Nutrition on the Road from Kragujevac to Niš

If for any reason you decide to set off on foot from Kragujevac to Niš in the morning hours of February 25th, this text will help you prepare adequately and ensure you have enough energy along the way to reach the finish line. This text focuses on nutrition, hydration, and supplementation during this demanding journey.

I tried to find out the exact route to determine the distance and terrain more precisely, but at the time of writing, this information is still unavailable. Regardless of the final route, the journey from Kragujevac to Niš is less than 150 kilometers, and the plan is to arrive in Niš in four full days, with four overnight stays. This means it is necessary to cover between 30 and 40 kilometers daily. Most of the way will be paved, but local roads and possibly macadam paths will also be used. Depending on the route, the terrain will include mild to moderate inclines and declines.

Temperature, rain, and wind can present an additional challenge. The average temperature at the end of February ranges between 0 and 12 degrees, while current forecasts predict relatively warm weather, with a daily minimum around 5 degrees and a maximum between 6 and 13 degrees. Partly cloudy weather, occasional brief showers, and a light wind can be expected, which overall are quite good conditions for a long walk.

Walking 30 to 40 kilometers a day represents serious physical exertion and falls under long-duration aerobic activity. This type of effort is particularly challenging for people who are out of shape. The greatest strain will be on the lower body, especially the calves, quadriceps, hamstrings, and feet. To reduce stress on the joints (knees, hips, and ankles), choosing comfortable footwear with a soft sole is advised, as most of the journey will be spent on asphalt.

Depending on body mass and walking pace, daily caloric expenditure can range between 3,500 and 5,000 kcal. Because of this, sufficient food intake is crucial to replace lost calories and ensure optimal body functioning. Also, there is an increased risk of dehydration and electrolyte imbalances, even at lower temperatures. Adequate fluid and electrolyte intake is essential for a successful completion of the journey.

Nutrition During the Walk

Long-distance walking requires a high energy intake. While under normal conditions I don't insist on overthinking calorie sources or total caloric intake, in this situation, it is important to have a well-balanced intake of basic nutrients (carbohydrates, proteins, and fats) to maintain energy, reduce fatigue, and speed up recovery. A general recommendation for this trip would be to get about 55% of calories from carbohydrates, around 20% from proteins, and about 25% from fats. However, a much more practical piece of advice would be: try not to eat just a few types of food, but mix different food groups (meat, vegetables, dough, fruit, rice…).

Along the way, I expect that food will be available, both from stores and restaurants, as well as through donations, so it is not necessary to carry large quantities with you, but it is still useful to have back-up snacks and energy-dense foods for situations when food is not readily accessible.

Carbohydrates (Sugars)

Carbohydrates (carbs) are the primary source of energy. They are tasty, available, and quickly absorbed. This type of activity will require a large intake of sugars because glycogen stores will deplete rapidly, making it necessary to replenish them regularly. It is desirable to combine slow (starchy) and fast (simple sugars) sources. Carbs sources:

Potatoes, rice, and pasta - When possible, these sources are energy-rich and a combination of simple and complex carbs, which means they release energy for a long time. Eating something like this will be possible in restaurants or from donations, but they are impractical to carry along.

Dried fruit (dates, dried apricots, raisins) - They are easy to carry, highly energy and nutrient-dense, and delicious. In large quantities, they can cause stomach issues, so do not overdo it.

Crackers - Easy to carry, do not spoil, a good source of salt and carbs; but they are dry and lack significant micronutrients.

Kiflice (rolls) and other dough items - I expect there will be plenty of donations in the form of homemade dough products. These are sources of carbs but contain practically nothing else. They spoil slowly, so it is convenient to pick them up and pack them for later. Eat them, but don't overdo it.



• Bread and flaky pastries - Available in many places (stores and bakeries), they are not as high quality as the previous sources, but in this case, they are an acceptable option, especially alongside meat or other fatty foods.

• Fresh fruit - In addition to carbs, it contains vitamins and minerals, but it is relatively low in energy, so you shouldn't carry it with you. Instead, seize every opportunity to take it and eat it right away.

• Corn and rice cakes - Easy to carry, digest quickly, and give fast energy, but they do not contain many useful ingredients, and if you are not used to them, the high fiber content can cause bowel movement issues.

• Candied fruit (pineapple, papaya, mango…) - They have plenty of simple sugars, but also some good nutrients. They are also light and practical to carry and exceptionally rich in energy.

• Salty snacks (smoki, potato chips, etc.) - They are energy-dense and salty, which is good for electrolytes, but they contain a lot of poor fats, induce thirst, and provide only short-term energy.

• Sweets - Fast, available, loved, but they have nothing besides sugar. They are good for emergencies, facing major obstacles, and boosting morale.

• Honey and jam - Similar to sweets.

