Women over 50 - what to eat on a hillwalk?

Especially if you’re a Woman Over 50 wanting to feel strong — not wrecked

Urris Hills

There’s a very particular feeling when you’re halfway up a climb and your legs feel heavier than than they should. You feel not tired, but fatigued, and the whole climb is not just hard, but a real struggle. You thought you were fit for this walk, but something feels off. Yip, I've been there.

Nine times out of ten, it isn’t your fitness.

It’s fuel.

As both a hillwalker and a nutritional therapist working mostly with women in midlife and beyond, I see this constantly: we under-eat before long walks, delay eating and drinking during them, and then wonder why we feel exhausted (and ravenous) afterwards.

So here's a few tips to help you on your way.

First: A Reality Check About Energy

Hillwalking typically burns 250–450 calories per hour on top of what your body normally needs just to exist.

That means:

• A 3-hour walk may cost/need an extra 750–1,200 calories

• A 6-hour mountain day can cost/need 2,000+ calories

• A 10–12 hour challenge can exceed 4,000 additional calories

  
  

And here’s the key for women over 50:

We generally carry slightly less muscle mass than we did at 30. We are slightly less efficient at storing carbohydrate. And we are more vulnerable to muscle breakdown if protein intake is low.

So fuelling is not indulgent. It is protective and essential not just for while we are on the hills but for long term health.

Next: What to eat and when

I've broken down the energy demands for a few different levels of walks and given a few tips on what to eat and when for each level of activity. These are some general tips but you should be able to adapt to suit your own individual needs. Also, the numbers are estimates and a guide only. It's wise to practice and re-evaluate after each walk to see what suits your own needs.

The 3-Hour Hill Day

You don’t need to “carb load” the day before. But you do need a good breakfast. So many women I know eat light or not breakfast before a walk.

The Night Before

Just eat a balanced meal.

Example:

• 150 g salmon or tofu (25–30 g protein)

• 250 g potatoes (45 g carbohydrate)

• Vegetables

• Olive oil

Simple. Steady. No drama.

Breakfast on the day of the walk (Ideally 2–3 Hours Before*)

This gives your body time to digest and stabilise blood sugar before you start climbing.

The advice here in terms of breakfast timing is the same for all walks regardless of duration and level.

*Why breakfast 2-3 hours before a walk is optimal

Eating 2–3 hours before starting allows:

·       Gastric emptying to occur

·       Blood glucose to stabilise

·       Insulin levels to settle

·       Reduced risk of reflux or stitch on ascent

Research in endurance sports shows that pre-exercise carbohydrate improves performance when consumed 1–4 hours before activity, with 1–2 g/kg bodyweight being typical guidance for longer sessions.

Aim for:

• 40–60 g carbohydrate

• 20–30 g protein

Why protein? Because after 50, muscle becomes less responsive to small doses. We need a proper hit to maintain and protect it.

Option 1

• 60 g oats (40 g carb, 8 g protein)

• 150 g Greek yoghurt or soy yoghurt (15–20 g protein)

Total:~45 g carb~25 g protein

Option 2

• 2 eggs (12 g protein) or tofu scramble

• 2 slices toast (30 g carb, 8 g protein)

• Banana (25 g carb)

Total:~55 g carb~20 g protein

Scrambled egg and toast

Oats and berries

Greek yogurt and berries

You may not be able to eat 2-3 hours before your walk, especially if starting time is early.

If you’re eating 60–90 minutes before:

• Keep it lower fibre

• Keep fat modest

• Focus on easily digested carbs

Example:

• White toast with honey (40 g carb)

• 200 ml milk (7 g protein)

If eating <60 minutes before:

• 20–30 g fast carbohydrate

• Minimal fat/fibre

Examples:

• Banana (25 g carb)

• Small oat bar (20–25 g carb)

• 300 ml sports drink (18–20 g carb depending on brand)

2 slices toast

Honey

Flapjack

Electrolytes

Bananas

Milk

Important implication if eating less than 2-3 hours before the walk:

You may begin the walk relying more heavily on liver glycogen and circulating glucose. In this case, begin eating again earlier during the walk (within 45–60 minutes).

The 4–6 Hour Mountain Day

(Sustained climbing, rough terrain, possible meal break for 15-20 minutes.)

Donegal Mountains

Now we need more strategy.

The Day Before

Aim across the day for:

• Regular carbohydrate

• Adequate protein (around 1.2–1.6 g per kg bodyweight)

For many women (60–70 kg), that’s:

• 75–100 g protein across the day

Spread it across meals.

Breakfast on the day (2-3 hrs before or follow the guidance for the 3 hr hike above)

Slightly higher carbohydrate now, but also protein:

• 80 g oats (50 g carb)

• Banana (25 g carb)

• 200 g yoghurt or soy yoghurt (20 g protein)

Total:~75–80 g carbohydrate~25–30 g protein

During the Walk

Here’s where most of us underfuel.

For a 4-6 hour walk, aim for:

• 30–40 g carbohydrate per hour

That looks like:

• Banana (25 g) + small handful raisins (15 g) OR

• Oat bar (~35 g carb) OR

• Small wrap (20 g carb) + fruit

• 10 jelly babies (40 g - 50 g carb)

Protein across the walk? About 10–15 g total is enough.

That could be:

• 30 g nuts (6 g protein)

• ½ wrap with hummus (6 g protein)

• Small protein bar (10–12 g protein)

• See some combined carb and protein options below in the 10-12 hour challenge options.

  
  

And drink regularly — thirst is not your signal to drink. Thirst is a late signal.

