Pre – Three Peaks
“Carbo-loading” is essential for an endurance event of this type. You should begin to load 3-5 days prior to the event, ensuring that you are consuming quality carbohydrates including long grain brown rice/pasta, potatoes (steamed), beans, lentils, oats, quality homemade wholemeal bread. By following this technique, your body will store the carbohydrate in the muscles for power and energy during your climb.
The day before the event, participants should taper down the amount of carbohydrates consumed. Too much the day before can lead to feeling heavy & bloated.
Drink plenty of water. The body needs to be extremely well hydrated as lots of water is lost during the event and this can lead to fatigue and muscle cramps.
During the Three Peaks
Ensure you have plenty of fluids with you. Isotonic sports drinks are useful for replacing electrolytes which are lost in sweat. If you lose too many electrolytes, muscles begin to cramp and do not function properly.
‘Power foods’ such as; Nuts/seeds and raisin mix, NAKD bars, granola bars, dried fruits, flapjacks & bananas are fantastic sources of energy to keep blood sugar levels up and keep you powering to the top!
Another great technique is to consume foods such as beetroot (you can also get this as a juice) or onion. These foods release an increased amount of nitrates and nitrites into the blood. This will then help to dilate blood vessels, increasing blood flow and, therefore, oxygen from the heart to the working muscles. As you will be climbing at altitudes you may not be used to, this will give you a fantastic edge over other climbers!
Post – Climb/Between Peaks
Replenishing lost macro and micronutrients is essential when tackling the three peaks challenge. It is important to replace lost carbohydrates and to take protein on board to aid in recovery. A good ‘between mountain’ snack would be a small portion of pasta with some chicken/turkey breast and chopped vegetables or a wholemeal pitta with sliced hard boiled/scrambled egg.