{"id":283076,"date":"2021-08-02T14:35:59","date_gmt":"2021-08-02T12:35:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=283076"},"modified":"2024-04-29T07:36:31","modified_gmt":"2024-04-29T05:36:31","slug":"what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/","title":{"rendered":"What to Eat and Drink for Sufficient Energy Whilst Hiking or Cycling?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#Why_its_important_to_replenish_your_energy_levels\" title=\"Why it&#8217;s important to replenish your energy levels?\">Why it&#8217;s important to replenish your energy levels?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#How_much_energy_can_you_burn_on_a_full_day_trip\" title=\"How much energy can you burn on a full day trip?\">How much energy can you burn on a full day trip?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#What_does_bad_preparation_for_a_trip_look_like\" title=\"What does bad preparation for a trip look like?\">What does bad preparation for a trip look like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#What_does_the_correct_preparation_for_a_trip_look_like\" title=\"What does the correct preparation for a trip look like?&nbsp;\">What does the correct preparation for a trip look like?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#1_What_to_drink_on_a_full_day_outing\" title=\"1. What to drink on a full day outing?\">1. What to drink on a full day outing?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#2_How_to_prepare_lunch_for_a_hike_or_cycle\" title=\"2. How to prepare lunch for a hike or cycle?\">2. How to prepare lunch for a hike or cycle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#3_How_to_choose_a_suitable_restaurant\" title=\"3. How to choose a suitable restaurant?\">3. How to choose a suitable restaurant?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#4_How_to_choose_snacks_for_hiking_or_cycling\" title=\"4. How to choose snacks for hiking or cycling?\">4. How to choose snacks for hiking or cycling?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>When we&#8217;re at home and get hungry, we can simply reach into the fridge for whatever we want. It&#8217;s not that simple, however, if you go on a day-long hike or cycle into the great outdoors. It can often take several hours before you meet the closest refreshment place. Likewise, it is therefore a good idea to bet on such a situation and not underestimate the preparation of food and drink. In today&#8217;s article, we will advise what to take with you for a day trip so that you have <strong>adequate energy<\/strong> and enjoy it to the maximum.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_its_important_to_replenish_your_energy_levels\"><\/span>Why it&#8217;s important to replenish your energy levels?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Remember how children&#8217;s cars function when they run on batteries. When you put <strong>new batteries in, they work at full<\/strong> <strong>capacity<\/strong>. Over time, however, the energy runs out, and the toy slows down, sometimes it stops working. Once it&#8217;s completely flat, it stands still, does nothing, and is no fun. Well, it&#8217;s the same with humans.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In case you&#8217;re going on an <strong>hour-long <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/cycling-can-help-tone-legs-buttocks-and-lose-weight-what-else-can-it-do\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bike ride<\/a><\/span><\/strong> or going <a href=\"https:\/\/gymbeam.com\/blog\/is-running-boring-well-reveal-how-to-take-a-liking-to-it-and-continuously-keep-improving\/\" target=\"_blank\" aria-label=\"jogging for a few kilometres (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">jogging<\/span> <span style=\"color: #ff6600\">for a few kilometres<\/span><\/a>, there&#8217;s no point in carrying sandwiches to replenish your energy. However, it is different for longer outings. If you have a <strong>full day of sporting activity<\/strong> planned, and you don&#8217;t prepare <strong>enough quality energy from food and drink<\/strong>, you&#8217;ll enjoy cycling or walking for the first few hours only. Because you&#8217;re still full from your previous meal, you can still fully function. The problem, however, will arise when the energy from breakfast and from the fast muscle supplies runs out, and the body starts asking for more food, which you don&#8217;t have with you. In addition to a <strong>dip in energy, you may start to feel quite an unpleasant hunger and irritability.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Instead of enjoying beautiful panoramas, you look at the ground and wish you were at your destination. If you&#8217;re hiking, you&#8217;re <strong>dragging your feet miserably<\/strong> behind you. And in the case of cycling, you may even have <strong>got off your bike<\/strong> and are pushing in resignation. And when someone dares to smile at you, or even speak, you give them a hateful look. You know this only too well? I&#8217;m afraid so do I. And it&#8217;s not surprising. <strong>During all-day activities, our body has a huge energy output<\/strong> that needs to be replenished. Otherwise, a beautiful trip can quickly turn into misery.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-1124x749.jpg\" alt=\"Why it's important to replenish your energy levels when hiking and cycling?