A Nutrition Guide for Hikers & Backpackers
My feet took me hundreds of miles this season, something I never thought I would be capable of before I started taking my health + wellness seriously.
Understanding how to fuel my body for better energy, strength + stamina on my hiking adventures has been a complete game changer for me.
Read on to learn about my favorite nutrition strategies for successful hiking adventures.
Whether you’re out on the trails for a few hours or a few days, proper nutrition should be top of mind in order to prepare for, thrive during and recover from your outdoor adventure.
How well you fuel, or how poorly you fuel, will have a significant impact on how you feel and how you perform on your hiking and backpacking trips.
While your unique body and activity will have its own unique set of requirements, you can be sure to see improved performance following these basic nutrition strategies.
PRE-HIKE: The best way to start your hike off on the right foot is by ensuring you have the energy you need stored within your body to make it up that mountain. When performing long-duration activities at a moderate pace (like hiking), your body is going to need a healthy store of fats and carbohydrates to tap into for energy. Your pre-hike meal should be hearty with a healthy amount of fats, carbs + protein. Here are a few of my favorite meals:
→ Protein (Steak, Chicken, Salmon, Tofu), Starch (Rice, Potatoes), Veggie (Broccoli, Brussels Sprouts, Cauliflower)
→ Whole Grain Pasta with Meat Sauce (I like ground turkey or beef and Rao tomato sauce.)
→ Oatmeal with Peanut Butter, Walnuts and Apple
MID-HIKE: As you hike, and sweat, and use up that stored energy, it’s important to replenish. Trail snacks are one of the most important things you can pack, and having a healthy mix of fats, carbs, protein AND electrolytes, will ensure you crush your hike feeling on top of the world. Here are some of the best foods you can throw in your pack:
→ Serenity Kids Fruit + Veggie Pouches (For all ages!)
→ Trail Mix (With a variety of nuts, seeds, dried fruits and my favorite - chocolate!)
→ Backpacker’s Pantry Dehydrated + Freeze Dried Meals
POST-HIKE: You made it! Now it’s time to rest and recover. The quickest and most effective way to heal those sore knees and tired muscles is by re-hydrating and loading up on protein. Ideally within 1-2 hours post-hike, refuel with some of these options:
→ Post-Hike Meal: Burger + Side Salad, Chicken + Veggies, Pasta + Meat Sauce
→ Protein Supplements: Legion Whey Protein Powder, Protein Cookies, Casein Protein Powder
→ Rehydrate: Coconut Water, Liquid IV Electrolytes
Looking for more information on how to optimize your own nutrition for the trails? Download a free copy of The Outdoor Athlete’s Macronutrient Guide here.
