Why is it so important to manage your diet during the Camino de Santiago?
When starting the Camino de Santiago, your body is not used to burning between 3,000 and 5,000 calories a day. This caloric deficit is the reason why you must manage your diet during the Camino de Santiago. To do this properly, you need to provide your muscles with the exact nutrients they need.
Also, it is important to keep in mind that a poor diet can affect your morale; the well-known “pájara” (hypoglycemia or a sudden drop in blood sugar) can even cloud your mind, put you in a bad mood, and leave your legs completely drained of strength.
Furthermore, managing your diet during the Camino de Santiago helps prevent injuries, as a poorly nourished and poorly hydrated muscle contributes to the appearance of contractures, tendinitis, and cramps.
The ideal breakfast before starting the stage
Before starting the stage, it is necessary to eat a good breakfast. To maintain your energy during the stage until the next stop, it is recommended to opt for slow-release carbohydrates (whole-wheat toast or oatmeal) combined with healthy fats and protein: olive oil, tomato, ham, or eggs.
Do not listen to the myth of setting off on an empty stomach and having breakfast in the first village; you should only do this if there is an open bar less than 5 kilometers away. If the next service is further than that, you risk experiencing a major “pájara” (sudden energy crash).
What to eat during the stage to manage your diet during the Camino de Santiago
The most important thing when it comes to eating while on the move is not to overload your stomach. Risking heavy digestion means your blood won’t be directed to your legs. For this reason, the best recommendation is to eat small amounts of food every 45 to 60 minutes; this keeps your metabolism active and your glycogen stores optimal.
Our luggage must not be missing energy-dense and easy-to-digest snacks, such as bananas, which are high in potassium and help prevent muscle cramps.
If you decide to stop for a bite to eat, the best option is a light sandwich or a salad with some fruit; this will give you the energy you need to finish the day.
Recovery after the stage: dinner, proteins, and the “Pilgrim’s Menu”
Of course, enjoying dinner and a glass of wine with other walkers is part of the magic of the Camino. Just remember that alcohol dehydrates you, so always prioritize water to ensure a good recovery for the next day’s stage.
Upon finishing the stage and arriving at the hostel, it is necessary to repair the muscle damage suffered during the day. The “Pilgrim’s Menu” is the best option:
- A first course of carbohydrates (pasta, rice, or legumes) to replenish energy.
- A second course of protein (chicken, fish, or eggs) for your muscles.
The most common thing is to enjoy dinner and a glass of wine with the other pilgrims, but remember that alcohol dehydrates you, so prioritize water for a good recovery.
Hydration: The golden rule for managing your diet during the Camino de Santiago
One of the biggest mistakes a pilgrim can make is waiting until they are thirsty to drink; the basic rule is to take small sips every 15 to 20 minutes. Also, remember that water alone is not enough; you lose mineral salts when you sweat, so get used to carrying an isotonic drink or adding electrolyte tablets to your water bottle.
Furthermore, planning is important. On stages through the Castilian plateau or the Monegros, water sources are scarce. Try to leave the hostel with 1.5 to 2 liters of water and refill your bottles at every bar or safe fountain you come across.
Special care for the Camino de Santiago by Bicycle
The “bicigrino” (bike pilgrim) faces greater physical exhaustion on the bicycle, as it empties your energy reserves much faster, making a “pájara” (sudden energy crash) more likely to occur. To avoid this situation, don’t stop every time you want to eat: carry energy bars, gels, or fruit, and take small bites while on the move, specifically before major climbs.
Upon finishing the stage, try to recover as much as you can. Within the first 45 minutes after getting off the saddle, have some high-protein dairy, a shake, or some fruit. This window of time will make all the difference in how your legs recover.