\" class=\"wp-image-282074\" style=\"width:843px;height:562px\" title=\"Why it's important to replenish your energy levels when hiking and cycling?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1042407532-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"30248,9061,48406,35542,37996,30539,38920,39070,49804,47290,47278,5968,5331\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_much_energy_can_you_burn_on_a_full_day_trip\"><\/span>How much energy can you burn on a full day trip?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Wondering how many calories you can burn during a few hours of sporting activity? Let&#8217;s take a look at a model couple, for example. Let&#8217;s call them Dan and Jane. <strong>Dan is an average man and weighs 80 kg. Jane is an average woman and weighs 65kg.<\/strong> They spend time actively and so take various longer trips by bike or on foot. If you subtract the time for breaks, they will spend approximately six hours of active time per day. Let&#8217;s see how much energy they burn during this time. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Activity<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>65kg female burns in six hours<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>80kg man burns in six hours<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Riding a bike at 17 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">2652 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3264 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Riding a bike at 21 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">3120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3840 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Riding in the mountains at a competitive pace<\/td><td class=\"has-text-align-center\" data-align=\"center\">6240 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">7680 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-weight-quickly-with-walking\/#WeightLoss\" target=\"_blank\" aria-label=\"Walking at 5.5 km\/h on a hard surface (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Walking at 5.5 km\/h on a hard surface<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">1680 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">2064 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Walking at 4.5 &#8211; 5.5 km\/h uphill with a slope of 1 &#8211; 5%<\/td><td class=\"has-text-align-center\" data-align=\"center\">2070 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">2544 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Walking at 4.5 &#8211; 5.5 km\/h uphill with a slope of 6 &#8211; 15%<\/td><td class=\"has-text-align-center\" data-align=\"center\">3120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3840 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/\" target=\"_blank\" aria-label=\"Hiking (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hiking<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">2340 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">2880 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">High-altitude hiking with a backpack<\/td><td class=\"has-text-align-center\" data-align=\"center\">3120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3840 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>As you can see in the table, the output is varied and with many activities, it can be <strong>really high<\/strong>. Just to give you an idea, there are approximately 7700 kcal hiding in a kilogram of fat. With a day trip, you can often burn the <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-a-kilogram-of-fat-and-how-much-energy-is-actually-hidden-in-it\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>energy hidden in half a kilogram of<\/strong> <strong>fat<\/strong><\/a><\/span>. This needs to be at least partially supplemented. Let&#8217;s see what it might look like in both the right and the wrong way.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_does_bad_preparation_for_a_trip_look_like\"><\/span>What does bad preparation for a trip look like?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Our model pair <strong>Dan and Jane went on a day&#8217;s hike<\/strong>. They plan to climb two mountain peaks and then head back to the campsite. They don&#8217;t want to carry too heavy backpacks, so they pack <strong>2 litres of water, 2 apples and one 40g energy bar each<\/strong>. Furthermore, they expect to eat somewhere along the way. They left at 9am after breakfast, and two hours later they&#8217;re hungry. They each have an apple and save the energy bar for an afternoon snack. But there is a <strong>big problem &#8211; they have run out of fluids<\/strong>. It will take two more hours to reach the first peak. Thirst combined with midday sunshine can make hiking pretty unpleasant. So, they are both exasperated, tired and parched. They&#8217;re even getting a little dizzy. Along the way, hunger will add to their thirst.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The greater the relief when they reach the mountain hut. They&#8217;ll each have a <strong>beer to quench their thirst<\/strong>. Next is what to choose for lunch. Their hunger is really unbearable now, so the choice falls on<strong> beef goulash with six dumplings<\/strong>. They suspect it&#8217;s not the best idea in the heat, but their taste is stronger. Sweaty, they dig into their hot goulash, and have another beer to cool off. Well, what&#8217;s next?