• Juices and energy drinks - The fastest possible energy, but they not only lack nutrients but can also interfere with absorption and cause a sugar crash later. If you want to drink juices, be very moderate.

Proteins

Proteins are essential for preventing muscle breakdown and aiding recovery during multi-day walks. Due to the constant stress on muscles, a sufficient protein intake is of immense importance. Sources of protein include:

• Nuts (walnuts, almonds, hazelnuts, cashews, pistachios, peanuts) - A good source of protein and healthy fats, highly energy-dense, and easy to carry, making them one of the best options for this trip. Do not overdo it, as they can cause digestive issues in large quantities.

Peanut butter - Similar to nuts, it contains plenty of protein and fat, is energy-dense, carries easily, and can additionally be spread or eaten directly. One of the ideal products to pack.

Cured meat - Lasts a long time, has plenty of protein, and is salty, which is good for electrolytes. I hope there will be donations of this kind, but it doesn't hurt to bring some.

Čvarci (pork rinds) and roast meat - Not a long-lasting product, so it will be eaten quickly. Food rich in energy and protein. I expect it to be available in donations, so there is no need to carry it.

Kačkavalj and hard cheese - Contain a lot of protein and fat, are tasty, and have electrolytes, and the spoilage issue is partially resolved by the cold weather.

Boiled eggs - One of the best sources of protein and micronutrients. They can last a few days outside the fridge, but be cautious.

Tuna and canned fish - Good proteins and combines easily with everything. Convenient to carry, but awkward to eat on the go.



• Protein powder (whey or plant protein) - A simple way to ensure sufficient protein intake, but it requires a shaker and preparation, and if you haven't tested and gotten used to a specific brand of protein, digestive issues can occur.

Fats

Due to the low intensity and long duration of physical exertion, the body will mostly switch to utilizing fats as an energy source, at least during certain parts of the stage. While we normally avoid excessive fat intake, on this trip it will be hard to overdo it, so relax. Most high-quality fat sources have already been described in the protein section, so I will just list them here again:

• Nuts

• Seeds (sunflower, pumpkin) - Similar to nuts.

• Olive oil (in small bottles) - A bit awkward to carry, but it can be useful and is easily added to other food as a caloric boost.

• Avocado - Good fats and electrolytes, easy to digest, but it is perishable, awkward to carry, and ethically problematic.

• Butter, peanut butter, almond butter, etc.

• Cured meat, čvarci, roast meat

• Tuna and canned fish

• Kačkavalj, cheese, and other full-fat dairy products

Hydration and Fluids During the Walk

Long physical activity, even in moderate temperatures, causes fluid loss through respiration and sweat. Although the body can function even with very little water, performance drops significantly at even mild dehydration. Dehydration leads to increased fatigue, cramps, dizziness, weakness, and decreased concentration, so good hydration must be a priority. In addition to water, a large amount of electrolytes is lost through sweat and breathing, so they must also be replenished with food or fluids.

How Much Fluid Do You Need?

The amount of fluid depends on weight, temperature, and activity intensity. Walking is a moderate physical activity, and the temperature will be low; however, a great distance of 30 to 40 kilometers a day will be covered. A rough estimate is:

• Man (80 kg) from 4.5 to 6 liters per day

• Woman (60 kg) from 3.5 to 5 liters per day

It is best to drink 200 to 300 ml of water every 20 to 30 minutes to keep hydration constant and effective.

Fluids

• Water - The fundamental and most important element for this journey. It is everywhere, so there is no need to carry a large quantity of water. Remember that water does not contain electrolytes, so if you lose electrolytes through sweat and only drink pure water, it will lead to an electrolyte imbalance and a whole range of problems caused by it.

• Whey (liquid) - This is a real electrolyte bomb and a good way to rehydrate. It is available in stores and maybe through donations. On the other hand, all the clients I've mentioned it to expressed dislike, so it is neither a favorite nor an absolute necessity.

• Mineral water - Contains some electrolytes, which helps maintain balance, but it is less readily available than regular water.

• Isotonic drinks (sports drinks) - Provide hydration, electrolytes, and a bit of carbs. They absorb quickly and delay fatigue, but they are not available everywhere and cost relatively much compared to other options.

• Tea (green, black) - A good source of antioxidants, and contains some caffeine. However, it is a diuretic, meaning it speeds up fluid loss if drunk in large quantities.

• Tea (herbal) - Depending on the type of tea, it can have a mildly positive or negative effect. If you have the chance to drink a hot tea, drink it.

• Soup - Rich in electrolytes, aids rehydration and digestion, but carrying prepared soup is practically impossible, and finding it along the way can be tough. Seize every opportunity to eat a bowl of soup.

• Milk and dairy drinks - Contain proteins and electrolytes and can aid rehydration, but they are heavy to digest and can cause bloating.

