"To enjoy the way is good to be in shape. Our training will prevent many injuries at once.
Physical fitness is closely related to food.
Before start the way we have to ask ourselves several questions:
- Are we properly fed?
- How long will we be walking daily?
- What will be our energy costs?
- Should we be trained?
- What is the ideal food for a walker?
Well, we’re already on the road. We will need for a timely, balanced, controlled and healthy diet.
Food scheduled for the Camino de Santiago
Since we put the foot down we spend energy. Therefore the power of day must be set: full breakfast, lunch and dinner, and every hour and half or two hours a snack to keep glucose and energy levels constant throughout the day and avoid the famous “fainting”.
This is the importance of covering all the nutrients: carbohydrates, proteins and fats.
Protein: to recover the muscle through the meat, chicken, eggs, sausage and milk.
Carbohydrates: the main source of energy, which is in fruit, vegetables, cereals, pulses, rice and pasta.
Fat: as an energy reserve and essential to maintain body temperature.
In real life it is said that “you have to eat breakfast like a king, lunch like a prince and dinner like a pauper”. On the way instead we will have a good breakfast and we will distribute the remaining meals, not heavy and recover at the end of the day with a good dinner, three hours before bed. Those three hours are for good digestion before bed. Sleep is just as important.
As Hippocrates said, “We are what we eat”. Not all the energy foods are the healthiest. Try to avoid pastries. We’ll eat more fruit and nuts. Let’s spend a little more money and enjoy the good things each day: artisan bread, ham, etc. and enjoy the local cuisine as well, I mean, eat more sausage and less croissants.
Diet for any day of the Camino de Santiago
Coffee with milk, artisan bread with butter and jam, a piece of fruit or juice and a few slices of cheese or turkey.
2. Snack every two hours:
Option A: a piece of fruit, cheese (30 grams) and about 6 almonds.
Option B: half turkey sandwich and 3 nuts.
Option C: fruit yogurt and pistachios.
Vegetable Sandwich or snack no more than a third of a loaf of bread (tortilla, tuna or chicken), a salad and a piece of fruit.
4. Dinner: a good “pilgrim menu”::
Choose vegetables, pasta, rice or vegetable; then, meat, chicken or fish with potatoes and fruit for dessert. As we said before, 3 hours before bed.
And right before bed take a yogurt or milk.
Many days we started walking before dawn and we can´t have breakfast until two hours later. So the day before we’ll take a few cheeses and fruit to take it when you wake up, and two hours later we will have the breakfast we need.
We wake up and drink two good glasses of water and remember to be constantly drinking. Avoid sugary drinks. Sports drinks can but if it is hot or have cramps.
We’ll drink especially in hot weather to recover from physical exhaustion and cramps.
Many times we have to drink water even if we want. Your body will thank you. Therefore it is important to carry water handy, attached to the outside of the bag to avoid having to stop and open it every time you want hydrate.
This is all very well as a rule, but also enjoy life and the good things that give us the Way.
No charge with food for the whole day: you always will find supermarkets, so don´t fill the bag-pack . Plan the step distance between towns, supermarkets on the way, water fountain, etc.
Before start the way we have to ask ourselves several questions: Are we properly fed? How long will we be walking daily?...