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>They&#8217;ve both overeaten, the alcohol spills pleasantly into their bodies, their legs are somewhat heavier, and they don&#8217;t want to walk anymore either. So they decide to go back to the campsite and end the trip early. Instead of a well-earned view, they had an <strong>hour&#8217;s sleep at the cabin and regret not reaching their destination<\/strong>. They&#8217;ll prepare better next time.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Now let&#8217;s see how to do it right so we don&#8217;t end up like them.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-1124x749.jpg\" alt=\"How to prepare properly for a trip?\" class=\"wp-image-282089\" style=\"width:843px;height:562px\" title=\"How to prepare properly for a trip?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-663463326-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_does_the_correct_preparation_for_a_trip_look_like\"><\/span>What does the correct preparation for a trip look like?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Our model couple <strong>Dan and Jane are once again on a full-day hike<\/strong>. This time, however, they will not underestimate the correct preparation. They plan their route and <strong>mark the places where<\/strong> <strong>food and drink is available<\/strong>. They see that they will go uphill the majority of the way, and they will encounter their first mountain refreshment place after 12 km, which can take up to four hours in heavy terrain. So they take <strong>two backpacks instead, and each puts in two litres of water and one chilled <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/moxy-power-energy-drink-330-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">caffeinated drink<\/a><\/span> in case they feel tired<\/strong>. Beforehand, they studied the menus of individual refreshment places along the way that cook mostly sauces and fried foods that would then put unnecessary strain on digestion. Therefore, they prefer to <strong>take their own lunch in addition to snacks<\/strong>, which is pleasantly filling and energizing.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>They leave for their trip again at 9 a.m. after breakfast. After two hours, they stop for a refreshment break, <strong>have an apple<\/strong>, and each has a lighter backpack by a litre of water. An hour later, the sun is very bright. So they sit in the shade and begin a twenty-minute lunch break. They have prepared a <strong>baguette and sliced<\/strong> <strong>vegetables<\/strong>. Then they continue on, and within an hour, they are at the first mountain hut. They refresh themselves with <strong>coffee,<\/strong> <strong>cold juice and share the light carrot cake they bought<\/strong>. Full of energy, they move on. Before that, however, they will remember to have water bottles between them equal to four litres between them. An hour into the journey, they begin to feel slightly hungry. So everyone has one <strong>protein cookie<\/strong>, Dan takes a bite of an apple too. They continue on, reaching the second peak in two hours. It&#8217;s <strong>time for<\/strong> <strong>another larger snack<\/strong>. They will enjoy a <strong>can of tuna, to<\/strong> <strong>which they will add bread<\/strong>. They replenish their water at the refreshment place and make their way back to the campsite. Furthermore, they cut their trip down by taking the cable car as planned and are back at the cabin in two hours, where dinner awaits. To celebrate that they have conquered their goal, they will each have a <strong>standard glass of wine<\/strong> after a hearty meal. They fall asleep with pleasant fatigue and satisfaction from their performance during the day.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Good preparation = the basis of a successful trip<\/h3>\n\n\n\n<p>From the table above, you can indicatively deduce how much energy you can burn with one trip. It doesn&#8217;t mean, however, that you <strong>have to replenish it immediately along the way<\/strong>, so you don&#8217;t end up like Dan and Jane with poor preparation. Nor can you count on a day trip eating only two apples. You will see that when you supply the body with <strong>high-quality energy, you will be<\/strong> <strong>richly rewarded<\/strong>. You will enjoy a pleasant trip, and you will not worry about hunger and fatigue. To help you prepare your meal, we have some practical tips that will be useful for both cyclists and hikers.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-1124x749.jpg\" alt=\"What food and drink to take with you when cycling and hiking?\" class=\"wp-image-282104\" style=\"width:843px;height:562px\" title=\"What food and drink to take with you when cycling and hiking?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1141153014-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_What_to_drink_on_a_full_day_outing\"><\/span>1. What to drink on a full day outing?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/hydration-before-during-after-training-and-how-to-avoid-dehydration\/?utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=COM-FBNF-blog\" target=\"_blank\" aria-label=\"Sufficient hydration (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sufficient hydration<\/a><\/strong><\/span> ranks amongst one of the basic needs without which our bodies cannot function properly. To provide it with the optimum amount of fluids, you need to <strong>drink a minimum<\/strong> <strong>of 30-45 ml per kg of body weight each day<\/strong>. In case you are physically active or are very hot, the need for fluids is even higher. Think about it, and always have plenty to drink. It doesn&#8217;t have to be only water. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In fact, you also lose <strong>important electrolytes<\/strong> that are involved in the proper functioning of various processes in the body. Among the most important are<strong> sodium, potassium, calcium, chlorides and magnesium,<\/strong> each of which has an irreplaceable function in the body. <strong>Potassium, for example, is involved in hydrating the<\/strong> <strong>body<\/strong> together with sodium. Calcium affects muscle contraction. However, <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnesium<\/a><\/strong><\/span> also plays a role in helping to prevent <strong>unpleasant muscle spasms<\/strong> and also contributes to<strong> reducing<\/strong> <strong>fatigue and exhaustion<\/strong>. That is why it is very popular among hikers as well as cyclists and other athletes.<span style=\"color: #ff6600\"> [3-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Suitable drinks<\/h3>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li><strong>water<\/strong><\/li>\n\n\n\n<li><strong>water mixed with<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.com\/rehydrate-ion-supply-drink-1000-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ReHydrate drink<\/a><\/span><\/strong> to supplement important electrolytes (<a aria-label=\"electrolyte tablets  (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/electrolyte-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">electrolyte tablets<\/span> <\/a>can help with this)<\/li>\n\n\n\n<li><strong>ionic RTD drinks<\/strong> (may have a higher energy content)<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong>moxy drinks<\/strong> <\/span>containing <a href=\"https:\/\/gymbeam.com\/caffeine\" class=\"ek-link\">caffeine<\/a> or <a href=\"https:\/\/gymbeam.com\/bcaas\" class=\"ek-link\">BCAA<\/a><\/li>\n\n\n\n<li><strong>MoiM\u00fcv Protein Milkshake<\/strong>, which satiates and replenishes necessary proteins<\/li>\n\n\n\n<li><strong>water flavoured with <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/instant-drink-bolero.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Bolero<\/a><\/span><\/strong> (instant drink without sugar and with minimum calories)<\/li>\n\n\n\n<li><strong>home-made iced tea<\/strong> &#8211; you make tea at home, flavour it as required, add ice cubes and pour into a thermos flask to keep the drink cold for longer<\/li>\n\n\n\n<li><strong>sugary drinks<\/strong> &#8211; you don&#8217;t have to worry about having an on tap sugary soda or juice during longer trips to replenish the energy needed in the form of sugar<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Conversely, <strong>try to avoid alcohol<\/strong>, which is more likely to dehydrate the body. Moreover, it can also be <strong>dangerous<\/strong> to consume before cycling. If you must drink it, take a <strong>small amount<\/strong> <strong>as a reward<\/strong> after a hike or longer cycle. You shouldn&#8217;t overdo the <strong>caffeine<\/strong>, either. Although this stimulant may kick in at an appropriate dose, it is more likely to be harmful in the event of an overdose. I guess nobody wants to experience <strong>heart palpitations, dizziness and other negative signs of excess caffeine<\/strong> <strong>intake<\/strong> during sporting activity. It is recommended that the daily intake of this stimulant should not exceed 400 mg. <span style=\"color: #ff6600\">[5-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to ensure adequate hydration?<\/h3>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li>Set off with at least<strong> two litres<\/strong> of liquids per person.<\/li>\n\n\n\n<li>Find out ahead of time where you can<strong> replenish water supplies<\/strong>.<\/li>\n\n\n\n<li>If you don&#8217;t know what quality the natural springs will have, prepare tablets or bottles with you to <strong>help clean the water<\/strong>.<\/li>\n\n\n\n<li><strong>Spread your fluid intake<\/strong> for the period till your next break.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What are the symptoms of dehydration?<\/h3>\n\n\n\n<p>If you do not drink enough during physical activity, you may experience familiar signs of dehydration. <span style=\"color: #ff6600\">[8-9]<\/span><\/p>\n\n\n\n<p><strong>These include, for example:<\/strong><\/p>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li>lowered performance output<\/li>\n\n\n\n<li>increased fatigue<\/li>\n\n\n\n<li>poor thermoregulation&nbsp;<\/li>\n\n\n\n<li>headache<\/li>\n\n\n\n<li>dizziness<\/li>\n\n\n\n<li>spots before your eyes<\/li>\n<\/ul>\n\n\n\n<p>There are many more of these manifestations. If you are starting to feel any of them even slightly, <strong>take a break and try to replenish<\/strong> <strong>lost fluids<\/strong>. If you&#8217;ve underestimated your energy intake overall, have a sugary drink.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-1124x749.jpg\" alt=\"What to eat when hiking or cycling?\" class=\"wp-image-282121\" style=\"width:843px;height:562px\" title=\"What to eat when hiking or cycling?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/viktor-bystrov-grGtjNn5YXs-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_How_to_prepare_lunch_for_a_hike_or_cycle\"><\/span>2. How to prepare lunch for a hike or cycle?