Macronutrients, clean products and meal prep ideas for long days in the mountains

In June, outdoor fans are drawn to the mountains for hiking, climbing, biking and trail running. In order to stay fit on long days in the great outdoors, a targeted, conscious diet is crucial - ideally plant-based or "clean", i.e. without artificial additives.

Macronutrients for endurance and muscle strength

• Carbohydrates are the main source of energy for intensive and prolonged exercise. Studies show that an adequate intake of carbohydrates significantly increases endurance performance and protects glycogen stores (e.g. Jeukendrup, 2014, PubMed).
  
• Proteins are essential for muscle regeneration and maintenance. Plant-based protein sources such as pulses, nuts, seeds and high-quality vegan protein powders (e.g. AlpenPower Vegan Protein) offer a complete amino acid balance and are particularly suitable for "clean" diets.
  
• Fats provide energy for longer periods of stress and are contained in nuts, seeds and high-quality vegetable oils.

Studies on vegan and "clean" sports nutrition

A plant-based diet can support athletic performance as long as care is taken to ensure an adequate intake of all essential macronutrients and micronutrients (e.g. vitamin B12, iron, zinc). Studies show that a balanced vegan diet does not impair endurance performance and can even offer anti-inflammatory benefits (Craddock et al., 2016, PubMed).

Clean products and meal prep ideas for on the go

• Vegan protein bars: Oats, nuts, dried fruit and AlpenPower protein powder provide energy and support muscle recovery - without artificial additives.
• Isotonic drinks: Natural flavors and electrolytes provide hydration and mineral balance.
• Energy balls: Dates, nuts, protein powder and cocoa - quick to prepare and practical for on the go.

Meal prep ideas:

• Overnight oats: Oat flakes, chia seeds, AlpenPower protein powder, plant milk and berries - prepare the night before, enjoy in the morning.
• Hearty wraps: Wholemeal wraps with hummus, vegetables and sprouts - ideal for a summit break.

Scientifically sound tips for outdoor athletes

• Plan snacks and meals in advance to ensure a constant supply of energy.
• Make sure you drink enough fluids and supplement electrolytes if necessary - this is crucial for performance, especially on long tours and in high temperatures.
• Test new products and recipes before the big tour to rule out any intolerances.

Conclusion

In addition to targeted training, a scientifically sound diet is crucial for maximum outdoor performance in summer. The right macronutrient distribution, clean products and smart meal prep ideas ensure energy, regeneration and enjoyment - without compromising on quality and naturalness. With AlpenPower protein powder and natural Alpenpower snacks, you are perfectly equipped for any mountain adventure.

Author: Laura Bahmann