I'm planning on doing a long distance hike (mountain climb) for charity in the next few weeks (the wales 3000s/15peaks).
I've spent a bit of time looking into nutrition but I couldn't find a lot on how much I energy I should be ingesting for this. The nearest I could find was a cycling article on the usage of energy gels . this stated:
Guidelines suggest that for those cycling at a moderate intensity over 90 minutes, you will need between 30g and 65g of carbohydrates per hour to replace what’s being lost and maintain performance. Consuming anything more won’t improve performance. In fact, it may cause gastric distress, as the body struggles to be able to absorb such large quantities....For the everyday cyclist, 60g of carbohydrate per hour will suffice.
There are obviously a couple of flaws comparing cycling for 90 mins to walking for over 18 hours.
Can anyone give any idea how much energy/carbohydrates I should be aiming to ingest per hour throughout the day to maintain an optimal amount of energy? Preferably in g of carbohydrate as this seems to be the easiest to plan.
Obviously I'm going to be tired and there is no way I can ingest the amount of energy I will be using (we've estimated this at 8000-9000 calories) but a target would be helpful.