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You should definitely<strong> not skip larger meals during the day<\/strong>, such as lunch, even during day hikes or cycling trips. How to prepare it to give you enough energy and not make you want to sleep for several hours after food?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The bottom line is not to make the dish too heavy. Therefore, it should be made up of <strong>easily absorbed carbohydrates<\/strong>, which serve as a primary energy source, and<strong> proteins<\/strong>. These will satiate you, promote regeneration and help protect muscle mass. To make lunch even more filling, you can also add <strong>sources of fat<\/strong> as needed. Think also that it can be very warm outside. Adjust its composition accordingly. For example, avoid mayonnaise and similar ingredients that are prone to spoilage.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Suitable lunch for hiking or cycling<\/h3>\n\n\n\n<p><strong>Breads and pastries<\/strong> \u2013 spread with a cottage cheese spread, top it with a high percentage ham, cheese or vegetables. You can also add eggs or tofu. If you want to make your lunch more varied, cut extra vegetables into your box. In case you do not have the space to prepare sandwiches, you can make do with a wholemeal roll and a can of<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> tuna<\/a><\/span> or <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/sardines-in-brine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardines<\/a><\/span>, which are also a valuable source of omega-3 fatty acids.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pasta salad<\/strong> &#8211; cooked pasta (you can also use <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/bio-lentil-pasta-fusili-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">legumes<\/a><\/span>) and mix with any vegetables and add tofu, canned tuna or ready-cooked chicken. Instead of mayonnaise, make your own dressing from balsamic, cider vinegar or <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/bio-extra-virgin-olive-oil-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oil<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Couscous<\/strong> &#8211; cooked couscous mix with vegetables and a source of protein (meat, tofu, seitan, tempeh, ham), you can also add cheese. Rice, bulgur, egg barley or quinoa can also be used instead of couscous.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Protein pancakes<\/strong> &#8211; you can easily make them from a<span style=\"color: #ff6600\"> <\/span><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">prepared<\/span> <span style=\"color: #ff6600\">mixture<\/span><\/a> at home. You can smear them with jam or hazelnut spread. <strong>Tip from us:<\/strong> You can spread your pancakes right before you eat them. Just get a smaller <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/almond-butter-with-coconut-and-white-choco-sample-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">30g pack of nut butter<\/a><\/span>, enough for just one lunch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When preparing food, think whether it <strong>would taste good both hot<\/strong> <strong>or cold<\/strong>. Taking tomato sauce with dumplings might not be the best option. At the same time, if you want your prepared lunch to stay warm for as long as possible unscathed, <strong>store it in the freezer for an hour before heading out<\/strong>. Be careful not to forget your food at home, though. You don&#8217;t want to experience that feeling when, after many kilometres, you finally stop for lunch and find that you have left the box at home in the freezer. If you&#8217;re going for a <strong>multi-day hike<\/strong>, you can&#8217;t count on a salad or ham pastry to stay warm for a few days.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, if you walk for ten hours a day for several days in a row, you <strong>will burn a really large number of calories that you need to replenish adequately<\/strong>. How? In addition to packaged biscuits, bars, jerky and canned goods, you can also try <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/ready-to-eat-food\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ready-to-eat meals<\/a><\/span> that only need to be warmed up using hot water. In a few minutes, you can enjoy pasta bolognese, chicken curry or beef with thyme. This way, you replenish your body with quality nutrients in optimal proportion. You can also help yourself to an all-in-one blend of <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain<\/a><\/span>, which has great digestibility and conveniently <strong>replaces one complex meal<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-1124x749.jpg\" alt=\"What to eat for lunch when on hiking or cycling trips?\" class=\"wp-image-282135\" style=\"width:843px;height:562px\" title=\"What to eat for lunch when on hiking or cycling trips?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1289015648-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_How_to_choose_a_suitable_restaurant\"><\/span>3. How to choose a suitable restaurant?