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What are some good foods for recovering from calorie debt?
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Calorie debt is when you are using more calories than you are eating and making up the difference from stored reserves of body fat.
Sometimes people will do this to save on the amount of weight carried an then replenish when back at civilization.
What are some good foods for recovering from calorie debt?
hiking backpacking food
asked 3 hours ago
Charlie Brumbaugh
41.6k14110237
add a comment |Â
up vote
4
down vote
favorite
Calorie debt is when you are using more calories than you are eating and making up the difference from stored reserves of body fat.
Sometimes people will do this to save on the amount of weight carried an then replenish when back at civilization.
What are some good foods for recovering from calorie debt?
hiking backpacking food
asked 3 hours ago
Charlie Brumbaugh
41.6k14110237
1
How long do you anticipate being in calorie debt? I've been reading some literature recently on recovery after endurance exercise that might or might not be relevant (I'll probably answer with it anyway)
– Chris H
2 hours ago
1
@ChrisH The longest I have gone between resupplies is 13 days
– Charlie Brumbaugh
2 hours ago
That's quite a long time, and I can see that you couldn't easily carry rations for all that time. It's a bit of an outlier in the context of my answer, but then a quick skim of notes on through-hiking the AT suggests ~5 days between resupply might be a good number.
– Chris H
2 hours ago
add a comment |Â
up vote
4
down vote
favorite
up vote
4
down vote
favorite
Calorie debt is when you are using more calories than you are eating and making up the difference from stored reserves of body fat.
Sometimes people will do this to save on the amount of weight carried an then replenish when back at civilization.
What are some good foods for recovering from calorie debt?
hiking backpacking food
asked 3 hours ago
Charlie Brumbaugh
41.6k14110237
Calorie debt is when you are using more calories than you are eating and making up the difference from stored reserves of body fat.
Sometimes people will do this to save on the amount of weight carried an then replenish when back at civilization.
What are some good foods for recovering from calorie debt?
hiking backpacking food
hiking backpacking food
asked 3 hours ago
Charlie Brumbaugh
41.6k14110237
asked 3 hours ago
Charlie Brumbaugh
41.6k14110237
asked 3 hours ago
Charlie Brumbaugh
41.6k14110237
asked 3 hours ago
Charlie Brumbaugh
41.6k14110237
asked 3 hours ago
Charlie Brumbaugh
41.6k14110237
41.6k14110237
1
How long do you anticipate being in calorie debt? I've been reading some literature recently on recovery after endurance exercise that might or might not be relevant (I'll probably answer with it anyway)
– Chris H
2 hours ago
1
@ChrisH The longest I have gone between resupplies is 13 days
– Charlie Brumbaugh
2 hours ago
That's quite a long time, and I can see that you couldn't easily carry rations for all that time. It's a bit of an outlier in the context of my answer, but then a quick skim of notes on through-hiking the AT suggests ~5 days between resupply might be a good number.
– Chris H
2 hours ago
add a comment |Â
1
How long do you anticipate being in calorie debt? I've been reading some literature recently on recovery after endurance exercise that might or might not be relevant (I'll probably answer with it anyway)
– Chris H
2 hours ago
1
@ChrisH The longest I have gone between resupplies is 13 days
– Charlie Brumbaugh
2 hours ago
That's quite a long time, and I can see that you couldn't easily carry rations for all that time. It's a bit of an outlier in the context of my answer, but then a quick skim of notes on through-hiking the AT suggests ~5 days between resupply might be a good number.
– Chris H
2 hours ago
1
1
How long do you anticipate being in calorie debt? I've been reading some literature recently on recovery after endurance exercise that might or might not be relevant (I'll probably answer with it anyway)
– Chris H
2 hours ago
How long do you anticipate being in calorie debt? I've been reading some literature recently on recovery after endurance exercise that might or might not be relevant (I'll probably answer with it anyway)
– Chris H
2 hours ago
1
1
@ChrisH The longest I have gone between resupplies is 13 days
– Charlie Brumbaugh
2 hours ago
@ChrisH The longest I have gone between resupplies is 13 days
– Charlie Brumbaugh
2 hours ago
That's quite a long time, and I can see that you couldn't easily carry rations for all that time. It's a bit of an outlier in the context of my answer, but then a quick skim of notes on through-hiking the AT suggests ~5 days between resupply might be a good number.
– Chris H
2 hours ago
That's quite a long time, and I can see that you couldn't easily carry rations for all that time. It's a bit of an outlier in the context of my answer, but then a quick skim of notes on through-hiking the AT suggests ~5 days between resupply might be a good number.
