Hikers spend massive energy maintaining basic bodily functions during an outing.
If he/she doesn’t consume sufficient nutrition while hiking or before hiking it causes an imbalance in energy and which also might result in depletion of the body.
Your right food-eating proportion before a day or couple of days of hiking really impacts your day of hiking.
The proper food for hiking provides dense nutrients and lasting energy.
Here we provide you with some of the best foods to have before hiking.
What to eat before hiking?
Food also plays a very important role in how well your muscle and body recover after a tough hike.
So, hikers must-have foods containing proteins, complex carbohydrates, and healthy fats that are digested slowly and radiate an ongoing supply of energy.
Some of the pre-day hike foods are whole-wheat toast, whole grain pasta, brown rice, low-fat yogurt, vegetables, and fruits.
One of the most important things while hiking is keeping yourself hydrated. You can pre-hydrate your body before hiking to carry less.
What to eat for breakfast before hiking?
The food you eat before or while hiking will result in how you feel after and while hiking.
Carb is a key for a short morning hike.
You can always have a light breakfast before hiking including eggs, whole grain non-sugary cereal, or oatmeal.
As I mentioned above hikers must be sure to drink plenty of water before the hike.
Here are some of the breakfast ideas before hiking.
Eggs
Eggs are easy and quick to prepare and also contain protein. It is one of the best options for breakfast before hiking.
A large single egg is nutrient-dense since it contains 77 calories and 6 grams of protein.
Not only that but having an egg also helps you to support your energy production because it is rich in vitamin B and amino acids.
You can also have eggs with carbohydrates to boost your performance. Having an egg with toast is always a better option than having cereals for breakfast.
Nut Butter
Nut Butter with a whole wheat toast and egg is a perfect combination.
Nut Butter contains fiber, magnesium, and also protein which leads to building muscle strength and bone health.
While hiking optimum muscle and bone health is an important thing.
You must choose the right kind of bread and nut butter for exceptional benefits.
Oatmeal
Oatmeal is one of the most beneficial breakfasts to have before hiking.
Oatmeal helps you to keep energized throughout the hiking since it contains high fiber and carbohydrates.
If you want to add up the protein you can always consider adding peanut butter to it.
Also adding chia seed or flaxseed to your oatmeal breakfast provides you omega 3s and also more protein and fiber.
Lean Meats
In terms of hikers, protein is an important macronutrient that helps to increase your metabolism and repairs your tired muscles too.
You can always consume lean meats including chicken, fish, and turkey to reduce muscle soreness.
If you are vegetarian you can have tofu or other given options.
Vegetables
Most people do not learn that vegetable provides complex carbohydrates to our body which is better than the carbs that are contained in other sugary foods.
For example, sweet potato contains carbohydrates and are fiber-rich also 50 percent of manganese your body requires per serving.
Manganese helps your body to break down carbohydrates and also is the mineral that assists in metabolism.
Carrots are one of the best veggies which can be carried for hiking since they can also last longer.
Fruits
During a hike fruit is a great snack with natural sugar and also contains rich carbohydrates.
Banana is one of the examples of fruit you can have before hiking, it contains rich in carbohydrates, potassium, and vitamin B6.
You can always add fruits and greek yogurt to your breakfast oatmeal for a well-balanced meal.
Yogurts are high in protein and an excellent source of protein, you can always have them with carbohydrate-rich fruits.
Fruit juices contain processed sugar so, you have to choose fresh fruits over fruit juices.
What to eat during a long hike?
While hiking, you can try to have one snack per hour.
If you are hiking in the summer season or in hot weather you need to fill your electrolytes.
The best food to bring on hiking is the high-energy snacks. Here are some of the best options of foods to have while hiking.
- Energy Bars
- Dried Fruits
- Peanut Butter and Bananas
- Trail Mix
- Nuts and Seeds
- Whole Grain Sandwiches
- Granola Bars
- Tuna Packets
- Cheese
Hikers must consume enough salt to maintain their electrolytes balanced. Also, you must make sure to drink plenty of water while hiking.
What to eat after a long Hike?
After 30 to 45 minutes of hiking, your body is most sensitive to muscle repair and replenishments.
Hikers are needed protein after a long hike and your muscles need to retrieve it.
You can have meal containing high carbohydrates and lean protein after hiking to recover your body from a long run.
Some of the options of what to have after hiking are turkey wrap in whole grain tortilla, string cheese with crackers, or chicken alfredo.
After completion of your hike, try to fuel your body within an hour to recover your body faster.
Complex Carbs and Lean Protein
Food that contains complex carbs
- Oats
- Peas
- Lentils and Beans
- Peas
- Whole Grain Pasta and bread
- Potatoes and sweet potatoes
Food that contains lean protein
- White meat poultry
- Greek Yogurt
- Peanut butter
- Eggs
- Light Tofu
- White fleshed fish or salmon
- Greek Yogurt
Healthy Fats
- Nuts
- Butter
- Coconut oil
- Flax Seeds
The Final Takeaway
Hikers must drink 6 to 12 ounces of water about every 20 minutes during their hike.
If you are hiking on hot days, you have to carry a sports drink or electrolyte drink for balancing electrolytes.
You must focus on hiking nutrition to feel great during the whole journey of your hiking. Also to recover faster.
Lastly, Make sure to drink plenty of water before, during, and after hiking.