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you don&#8217;t want to carry snacks and other boxes for a hike or cycle, you can of course also <strong>eat at a restaurant<\/strong>. In order to make the visit a pleasant stop for replenishment rather than a stop for the rest of the trip, we recommend the following advice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li>Find out ahead of time what restaurants or <strong>snacks you have available to you along the way.<\/strong><\/li>\n\n\n\n<li>Find out <strong>what they offer<\/strong> and choose a suitable establishment accordingly.<\/li>\n\n\n\n<li>Choose establishments that <strong>don&#8217;t just offer heavy sauces and fried food.<\/strong><\/li>\n\n\n\n<li>Try to always choose a <strong>quality protein source supplemented with complex carbohydrates.<\/strong><\/li>\n\n\n\n<li><strong>Don&#8217;t deny yourself the foods you want.<\/strong> If you&#8217;ve been looking forward to climbing the mountains for a week and having blueberry dumplings with cottage cheese and whipped cream on top as a reward, it would be a shame to deny yourself of them. You can <strong>enjoy them without remorse<\/strong> because you have a large energy output. However, think about each meal in context. If you want to have a more caloric meal, but you know you still have a long way to go, you&#8217;d better <strong>share it with a friend<\/strong>. The first bites taste the same as those which you do not want. If you don&#8217;t want to share your food and want a larger serving, you&#8217;d better treat yourself to it when you get back to the campsite when you&#8217;ve finished any activity.<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/t_1HS0RoEz--xEBzWTqhf47w28QADf3gRfxZzeaXujEBeJCZKmUaUqIUeJcYDQBURkPnFIG6NRWWypcx-AWkk5wYJRTRzKYI_pGsI9Stc1m35IeHnYeW9vZ5YXhj0NnJxvsusgmG\" alt=\"\" title=\"What snacks are suitable for hiking?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_How_to_choose_snacks_for_hiking_or_cycling\"><\/span>4. How to choose snacks for hiking or cycling?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lunch isn&#8217;t the only meal you should be dealing with. <strong>Smaller<\/strong> <strong>snacks<\/strong> are equally important to help you maintain energy throughout your activity. These lighter snacks need not be elaborately prepared. Simply throw them in your backpack, and you&#8217;re good to go. A big advantage is that they are <strong>easy to<\/strong> <strong>consume while walking<\/strong>, which means you don&#8217;t have to waste time. For cycling, however, we recommend stopping and enjoying the snack in peace due to safety reasons.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Suitable snacks<\/h3>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li>fresh fruit &#8211; choose fruits that won&#8217;t deform (apple, pear, or berry fruit in a box)<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/dried-fruit\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lyophilized fruit<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuts<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/moimuv-protein-bar-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">protein bars<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein cookies<\/a><\/span> <\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/energy-bars-flapjacks\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">flapjacks<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/beef-jerky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dried meat<\/a><\/span><\/li>\n\n\n\n<li>chopped vegetables<\/li>\n\n\n\n<li>kefir drink<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/recharge-gel-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ReCharge gel<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv Protein Milkshake<\/a><\/li>\n\n\n\n<li>nut butter sample<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>And if you&#8217;re a proficient cook, you can take inspiration from our <span style=\"color: #ff6600\">fitness recipes<\/span> and prepare your own<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-protein-dinner-rolls-with-sun-dried-tomatoes-and-olives\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein buns<\/a><\/span> or low-carb<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-low-carb-peanut-cookies\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">peanut biscuits<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?   <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Before you go hiking or cycling, always be aware that there is a <strong>large energy supply<\/strong> that needs to be replenished. You certainly won&#8217;t be satisfied with an apple and a can of beer for the day. So try to choose <strong>high-quality foods<\/strong> that will primarily contain a <strong>source of energy in the form of carbohydrates<\/strong>. However, add <strong>high-quality protein<\/strong> or fat for extra satiety. Don&#8217;t just rely on what&#8217;s available in restaurants along the way. Also prepare your <strong>own snacks and drinks<\/strong> depending on the distance you want to achieve. You will see that each trip will be much more pleasant without hunger and fatigue.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you have a hiking or cycling enthusiast among your friends, be sure to share this article with them. They, too, will appreciate practical tips on how to eat on longer trips.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Adequate energy is necessary to enable you to perform at maximum performance when hiking and cycling. We will advise you on what snacks to have, what to eat for lunch and drink during a day trip.