– Chris H
2 hours ago
add a comment |Â
1 Answer
1
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oldest
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up vote
5
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Even if it's only for a day or so, you'll need to rebuild your glycogen stores (though many light packable foods are starchy and will top these up quite nicely). That requires carbohydrates, including simple sugars (and not just one type as there are different receptors). Fat stores will also need to be rebuilt, especially over longer periods, but burning glycogen can lead to significant weight loss (as it's accompanied by quite a lot of water in storage); this can make it look like more fat has been burnt than is really the case.*
There's quite a lot of medical literature on this sort of topic; one example I've been reading recently** is Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion. The title of that paper makes it clear that (in addition to many and varied carbs) protein is required, and in general difference macronutrients are processed through different pathways so a range allows the body to absorb more energy more quickly. That would be particularly important if you've only got a day or two before moving on again.
There's always the factor that sheer quantity is important, and both availability and palatability may not be what you'd like. Sugary drinks are an effective way to increase calorie consumption when you feel full or don't feel like eating large portions. Fatty foods are energy-rich, but they also tend to be rather satiating. They may however be a good way to end a meal if you find them tempting.
In general, avoiding foods that are very high in water content and fibre is a good idea. This isn't the time for soup or salad. When trying to get patient's weights back up hospitals have guidelines that include "full cream milk", "extra nutritious snacks (e.g. cheese and biscuits)", and "add grated cheese". It's not in the source I've linked, but I've also seen recommendations to add extra-rich custard.
* to the extent that after a hard ride on a hot day people told me I'd lost weight since the previous evening, despite plenty of food and drink.
** this was in relation to some rather tough (for me) distance cycling over 3 days, and is covered in a question at bicycles.se, though with a different emphasis.
answered 2 hours ago
Chris H
9,97812042
add a comment |Â
1 Answer
1
active
oldest
votes
1 Answer
1
active
oldest
votes
active
oldest
votes
active
oldest
votes
up vote
5
down vote
Even if it's only for a day or so, you'll need to rebuild your glycogen stores (though many light packable foods are starchy and will top these up quite nicely). That requires carbohydrates, including simple sugars (and not just one type as there are different receptors). Fat stores will also need to be rebuilt, especially over longer periods, but burning glycogen can lead to significant weight loss (as it's accompanied by quite a lot of water in storage); this can make it look like more fat has been burnt than is really the case.*
There's quite a lot of medical literature on this sort of topic; one example I've been reading recently** is Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion. The title of that paper makes it clear that (in addition to many and varied carbs) protein is required, and in general difference macronutrients are processed through different pathways so a range allows the body to absorb more energy more quickly. That would be particularly important if you've only got a day or two before moving on again.
There's always the factor that sheer quantity is important, and both availability and palatability may not be what you'd like. Sugary drinks are an effective way to increase calorie consumption when you feel full or don't feel like eating large portions. Fatty foods are energy-rich, but they also tend to be rather satiating. They may however be a good way to end a meal if you find them tempting.
In general, avoiding foods that are very high in water content and fibre is a good idea. This isn't the time for soup or salad. When trying to get patient's weights back up hospitals have guidelines that include "full cream milk", "extra nutritious snacks (e.g. cheese and biscuits)", and "add grated cheese". It's not in the source I've linked, but I've also seen recommendations to add extra-rich custard.
* to the extent that after a hard ride on a hot day people told me I'd lost weight since the previous evening, despite plenty of food and drink.
** this was in relation to some rather tough (for me) distance cycling over 3 days, and is covered in a question at bicycles.se, though with a different emphasis.
answered 2 hours ago
Chris H
9,97812042
add a comment |Â
up vote
5
down vote
Even if it's only for a day or so, you'll need to rebuild your glycogen stores (though many light packable foods are starchy and will top these up quite nicely). That requires carbohydrates, including simple sugars (and not just one type as there are different receptors). Fat stores will also need to be rebuilt, especially over longer periods, but burning glycogen can lead to significant weight loss (as it's accompanied by quite a lot of water in storage); this can make it look like more fat has been burnt than is really the case.*
There's quite a lot of medical literature on this sort of topic; one example I've been reading recently** is Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion. The title of that paper makes it clear that (in addition to many and varied carbs) protein is required, and in general difference macronutrients are processed through different pathways so a range allows the body to absorb more energy more quickly. That would be particularly important if you've only got a day or two before moving on again.
There's always the factor that sheer quantity is important, and both availability and palatability may not be what you'd like. Sugary drinks are an effective way to increase calorie consumption when you feel full or don't feel like eating large portions. Fatty foods are energy-rich, but they also tend to be rather satiating. They may however be a good way to end a meal if you find them tempting.
