We chose a clear sunny day to hike the Big Sur trail called "Sobranes," which I think is Spanish for "the wildflowers are spectacular but my knees are killing me."

We started out with a fine lunch and a fairly easy stroll along an oak-lined river trail, and I was sure my friend had over-estimated the difficulty of this particular hike. Then the trail took a turn ... up and over a few mountain ranges.

"I thought Sunday was a day of rest," I panted to a hiker coming down the first steep incline as we headed up.

"This part is brutal," he assured me, "but a carpet of color awaits you."

He was right. We huffed and we puffed and blew the carbon right out of every cell in our bodies. But when we reached the top, we were greeted by majestic fields of wildflowers overlooking the Pacific Ocean. Ahhh ...

Here are some nutritional insights we learned along the way:

1. Eat a good lunch before you head off for a four-hour hike. Eating before exercise improves performance, according to the latest position paper on nutrition and athletic performance by the American Dietetic Association. This is the time to pack in some protein and carbohydrates (such were found in our sandwiches) and hydrate our bodies with water and other low-sugar fluids.

2. Stop frequently and sip on fluids.

When our bodies evaporate heat produced in energy production, we sweat (we did). And just 2 percent loss of body fluids during exercise can contribute to muscle fatigue or cramps. We also lose electrolytes like sodium, potassium, and magnesium during endurance activities that last more than an hour. Water, electrolytes and carbohydrates all need to be replaced when we're out there for the long haul.

3. Eat strawberries when you get the top of the steepest hill. And share them with other travelers along the way.

Prolonged exercise increases the body's need for vitamin C, say experts. And a deficit of this vitamin can hinder exercise performance. Athletes who participate in "habitual prolonged, strenuous exercise should consume 100 to 1000 mg vitamin C daily," says the ADA. Eight medium strawberries contain 100 mg of vitamin C, plus carbohydrates and electrolytes like potassium to replenish hard-working muscles.

4. Over-ride "oxidative stress" with foods that provide antioxidants. Physical exercise uses 10 to 15 times more oxygen than a body at rest. That creates "oxidative stress" on muscles with the potential to damage body cells, say experts. We can overcome oxidative stress by eating a diet high in anti-oxidant nutrients such as vitamins C and E, beta carotene and selenium. Translation to food sources: vitamin C and beta carotene are found in brightly colored fruits and vegetables, such as strawberries and carrots. Vitamin E and selenium are especially rich in whole grains and nuts.

5. Replenish after exercise. After our strenuous hike, we justified salt and vinegar chips and lemonade tea as our very much needed "electrolyte and carbohydrate replacement" foods. Then we retreated home to a hot shower and a meal of grilled meat (to provide oxygen-carrying iron and amino acids for muscle protein repair), fresh fruit and vegetable salad (carbs, vitamins and antioxidants for post-exercise recovery) and plenty of fluids, including water and milk. Ahhh ...