0:00 Opening
0:16 Introduction
1:38 Main take-aways from Part 1
1:53 Glycogen and its depletion
3:09 Limitations of glycogen reserves
3:45 Bonking
5:17 Recovery
5:38 Scientific Studies
8:10 The role of Insulin
10:00 The Recovery Window
10:52 Recovery Drink – The Sugar Part
12:48 Recovery Drink – The Protein Part
19:43 Selecting the Sugar (not all sugars are the same)
23:50 My recovery drink recipe
24:17 On caffeine
25:48 Testimonials
27:50 Commercial recovery mix options
33:17 Dinner
34:29 Protein (amount in one meal)
36:30 Protein quality scores
37:08 Thermogenic Effect
39:45 Summary & Conclusion
This video is Part 2 in a series. Part 1 covered camp breakfast and Optimal Trail Fuel. This part details an Optimum Recovery drink to maximize muscle glycogen replenishment, as well as camp dinner criteria for weight and energy efficiency plus muscle repair and thermogenesis (to keep you warmer at night).
Download the food chart with the links below.
Note: these are the latest version that may contain analysis columns not explained until later videos in the series. Watch all four videos for full explanations!
Hiker Food Chart (PDF version):
https://www.mediafire.com/file/vi338xhh4695f1b/Hiker_Food_Chart_%2528Na%2529.pdf/file
Hiker Food Chart (Excel version):
https://www.mediafire.com/file/chxyvxphab203z0/Hiker_Food_Chart_%2528Na%2529.xlsx/file
Check out the Calorie Density videos…
Defining “Ultralight” Food for Backpacking and Bug Out Bags
Freeze-Dried Backpacking Meals Rated by Calorie Density
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