NB If you are a women in the hills you just have to get used to peeing in the hills. Avoiding hydration to avoid peeing is counterproductive.

The 10–12 Hour Challenge Walk

(Long, cumulative ascents and descents, rough and mixed terrain, minimal time for sitting/lunch breaks)

This is not a “wing it” day.

The Evening Before

Lower fibre than usual. Plenty of carbohydrate. Adequate protein.

For a 65 kg woman:

Target:

• 100–130 g carbohydrate at dinner

• 30 g protein

Example:

• 120 g rice (dry weight) (90 g carb)

• Bread roll (25 g carb)

• 150 g tofu or chicken (25–30 g protein)

• Some light veg

Keep it simple. Avoid experimental high-fibre meals. Set down all my usual high fibre advice.

Breakfast (*2-3 hours before: see the rationale and alternatives above)

• 80–100 g oats (50–65 g carb)

• Toast (30 g carb)

• Yoghurt (20 g protein)

You are aiming for topped-up glycogen and protected muscle.

During the Event

You likely won’t sit down for lunch.

So you graze.

Every 30–45 minutes.

Aim for:

• 40–50 g carbohydrate per hour

That might be:

• Energy bar (40 g carb). Most will also have some protein.

• Banana (25 g carb) + small handful raisins (15 g carb)

• 10 jelly babies (45 g-50 g carb)

• Sports drink (20 g carb per 300ml)

• Oat bar (35g carb)

You do not need huge amounts of protein during — but 10–15 g across the day can help protect muscle.

Some protein and carb, small easily portable options.

• Egg & small roll

  • 1 boiled egg + ½–1 small roll; 20–30g carbs | 8–12g protein

• Peanut butter sandwich fingers

  • 1 slice bread + 1 tbsp peanut butter; 20g carbs | 8g protein

•  Mini cheese (babybel) & oatcakes

  • 2 oatcakes + 30g cheddar; 18g carbs | 7–8g protein

• Yogurt and banana

  • Greek yogurt pouch + small banana: 25g carbs | 10–15g protein

• Trail mix (nuts + seeds + a little dried fruit)

  • Small handful≈ 15–20g carbs | 5–7g protein

• Homemade energy bar (oats + nut butter + seeds)

  • Aim for:≈ 20–25g carbs | 6–10g protein

• Roasted chickpeas + small piece of fruit (veg/vegan)

25g carbs | 7–8g protein

Hydration & Sodium: The Missing Piece

Breathing harder on hills isn’t always about fitness or food. Even mild dehydration reduces blood volume, meaning your heart has to work harder to pump oxygen to working muscles. That alone can make a climb feel disproportionately tough.

Why Sodium Matters

When you sweat, you don’t just lose water — you lose sodium. If you replace only water:

• Blood sodium can dilute

• Muscles may cramp

• Energy can dip

• You may feel light-headed or unusually fatigued

For long (4+ hour) walks — and definitely for 10–12 hour days — sodium becomes important.

Practical Hydration Guidelines

Before you start

• 400–600ml fluid in the 2 hours before setting off

• A pinch of salt in breakfast if you’re a salty sweater

During the walk

• 400–600ml per hour (more in heat, less in cold)

• Add electrolytes if walking >4 hours

• Or include salty foods (cheese, nuts, oatcakes, peanut butter)

Simple rule: Clear urine = good

Mistakes I See Most Often in Women Over 50

1. Skipping protein at breakfast

2. Skipping breakfast

3. Going low carb before and on walks

4. Waiting too long to eat on the walk

5. Delaying hydration

   
   

These mistakes can lead to:

• Heavy legs

• Fatigue on the hills

• More puffing on climbs

• Brain fog

• Poor recovery the next day

Why You Puff on the Hills

Feeling out of breath on a climb isn’t just about fitness — it’s often about fuel.

• Without enough protein at breakfast, muscles fatigue faster, and blood sugar can swing, making your legs feel heavy.

• Waiting too long to eat on the walk depletes glycogen, forcing your body to rely on slower fat metabolism, which makes your heart and lungs work harder.

• Eating early and often keeps energy steady, muscles working efficiently, and your breathing more comfortable.

• Mild dehydration → lower blood volume → heart works harder → breathing feels tougher.

After the Walk (This Is Where Strength Is Built)

Within 60 minutes:

• 20–30 g protein

• Some carbohydrate

• Fluids and salt

Example:

• Milk or soy milk (15–20 g protein)

• Banana

• Or eggs on toast

This is where you protect muscle mass and joint resilience long term.

Final Thought

You are not 25 anymore — and that is not a weakness.

It just means your strategy must be smarter.

• Fuel well.

• Eat well before you’re desperate (don't wait until you are hungry)

• Prioritise carbs and protein in line with your walk duration and intensity.

• Hydrate consistently (don't wait until you are thirsty)

As someone who loves a long day in the hills, I’ve learned all this the hard way. The days I’ve tried to “get away with” a light breakfast, delayed my snacks because I felt fine, forgot to hydrate regularly are always the days the final climb feels relentless and my breathing far more dramatic than it needs to be.

When I eat properly beforehand, carry real food (not just emergency sugar), and stay on top of fluids and salt, the difference is remarkable. The hills don’t get smaller — but they do feel steadier, stronger, and much more enjoyable. And at this stage of life, that’s exactly how I want my walking to feel.

See you on the hills.

I've summarised some of these points into a downloadable Hillwalking Fuel Checklist for you.

Download Here

Hillwalking Fuel Checklist

Sample 10-12 hr Hillwalking Challenge Fuel Plan

For my buddies doing the Seven Sisters Challenge in May.