Outlined below are some of the foods that you should be looking to eat both during your training for the COINS 3 Peaks Challenge and during the walking event itself.

Pasta – Pasta is an easily digestible, extremely varied dish providing slow release energy which is exactly what you need during this long distance walking event.  Wholegrain pasta combined with chicken or tuna would be ideal.

Rice – Rice is similar to pasta in that it is easy to prepare and will keep you energy levels up throughout the COINS 3 Peaks Challenge.  Wholegrain rice is the best as it provides more fibre, further helping the slow release energy process.

Porridge – Porridge is the #1 breakfast food when training for a long distance walking event such as the COINS 3 Peaks Challenge.  It provides protein and fibre as well as being a slow release energy food.

Breakfast Cereals – Muesli and wholegrain cereals will provide you with long lasting energy throughout the day.   Be careful to avoid more sugary cereals as these are nutritionally extremely poor and will not prepare you in the morning for your training or for the walking event itself.

Glucose Drinks - Sometimes perceived as ‘the enemy’, glucose drinks actually do have a place in the nutritional plan for the COINS 3 Peaks Challenge.  In addition to supporting you through the challenge event, glucose drinks should be consumed after a training session.  The first 15 minutes after you finish exercising is the ‘golden window’ for refuelling your body.  If you consume a glucose drink after exercise you will maximise your refuelling and also start rehydrating at the same time.

Bananas – Bananas are ideal because they require no preparation and will help you get the sugars your body needs both during your training for the COINS 3 Peaks Challenge and also during the event itself.

Cereal Bars – Cereal bars are an easy to pack and generally healthy snack that do not object to being bashed around in your kitbag, although do watch out for cereal bars with high fat and sugar content.

Lean Meat and Fish – Lean meat such as chicken and oily fish such as sardines help to provide your body with the necessary building blocks to complete the COINS 3 Peaks Challenge.  Low fat protein is needed by the body to help build and maintain muscle as well as vitamin and mineral levels.  Combined with pasta or rice, meat and fish provide excellent meals for long distance walking events.

Fruit and Vegetables – Everyone should be focussing on a minimum of the ‘five-a-day’ fruit and veg strategy.  Leafy greens such as spinach and broccoli contain higher levels of vitamins such as iron which will help to maintain energy levels over the course of your training as well as through the walking event itself.  Dried fruit is also an excellent snack for the COINS 3 Peaks Challenge although watch your fibre intake; you don’t want to find yourself stuck up a hill without a loo!