<\/p>\n","protected":false},"author":100,"featured_media":282156,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7241,7013,7133,7289],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-283076","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-carbohydrates","9":"tag-fruit","10":"tag-protein-bars","11":"tag-snacks","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What to Eat and Drink for Sufficient Energy Whilst Hiking or Cycling? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What to eat and drink on a day trip? Try these tips for snacks and lunches for both cycling and hiking. You&#039;ll also learn to choose a meal in a restaurant.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What to Eat and Drink for Sufficient Energy Whilst Hiking or Cycling? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"What to eat and drink on a day trip? Try these tips for snacks and lunches for both cycling and hiking. You&#039;ll also learn to choose a meal in a restaurant.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-08-02T12:35:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-29T05:36:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"What to Eat and Drink for Sufficient Energy Whilst Hiking or Cycling?\",\"datePublished\":\"2021-08-02T12:35:59+00:00\",\"dateModified\":\"2024-04-29T05:36:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/\"},\"wordCount\":3101,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png\",\"keywords\":[\"carbohydrates\",\"fruit\",\"protein bars\",\"snacks\"],\"articleSection\":[\"Diet and healthy lifestyle\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/\",\"name\":\"What to Eat and Drink for Sufficient Energy Whilst Hiking or Cycling? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png\",\"datePublished\":\"2021-08-02T12:35:59+00:00\",\"dateModified\":\"2024-04-29T05:36:31+00:00\",\"description\":\"What to eat and drink on a day trip? Try these tips for snacks and lunches for both cycling and hiking. You'll also learn to choose a meal in a restaurant.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png\",\"width\":1200,\"height\":628,\"caption\":\"Co j\u00edst na t\u00far\u00e1ch a cyklov\u00fdletech, abyste m\u011bli dostatek energie?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"What to Eat and Drink for Sufficient Energy Whilst Hiking or Cycling?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"What to Eat and Drink for Sufficient Energy Whilst Hiking or Cycling? - GymBeam Blog","description":"What to eat and drink on a day trip? Try these tips for snacks and lunches for both cycling and hiking. You'll also learn to choose a meal in a restaurant.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/","og_type":"article","og_title":"What to Eat and Drink for Sufficient Energy Whilst Hiking or Cycling? - GymBeam Blog","og_description":"What to eat and drink on a day trip? Try these tips for snacks and lunches for both cycling and hiking. You'll also learn to choose a meal in a restaurant.","og_url":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/","og_site_name":"GymBeam Blog","article_published_time":"2021-08-02T12:35:59+00:00","article_modified_time":"2024-04-29T05:36:31+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"19 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#article","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"What to Eat and Drink for Sufficient Energy Whilst Hiking or Cycling?","datePublished":"2021-08-02T12:35:59+00:00","dateModified":"2024-04-29T05:36:31+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/"},"wordCount":3101,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png","keywords":["carbohydrates","fruit","protein bars","snacks"],"articleSection":["Diet and healthy lifestyle"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/","url":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/","name":"What to Eat and Drink for Sufficient Energy Whilst Hiking or Cycling? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png","datePublished":"2021-08-02T12:35:59+00:00","dateModified":"2024-04-29T05:36:31+00:00","description":"What to eat and drink on a day trip? Try these tips for snacks and lunches for both cycling and hiking. You'll also learn to choose a meal in a restaurant.","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Navrh-bez-nazvu-35.png","width":1200,"height":628,"caption":"Co j\u00edst na t\u00far\u00e1ch a cyklov\u00fdletech, abyste m\u011bli dostatek energie?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.com\/blog\/what-to-eat-and-drink-for-sufficient-energy-whilst-hiking-or-cycling\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"What to Eat and Drink for Sufficient Energy Whilst Hiking or Cycling?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/283076","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=283076"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/283076\/revisions"}],"predecessor-version":[{"id":564853,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/283076\/revisions\/564853"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/282156"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=283076"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=283076"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=283076"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=283076"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=283076"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}