In general, avoiding foods that are very high in water content and fibre is a good idea. This isn't the time for soup or salad. When trying to get patient's weights back up hospitals have guidelines that include "full cream milk", "extra nutritious snacks (e.g. cheese and biscuits)", and "add grated cheese". It's not in the source I've linked, but I've also seen recommendations to add extra-rich custard.
* to the extent that after a hard ride on a hot day people told me I'd lost weight since the previous evening, despite plenty of food and drink.
** this was in relation to some rather tough (for me) distance cycling over 3 days, and is covered in a question at bicycles.se, though with a different emphasis.
answered 2 hours ago
Chris H
9,97812042
add a comment |Â
up vote
5
down vote
up vote
5
down vote
Even if it's only for a day or so, you'll need to rebuild your glycogen stores (though many light packable foods are starchy and will top these up quite nicely). That requires carbohydrates, including simple sugars (and not just one type as there are different receptors). Fat stores will also need to be rebuilt, especially over longer periods, but burning glycogen can lead to significant weight loss (as it's accompanied by quite a lot of water in storage); this can make it look like more fat has been burnt than is really the case.*
There's quite a lot of medical literature on this sort of topic; one example I've been reading recently** is Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion. The title of that paper makes it clear that (in addition to many and varied carbs) protein is required, and in general difference macronutrients are processed through different pathways so a range allows the body to absorb more energy more quickly. That would be particularly important if you've only got a day or two before moving on again.
There's always the factor that sheer quantity is important, and both availability and palatability may not be what you'd like. Sugary drinks are an effective way to increase calorie consumption when you feel full or don't feel like eating large portions. Fatty foods are energy-rich, but they also tend to be rather satiating. They may however be a good way to end a meal if you find them tempting.
In general, avoiding foods that are very high in water content and fibre is a good idea. This isn't the time for soup or salad. When trying to get patient's weights back up hospitals have guidelines that include "full cream milk", "extra nutritious snacks (e.g. cheese and biscuits)", and "add grated cheese". It's not in the source I've linked, but I've also seen recommendations to add extra-rich custard.
* to the extent that after a hard ride on a hot day people told me I'd lost weight since the previous evening, despite plenty of food and drink.
** this was in relation to some rather tough (for me) distance cycling over 3 days, and is covered in a question at bicycles.se, though with a different emphasis.
answered 2 hours ago
Chris H
9,97812042
Even if it's only for a day or so, you'll need to rebuild your glycogen stores (though many light packable foods are starchy and will top these up quite nicely). That requires carbohydrates, including simple sugars (and not just one type as there are different receptors). Fat stores will also need to be rebuilt, especially over longer periods, but burning glycogen can lead to significant weight loss (as it's accompanied by quite a lot of water in storage); this can make it look like more fat has been burnt than is really the case.*
There's quite a lot of medical literature on this sort of topic; one example I've been reading recently** is Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion. The title of that paper makes it clear that (in addition to many and varied carbs) protein is required, and in general difference macronutrients are processed through different pathways so a range allows the body to absorb more energy more quickly. That would be particularly important if you've only got a day or two before moving on again.
There's always the factor that sheer quantity is important, and both availability and palatability may not be what you'd like. Sugary drinks are an effective way to increase calorie consumption when you feel full or don't feel like eating large portions. Fatty foods are energy-rich, but they also tend to be rather satiating. They may however be a good way to end a meal if you find them tempting.
In general, avoiding foods that are very high in water content and fibre is a good idea. This isn't the time for soup or salad. When trying to get patient's weights back up hospitals have guidelines that include "full cream milk", "extra nutritious snacks (e.g. cheese and biscuits)", and "add grated cheese". It's not in the source I've linked, but I've also seen recommendations to add extra-rich custard.
* to the extent that after a hard ride on a hot day people told me I'd lost weight since the previous evening, despite plenty of food and drink.
** this was in relation to some rather tough (for me) distance cycling over 3 days, and is covered in a question at bicycles.se, though with a different emphasis.
answered 2 hours ago
Chris H
9,97812042
edited 2 hours ago
answered 2 hours ago
Chris H
9,97812042
answered 2 hours ago
Chris H
9,97812042
answered 2 hours ago
Chris H
9,97812042
9,97812042
add a comment |Â
add a comment |Â
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1
How long do you anticipate being in calorie debt? I've been reading some literature recently on recovery after endurance exercise that might or might not be relevant (I'll probably answer with it anyway)
– Chris H
2 hours ago
1
@ChrisH The longest I have gone between resupplies is 13 days
– Charlie Brumbaugh
2 hours ago
That's quite a long time, and I can see that you couldn't easily carry rations for all that time. It's a bit of an outlier in the context of my answer, but then a quick skim of notes on through-hiking the AT suggests ~5 days between resupply might be a good number.
– Chris H
2 hours ago