nutrition

Proper consumption of food + water before, during and after your hike can directly impact whether you have an enjoyable time or whether you hit a wall and call it a day.

The key is to select nourishing snacks and meals to regulate your blood sugar (glucose) levels while keeping you full and energized. And of course, choose something that is enjoyable and you look forward to eating to keep you motivated. While consuming enough calories to fuel you is the goal, not all calories are created equal. Look for no-sugar added snacks that pack a lot of calories into small servings. The main fuel for your muscles comes from carbohydrates, so choose high-fiber carbohydrates for quick energy, and heart-healthy fats and protein for satiety and staying power.

Eat smart before you go:
What you eat before stepping out on your hike, is just as important as the food you take with you. Select easily digestible carbs to eat before exercise so you don’t feel sluggish and load up on protein and healthy fats.

Try, fueling yourself with a light breakfast of eggs on wholegrain toast with avocado or, rolled oats with milk, yogurt, fruit and mixed nuts + seeds.

Energize yourself along the way:
Once you’re moving, snack regularly to keep those supplies of glycogen (your energy stores of glucose) stocked, especially for long or multi-day hikes. Ideally, snack at least once every hour in addition to your meals. If your hike is going to be longer than 3-hours, bring substantial options to eat roughly double your normal intake of carbs and salty foods.

Try, packing a pasta salad with chicken + veggies or a wholegrain sandwich with tuna + avocado.

Hearty bites for your hike:
Here’s some nutrient dense snack ideas for your pack.

• Trail mix or nuts + seeds for long lasting protein + fat
• Tuna – on a sandwich or straight out of the can/pouch
• Fruit leather or dried fruit – for a quick pop of energy
• Crackers – great building blocks for more nutrient rich toppings like cheese, hummus or avocado
• Beef jerky – loaded with protein + fat
• Energy bars or balls / granola bars – they’re called energy balls for a reason!
• Hard-boiled eggs – protein + more protein!

Our fave lunch ideas:

• Wholegrain sandwich with chicken, cheese, veggies + avocado
• Wholegrain tortilla wrap with humus + veggies (tuna)
• Roast dinner leftovers packed into a Ziplock (reusable) bag (or eco-friendly container)
• Bento-box (or your kids lunchbox) with humus, cut veggies, nuts, dried fruit, jerky + a boiled egg

After it’s all said and done:
Whether it’s a quick energy bar snack at the finish line, a packed meal in the cooler when you jump in the car or a full meal when you get home, it’s important to refuel within an hour of finishing your hike. Make it high in protein for muscle recovery and with complex sugars (wholegrains + veggies) to replenish the glycogen stores in your muscles.

Hydration:
Just as important as fueling your body, is hydrating your body before, during and after your hike. Always pre-hydrate before you start your exercise and while you’re hiking, plan to take a drink roughly every 3 km’s walked. Take frequent small sips even before you are thirsty, because if you’re only drinking when you’re thirsty, you’re already behind. And when you cross that finish line, replenish water levels with at least 8oz immediately after your hike.

Tips:

• Don’t be surprised if the act of hiking suppresses your appetite. If so, plan to feed yourself anyway, as calories play an important role in regulating the body temperature
• Increase your calorie intake if you are walking at altitude or in extreme temperatures (either hot or cold) as this requires more energy and therefore more fuel than normal conditions.
• Avoid the celebratory alcoholic drink during or immediately after your hike. Ideally you would wait until you have replenished the body with sufficient water and food.
• High sugar levels can work against you, sparking a short burst of energy followed by an epic crash and possible dizziness, fatigue, headache, shakiness, weakness and hunger. So steer clear of quick-release simple-sugar(y) snacks.