• Juices (fruit) - Provide carbs and vitamins, quickly boosting energy, which is positive in the short run but poor over the long run. If you want to drink them, be moderate.

• Juices (carbonated) - Due to the large amount of sugar and caffeine, they can accelerate dehydration, and besides sugar, they contain no useful nutrients. Occasionally it is fine, but this is a poor choice for hydration.

• Coffee and instant coffee - Has mild stimulating properties, is warm, and is easy to carry and prepare. On the other hand, it has a mild diuretic effect. Using coffee moderately is fine, but don't overdo it—one to two cups a day are acceptable.

• Alcohol - Can help with relaxation after a tiring day, but the benefits stop there. Alcohol hinders hydration, speeds up electrolyte loss, slows muscle recovery, and causes fatigue the next day. It would be best to avoid it completely, and if consumed, let it be in moderation and exclusively at the end of the day.

6 Essential Tips

1. Drink water constantly, not just when you feel thirsty. We have a very poor sense of thirst, and once you feel it, you are already in trouble.
2. Combine water with electrolytes. Besides water, occasionally drink salty soup, whey, or eat salty food.
3. Respect your craving for salty food. We have a good sense for electrolytes, so when we experience a drop of electrolytes in the blood, the body asks for saltier food.
4. Keep a bottle on you. Occasional small water intake (every 15–20 minutes) is a good way to stay hydrated.
5. Avoid too many sugary juices. They can cause digestive issues, energy fluctuations, and accelerated dehydration.
6. Pay attention to the color of your urine. Urine should be almost transparent; a darker color indicates a lack of fluid.

Supplementation During the Walk

Proper supplementation can help maintain energy, reduce fatigue, and speed up recovery. Are supplements necessary to reach the goal? They aren't, but they can help. Today there are many sports supplements, but these are the most important:

• Electrolyte supplements - As already written, electrolytes are necessary for normal body function. Adding electrolytes in the form of supplements will help avoid dehydration and cramps. It helps maintain the balance of body fluids and regulate blood pressure. However, if not taken properly, an excess of electrolytes can cause the same symptoms as their deficiency – exhaustion, dizziness, and cramps. This is a crucial supplement, and it is even more significant if diet and hydration are improper. It can be taken through sports drinks, electrolyte powders, or tablets according to the manufacturer's specification.

• Magnesium - This is one of the most common and popular supplements today. An adequate amount of magnesium in the blood is necessary for normal muscle and nervous system function, prevents cramps, and reduces fatigue. Magnesium is rare in our diet, so supplementing it is good, especially for people prone to cramps. The recommendation is to take 300 to 400 mg daily in the evening.

• Proteins - Whey is the most frequently used protein supplement because it contains all essential amino acids. I believe it can be useful because with such high caloric needs, it is difficult to secure sufficient protein intake. Plant proteins, especially blends, can also be complete, but they are significantly more expensive per unit. Adequate protein intake improves muscle recovery, and supplements are easy to carry and consume, but slightly harder to prepare, especially if you plan to take them with milk. If you don't normally take protein supplements, now is not the right time to experiment! All in all, it is not necessary, but it can be useful.

• BCAA - There is a lot of debate, both among experts and pseudo-experts, about the effects of increased intake of specific amino acids. The short answer is, if there is a difference, it is not significant. It is better to consume complete proteins, unless you have already noticed positive effects from BCAA supplements.

• Vitamin C and antioxidants - Physical exertion leads to oxidative stress, which antioxidants, including vitamin C, can mitigate. Also, these supplements can support the immune system, which is important due to increased physical stress, cold weather, and changing sleeping conditions. A daily dose of 300 to 500 mg can be useful.

• Caffeine - If you are used to caffeine supplements, they can help you maintain focus and reduce fatigue. During its action, caffeine will increase the subjective feeling of endurance. On the other hand, caffeine is a diuretic, so it can cause dehydration, and it can negatively affect sleep quality. For people who consume it regularly, the recommended dose is 50 to 100 mg every 3 to 4 hours.

• Aspirin - Can help with muscle soreness and joint pain, especially after multiple days of walking. It is good to have it handy.

Conclusion

A long walk from Kragujevac to Niš is no small feat, but with proper nutrition, hydration, and supplementation, it can be a much more pleasant experience. This journey requires a large energy intake, meal planning, and sufficient water and electrolyte consumption. Along with that, the correct choice of footwear and taking care of muscles and joints will reduce fatigue and the risk of injury.

As someone who will be part of this journey, I will be available for all questions, both before and during the trip. If you have any doubts regarding nutrition, hydration, and supplements, feel free to reach out to me. My goal is for everyone who sets off on this path to have a beautiful and unforgettable experience while taking care of their body and health at the same time.

If you already have a question or want advice before departure, reach out to me on INSTAGRAM - otherwise, see you on the road!