Energy for Physical Activity!
Hiking seems easier, and you think that eating well beforehand is useless? Big mistake! Having fuel throughout your physical activity is essential if you want to get the most out of it. We reveal the secrets to better fill your energy reserves throughout your outdoor activities and not come back completely drained.
The Importance of Nutrition in a Hike
Small nutritious meals during your outing will prove to be as essential as shoes adapted to the bumpy ground. By eating well before and during your outdoor activity, your body will have the glycogen reserves it needs to avoid feeling tired and sore in the middle of your hike.
The importance of recovery after activation
Optimizing your diet before your hike will also contribute to your recovery. God knows we don’t like to feel the stiffness in our muscles the days after!
The ABC of Hiking Snack
We want to help you build snacks without having to worry about it. You’ll have a lot less trouble if your snack doesn’t require cooking. So, if it’s cold, it’ll be easier for you. And if it’s light and keeps well for a long time… Bingo!
Foods with good fats, protein and complex carbohydrates will sustain you longer, as their longer digestion provides energy over a longer period of time.
Stay away from fresh meats and some deli meats. They need to be kept cool, and they are heavier. The same goes for fresh dairy products: they do not keep well at room temperature and sometimes cause digestive discomfort.
The last thing we want is to experience abdominal cramps while walking. You’ll want foods that your digestive system can tolerate.
Healthy Snacks for Hiking
There are many great options available on the market, except that it can get expensive for you to buy hiker’s mixes and protein bars for every hike.
The popular hiker’s mixes are a good option, as they contain nuts, seeds and dried fruit, but it’s easy to make your own.
More Sustaining Snacks for Longer Hikes
For longer hikes, you’ll need good quality protein. This will keep you from going hungry and help you recover from your physical activity. Protein bars might be a good idea to consider to increase your protein intake quickly.
Alternatively, some companies offer complete and balanced dehydrated meals. They are easy to carry around and should be considered for longer hikes. A bag of oatmeal can also be a great option for you. Make it more impressive with some nuts and dried fruit.
Did you know that...
For a long and sustained effort, you can even drag along a few small candies? They will provide you with quick energy until your next break!
Snack Ideas for a Day in the Great Outdoors
Individually wrapped food hides nicely in your backpack, but it’s easy to lose the wrapping once it’s consumed. Consider using reusable packaging that hides nicely in your backpack. The forest will thank you for it.
Here are some ideas for snacks you can easily bring on a hike:
- Homemade soft bar, with oats and nuts;
- Energy balls, with dates and nut butter;
- Beef, pork or salmon jerky;
- Hiker’s mix;
- Homemade nutritious muffins or cookies;
- Canned tuna with whole-grain crackers.
The key to a homemade trail mix is to include nuts, seeds and dried fruit. Don’t be afraid to add crazy ingredients that inspire you! To make your life easier, add ingredients in 1/3 cup increments.
Here are some examples of perfect mixes:
- Sunflower seeds + Walnuts + Roasted almonds + Raisins + Dark chocolate chips;
- Cashews + Pumpkin seeds + Oatmeal Squares + Dried cranberries;
- Roasted soy beans + Pecans + Yogurt chips + Goji berries;
- Pitted dates + Toasted hazelnuts + Sunflower seeds + Toasted coconut shavings
There you go, that simple to pack your snacks for a long day in the outdoors! While nutrition is still important to get the most out of your hike, don’t forget to get enough sleep and stay hydrated.