Nordic walking is an increasingly popular physical activity that combines the benefits of walking with the use of specialized poles. Originating in Finland in the 1930s, it was initially a summer training method for cross-country skiers. Today, this discipline appeals to a broad audience thanks to its many benefits: a full-body workout accessible to everyone, and a direct connection with nature.
However, like any sporting activity, Nordic walking requires particular attention to nutrition and hydration. In this article, we will explore the specific needs of Nordic walking practitioners, the importance of sports nutrition, and how a brand like Mulebar, with its suitable products, can meet the expectations of these athletes.
What is Nordic walking?
Nordic walking differs from classic walking through the use of poles that accompany every step. Unlike hiking, where poles are mainly used to reduce the effort on the legs, Nordic walking actively engages the upper body. This activity is dynamic, fluid, and comprehensive, mobilizing up to 80% of the body's muscles. It should not be confused with race walking, an Olympic discipline through the Tokyo 2020 Games, which consists of walking as fast as possible over distances of between 10 and 50 km while keeping at least one foot in contact with the ground at all times.
Which muscle groups are engaged during Nordic walking?
According to Yannick Sire, a Nordic walking coach, it is a balanced sport that promotes harmonious muscle development without being traumatic for the joints like running. Thanks to the movement of the poles, the muscles in the arms, shoulders, back, and abdominals work in synergy with the muscles in the legs, hips, and glutes. He recommends practicing Nordic walking on both flat and hilly terrain, even into advanced age.
What is the average calorie expenditure during Nordic walking?
Nordic walking is more demanding than classic walking because it increases calorie expenditure by 20 to 40%, depending on the intensity of the activity. A moderate one-hour session burns between 400 and 600 calories. This significant calorie expenditure requires an appropriate energy intake before, during, and after exercise to maintain performance and prevent fatigue.
The specific needs of Nordic walkers: nutrition and hydration
Before exercise: preparing your body
To get the most out of a Nordic walking session, it is crucial to fuel up. This means having a balanced meal or a snack rich in complex carbohydrates a few hours before exercising. These carbohydrates provide lasting energy and prevent a sudden drop in blood sugar levels.
Pre-workout snack ideas:
- A banana and a handful of almonds.
- An energy bar rich in natural, easy-to-digest carbohydrates.
During exercise: maintain energy and hydration
During a prolonged session (more than 90 minutes), energy reserves, namely glycogen, gradually become depleted. The goal is to prevent muscle fatigue and dehydration through:
- Fast-acting carbohydrates to fuel the muscles.
- Regular hydration is essential to compensate for water and mineral salt losses caused by sweating.
An energy compote provides an ideal source of fast-acting carbohydrates. Its practical format makes it easy to consume while walking.
For hydration, isotonic drinks enriched with electrolytes promote optimal absorption and prevent cramps.
After exercise: recover effectively
Recovery is essential to prevent soreness, restore glycogen stores, and repair muscle fibers. A combination of protein and carbohydrates within 30 minutes of exercise is recommended.
Example of a post-workout snack:
- A protein shaker with an energy bar.
- A recovery drink combining electrolytes and carbohydrates for maximum benefits.
Why is good nutrition crucial for Nordic walking?
Maintain performance
A suitable diet helps maintain a consistent energy level throughout the session, preventing dips in performance. Without sufficient energy intake, muscles draw on their reserves, leading to rapid fatigue.
Avoid dehydration
Although it is practiced outdoors and in all weather conditions, Nordic walking can cause significant sweating, especially in summer or on challenging routes. Dehydration directly affects performance: a loss of just 1% of body weight in water can reduce physical capacity by 10%.
Optimize recovery
Suitable post-workout nutrition helps muscles regenerate quickly, reducing soreness and allowing you to resume training in good conditions.
Mulebar: an ideal solution for Nordic walking enthusiasts
The sports nutrition brand Mulebar offers a range of 100% natural products perfectly suited to athletes’ needs, including Nordic walkers. With natural ingredients, optimal digestibility, and a reduced environmental impact, its products meet the expectations of sports and nature enthusiasts.
Mulebar energy bars
- Rich in natural carbohydrates from fruit, seeds, and grains.
- A pleasant, non-sticky, soft texture, ideal for eating during exercise.
- A variety of delicious flavors: apple cinnamon, apricot pecan, mango cashew, lemon-ginger, etc.; the energy bars will take you on a journey around the world during your walk.
Mulebar energy compotes
- Tasty recipes and a smooth texture that is easy to absorb
- The energy compotes contain fast- and slow-release sugars for immediate energy that lasts over time.
- Durable, resealable packaging for consumption in several servings.
Isotonic drinks for exercise and hydration
- Balanced in electrolytes to compensate for mineral losses.
- Pleasant red berry or citrus flavors, lightly sweetened and natural, making it easier to stay regularly hydrated.
- Ideal for preventing cramps and promoting rapid recovery.
Example of a typical day for a Nordic walking practitioner
Morning: A breakfast rich in complex carbohydrates (oat flakes, fruit, plain yogurt).
Before exercise: An energy bar 30 minutes before the session.
During exercise: An energy compote and small sips of an isotonic drink every 20 minutes.
After exercise: A recovery drink and a protein snack within 30 minutes of finishing the walk.
Nordic walking is a demanding discipline that engages the whole body and requires particular attention to nutrition and hydration. Suitable products such as those from Mulebar enable participants to effectively meet their energy needs while respecting their health and the environment.
By adopting these good nutritional habits, Nordic walkers can get the most out of their sessions, improve their performance, and recover more quickly.
If you are looking for information about Nordic walking, I invite you to visit my partner culturemarche.comNumerous events are offered, from recreational Nordic walking to competitive Nordic walking, including the latest news about the Nordic Walking Tour Challenge.
