Hints Concerning The Diet During Fatiguing Journeys, In Mountain Climbing, Rowing, Etc.
( Originally Published 1913 )
From the above statements it will be observed that we must provide ourselves with considerable quantities of starch-and sugar- containing foods when preparing for a long and fatiguing excursion. A sufficient quantity of albumin must, above all, not be lacking, for the muscles which are to be in action must be supplied with more blood, just as is the case with every organ which is at work. For this purpose, and for the development of the muscular tissue, which is accomplished through this increased blood-supply, periodically induced, albumin is necessary. The ingestion of too much meat, i.e., albumin, before starting on a climbing expedition is likely to prove very injurious, as one will very quickly become over-heated and perspire freely, and the feeling of heaviness and drowsiness occasioned by this food will also be a hindrance. For breakfast some milk, oatmeal gruel, z or 2 eggs, butter, fruit, and honey would be most desirable. At noon, no meat, but 1 or 2 eggs, cheese, rice, tapioca, sago, fresh or dried fruits, chocolate, and milk are indicated, and the same for the evening meal. In case there should be no opportunity for going to a restaurant during the trip, it is best to take along bread, cheese, dates, dried bananas, figs, currants, pistachio nuts, and chocolate—all of theme foods which take up very little space. We should also make it a rule never to walk for more than several hours without taking some nourishment. In this we should imitate the coachman, who feeds his horses whenever they have been on the road for several hours. If our machine, the body, is expected to do good work and not run down we must frequently provide it with food the combustion of which renders muscular exertion possible. We should consequently eat often and avoid the consumption of heavy meals, which are apt to cause disinclination for the continuance of the climbing, rowing, bicycling, etc. While the ingestion of a certain amount of fluid is advisable, it is best to take fresh fruit—oranges, cherries—to quench the thirst. This is the most rational mode of satisfying thirst. Even after very fatiguing trips it is not well at once to eat meat, but rather rice, green vegetables, salad with lemon juice, and fresh fruits. Fruit juices are strongly to be recommended, particularly in the summer after one has perspired freely. During the trip those juices containing much sugar, such as grape-, cherry-, and agriot- juice, are preferable.
By personally testing various kinds of nourishment I have found that the greatest exertion can be best accomplished upon a milk-egg-vegetable diet. On the days when I made the longest walking tours, I took much rice, honey, dried fruit, etc. Thus, very often on Sunday afternoons I took walks in our mountainous region without the least fatigue, once in the hours between 2 o'clock and half-past 8 covering the distance of 26 kilometers—from Saifenhaüsel to Bârringen (near the boundary of Saxony), thence to Merkelsgrün, Lichtenstadt, and Carlsbad, and while on the way spent about an hour in Bärringen in walking around among the booths at a church festival ; only twice during the entire outing did I sit down for about twenty minutes. I was not very much exhausted on my return home. With a meat diet I could not so easily have taken such an extended walk, which is by no means an unusual experience for vegetarians.