Am preparing for a winter trek in laddhak in January. On high protein diet since last 3 months and have lost around 5 kgs and gained muscle mass and a lean structure through regular weights with Cardio training. Morning protein shake, tea brown bread and in breakfast - oats, papaya. Mid morning - 5 egg whites. Lunch - brown rice n daal. Then protein shake with apple at 3: 30 pm, then 5 egg whites around 5 pm. Black coffee before gym at 7 pm and protein shake after gym. Dinner - Broccoli, cucumber, paneer saut�. Have mild BP and on a regular med olmitrak 20 mg. Please suggest if the diet is ok or should carbs be added to prepare for the trek. Any other suggestions.

Dt. Ashoo AryaDietitian/Nutritionist27yrs exp

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If you're doing a lot of resistance training or taxing endurance exercise, you're tearing down muscle tissue that needs to be repaired and rebuilt. "Protein is a source of essential amino acids .So a high protein diet is recommended. Carbohydrate loading allows your muscle glycogen levels to increase to a level that has been shown to improve endurance exercise, and allow athletes to exercise for longer. This same strategy can be applied to endurance hiking. For one to four days before your adventure, a high carbohydrate intake will help you get your body ready. While you are trekking, you will need readily absorbed carbohydrates which are low in fat and fibre. These will restore and maintain your muscle glycogen stores. Have snacks in your day pack like crackers, dried fruit, muesli bars, sports bars and sports energy gels. Also Must keep yourself well hydrated!  

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