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Performance Nutrition + Meal Planning for Backpackers
Foundations for Optimally Fueled Backpacking
Welcome! (1:03)
PNMPB Overview (7:06)
How to Get the Most Out of this Course (5:57)
How to Hike More Miles More Easily (3:29)
The Food Continuum: A Filter for Deciding What Goes in Your Food Bag (8:52)
How to Choose Trail Food: 5 Criteria for Healthy, Ultralight Backcountry Nutrition (4:19)
The 3-Step Process to Determine How Much Food to Pack
How to Avoid Overpacking or Going Hungry (8:44)
Additional Factors that Affect Energy Usage (5:47)
Test and Refine Your Calculation (2:12)
Creating a Plan for a Multi-Week (or -Month) Trip (4:10)
Ideal Macronutrients for Backpackers: Eat to Keep Energy Up & Pack Weight Down
What and How to Eat to Avoid Hitting the Wall (5:02)
How to Determine Your Ideal Macronutrient Ratios (5:53)
The Benefits of Fueling on Fat (5:49)
How to Make the Most of Your Carbohydrates (5:57)
Optimize Your Recovery with Proper Nutrition (6:11)
Choose a Cooking Method + Resupply Strategy
Choose a Cooking Method (7:11)
How to Resupply Food for a Multi-Day to Multi-Month Hike (5:34)
Create Your Resupply Plan (9:36)
How to Send a Box When One is Needed (4:30)
Protect Your Food (and Animals) with Proper Food Storage (3:46)
Create Your Ultralight, Healthy Backcountry Meal Plan
Backpacking Meal Plan Template (7:40)
Create Your Shopping List and Purchase Food (2:52)
Tips for Backpacking with Dietary Restrictions & Specialty Diets (3:02)
How to Create Your Own Meals and Recipes (4:23)
Meal Planning Tips to Save Time, Reduce Stress + A Day in the Life (8:35)
The Hiker’s Apothecary: Superfoods, Supplements + Hydration for the Trail
Supplements for the Trail (8:09)
Superfoods to Lower Inflammation, Improve Energy, and Enhance Immunity (7:40)
Why and How to Love on Your Microbiome (3:39)
Hydration & Electrolytes for Optimal Performance (6:23)
Survey + Next Steps (1:13)
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Creating a Plan for a Multi-Week (or -Month) Trip
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