[pct-l] Daily Calories

[Melanie Clarke]

You definitely need calories to hike the PCT but you also need some
semblance of proper nutrition and the minimum daily requirements of
micro/macro nutrients.  You will be building lean tissue and increasing the
cellular dynamics of energy output in your body like increased red blood
cell and mitochondrial density .  This needs vitamins, protein, Ca+ etc.

Exercise or hiking will deplete your blood glucose and muscle glycogen,
which can slow you down to a shuffle or even a "bonk".  Carbohydrates will
replenish your system the fastest.  I realize that nuts and fats are easier
to carry as they have 9 calories for every gram, while protein and carbs
have only 4 calories per gram but don't rule out dried sources of
carbohydrates.  Instead of a jar of oil, take a plastic jar of peanut or
nut butter.

I would take a day's worth of food, go on line and analyze the nutritional
content to make sure you're getting everything you need.  You can always
take vitamin pills along but I think it is better to get the nutrition you
need from the foods you eat.  I would include at least 65-80 gms of
protein, which is above the MDR; and I am able to easily achieve this with
a Vegan diet.  Personally, I wouldn't take more than 40% of my calories in
fat, that's about 1600 calories in a 4000 daily total calorie diet.  That
would leave you with about 300-400 calories in protein and about 2000
calories of carbohydrate.  Do not forget adequate amounts of Ca+.  I bring
Ca+ tablets with me but I take thyroid medication which seems to deplete
the Ca+ in the bones if we're not careful.

I also take dehydrated vegetables, I get mine from Safeway, they have a
bulk bin in the produce section of a dried vegetable mix.  Kale dries
really well in an oven, lightly brushed with oil and salt.  Dehydrated
fruits, raisins are also wonderful sources of nutrition.

Toga

On Sat, May 4, 2013 at 10:31 AM, Matt Parker <zerosignal74 at comcast.net>wrote:

> Hi All,
>
>
>
> What is a good target for daily calorie intake for the PCT and what are
> foods that are high in calories, don't weigh much, or take up too much
> space? I know olive oil and sunflowers work well. Any others?
>
>
>
> Thanks,
>
> Drake
>
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