simple and complex carbs, simple carbs are in energy drinks, fruit, honey and sugar for a few examples, complex carbs are in legumes, bread, potato and a number of different foods. The difference is how the body uses the energy the carbs provide, and complex carbs are the best for sustained energy. If the energy is not used up straight away, it is stored in the liver or muscles for later. Don’t be a victim of a low carb diet fad, your brain need carbs. The Australian Dietary Guidelines recommend an intake in the diet of 45-65% from carbs.
ProteinProtein is found in fish, meat, egg, legumes nuts and seeds to say a few. Protein is made up of amino acids, the building blocks of life. Human body parts such as hair, skin, nails are also protein based. Once you eat protein-rich foods, the amino acids are released from the food and used to make adrenalin, enzymes, cell to cell communication, new protein like new skin cells, and also help the body to recover after our hike, also they provide some energy. Fad diets such as high
protein, low carb are not great. It is best to stick to a healthy, varied eating plan, and not a fad diet. The Australian Dietary Guidelines recommend an intake in the diet of 15-25% from protein.
FatThere are three types of fat: saturated, monounsaturated and polyunsaturated. They differ in carbon chains. Saturated fats come from meat, dairy, coconut and palm oil and should be consumed in small amounts. Mono and polyunsaturated fats are found in nuts, fish and avocado to say a few and are the better fat to consume. Fats are stored really well in the body as fatty acids, and the energy fat provides is either used immediately or stored and used when needed, or just stored if you don’t use it, if you know what I mean... The Australian Dietary Guidelines recommend an intake in the diet of 20-35% from fat.
Okay, so how much energy do I need again? This is the million dollar question, however this table can help.