Sports Nutrition

1. Plan Your Menu by Calorie Count
   

   This article discusses your nutritional needs and the distribution of calories between fat, carbohydrates, and protein. An Excel spreadsheet is provided for calculating the balance of theses three calorie types in your diet. Links are provided to a USDA nutritional database of food items and a US Army Web page about nutritional needs during high altitude military operations.

2. Three Menus for Lunch
   

   All of these menus provide the optimum backpacker’s balance of fat, carbohydrates, and protein. The first menu features hummus and crackers, the second cheese and crackers, and the third smoked herring and rye crispbread. All menus feature dried fruit. These menus are intended to serve 2 people and provide about 900 calories per person.

3. Beat Muscle Soreness with Nutritional Supplements
   

   The title of this article doesn’t lie. Even with an insanely heavy pack, I rarely get sore muscles when following the advice given here.