Hydrate much: with effort, your body will lose a lot of water; so you have to compensate by drinking water throughout your hike: 150ml least every 10-20 minutes depending on the intensity of your effort REFUEL EXTREME and climatic conditions. You can add some of your water with the drink VO2 Max ® , specially adapted for long-term efforts: 1.5L to 2L per day in small sips throughout the day.
You can complete these contributions and limit muscle catabolism consuming amino acids: BCAA + Synergy at 4 capsules per day in 2 divided doses.
After the hike:
Avoid foods that hinder good recovery: alcohol, food too fat ...
Restore your energy reserves by increasing the proportion of starchy foods.
Rebuild your muscles with emphasis on protein (fish, meat, dairy products).
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