEL ISLANDS | Jersey: The Channel Island Way

This weeklong centre-based walking tour around the ‘Bailiwick’ of Jersey is the shorter half (49 miles) of the recently introduced Channel Island Way. Independent in many ways, today the Channel Islands have a special relationship with the UK whilst maintaining a French flair. With long sandy beaches and undulating cliff paths, forts dating back to the 1400s and huge constructions created during the Nazi occupation, Jersey has long been a favourite place for discerning travellers.

Find out more about walking in Jersey here.

ISLE OF WIGHT | Isle of Wight Cycle

Pick up your hire bike at the traditional seaside resort of Ryde, the largest town on the island, and let your holiday begin! Ideal for anyone looking for a short town-and-country cycling break, the circular route is undulating and distances are kept fairly short, giving you time to stop and explore. Highlights include sophisticated Cowes, world famous for its regatta; the astonishing brick-built Quarr Abbey; and taking the cycle path to Freshwater Bay, which follows an old railway line.

Find out more about cycling the Isle of Wight here.

NORTHERN ENGLAND | Hadrian’s Wall Trail

Follow the Hadrian’s Wall Path and trace the history of England’s North. A British icon protected by UNESCO since 1987, Hadrian’s Wall today stands as the largest remaining artefact from Roman times anywhere in the world – it dates back to 122AD! A must-see for history aficionados, it can also be followed on foot along the adjoining 84-mile Hadrian’s Wall Path, taking hikers across the rugged countryside of Northern England, from Whitley Bay in the east to Carlisle in the west.

Find out more about the Hadrian's Wall Trail here.

YORKSHIRE DALES | James Herriot Way

Considered by many as ‘the best short long-distance walk in the UK’, the six-day James Herriot Way is designed to take in some of the countryside beloved by James Alfred Wight, the vet who wrote about his experiences in the Yorkshire Dales as James Herriot. The beautiful 50-mile circular walk threads its way around the valleys of Wensleydale and Swaledale and over the mountains and moorlands between these two emerald dales.

Find out more about walking the James Herriot Way here.

THE COTSWOLDS | Exploring the Cotswolds

Also known as the ‘Heart of England’, visitors to the Cotswolds will find a mix of rolling hills, picture postcard villages and rustic old pubs for leisurely lunches. This new itinerary is specially crafted for anyone who wants a soft introduction to walking in the English countryside. Highlights include the medieval wool town of Bourton-on-the-Water, the picture perfect village of Guiting Power, the atmospheric ruins of Hailes Abbey (destroyed by Henry VIII) and the still inhabited Sudeley Castle.

Find out more about Exploring the Cotswolds here.