Knowing what foods to best to eat prior to going on a hike can make or break the trip. Learn how to fuel your body effectively for a long hike ahead…
When preparing for a hike, especially one that involves traversing challenging terrain or long distances, what you eat beforehand can significantly impact your performance and overall experience.
The right food choices can provide your body with the energy it needs to sustain you through the hike while maintaining essential bodily functions. On the other hand, eating the wrong foods might leave you feeling sluggish, fatigued, or even uncomfortable.
In this article, we’ll explore what to eat before hiking, how to choose foods that effectively stock up on energy, and which specific foods are best suited to fuel your body for the trail ahead.
What Types of Food Are Best to Prepare for Hiking
When it comes to hiking, the types of food you consume beforehand should be carefully selected to ensure they provide the necessary fuel for your body. Foods that are high in calories, particularly those rich in complex carbohydrates, healthy fats, and proteins, are ideal.
These nutrients work together to maintain a balanced diet, ensuring that your body operates like a well-oiled machine as you embark on your journey.
High-calorie foods are particularly valuable for hiking as they provide a concentrated source of energy that can be burned throughout the day. Such energy-dense snacks and meals are essential for keeping your stamina up during long walks.
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However, it’s not just about the calorie content; the quality of the calories matters too. Consuming the wrong types of food, such as greasy or fatty meals, particularly at dinner the night before, can spell trouble the next morning.
This is because your body has to work harder to digest excess fat and grease, which can leave you feeling lethargic and less energized for the hike.
Instead, focus on meals that provide a balanced mix of vitamins, minerals, proteins, healthy fats, and the right type of carbohydrates.
Carbohydrates
Carbohydrates are the body’s primary energy source. They convert into glucose, which is then used by cells to create adenosine triphosphate (ATP), the fuel molecule that powers your body’s metabolic tasks, including your hike.
The brain also relies heavily on glucose, making carbohydrates an essential part of your pre-hike meal. However, not all carbs are created equal. Complex carbohydrates, found in whole grains, vegetables, and legumes, are the best options because they break down slowly, providing a steady release of energy.
Healthy Fats
Fats are the most energy-efficient macronutrient, providing a more sustained energy release compared to carbohydrates. However, it’s important to choose the right kinds of fats.
Unsaturated fats, particularly mono and polyunsaturated fats, are considered the healthiest because they lower the risk of heart disease and contain omega-3 fatty acids, which are beneficial for brain and cardiovascular health.
Foods like nuts (peanuts, almonds, walnuts), seeds (chia, pumpkin, sunflower), avocados, olives, and plant oils are excellent sources of these healthy fats and make for great pre-hike fuel.
A well-fuelled hike isn’t about eating more — it’s about choosing foods that release energy steadily over hours, not minutes.
Protein
Protein is essential for muscle repair and growth, making it a critical component of your pre-hike diet. Made up of long chains of amino acids, protein serves as the building block for your body’s tissues.
Adequate protein intake before a hike helps in muscle recovery, reduces the risk of muscle fatigue, and keeps you feeling full longer. Lean meats, dairy products, legumes, and plant-based protein sources like tofu and tempeh are all excellent choices.
Eating a well-balanced diet and timing your meals correctly before hiking can have a similar impact on your body as getting a good night’s sleep. It helps replenish energy levels, aids in muscle recovery, and ensures you wake up feeling refreshed and ready to tackle the trail.
Best Types of Energy-Rich Food Ideal for Hiking
When planning your pre-hike meals, consider incorporating the following energy-rich foods:
- Oatmeal: A bowl of oatmeal topped with fruits and nuts is packed with complex carbohydrates, fiber, and healthy fats, providing long-lasting energy.
- Whole Grain Bread: Whole grain toast with avocado or nut butter is an excellent source of complex carbs and healthy fats.
- Greek Yogurt with Honey and Berries: This combination offers a good mix of protein, simple and complex carbs, and antioxidants.
- Smoothies: Blend fruits, leafy greens, protein powder, and a source of healthy fats like chia seeds or nut butter for a nutrient-dense, easily digestible meal.
- Trail Mix: A homemade trail mix with nuts, seeds, dried fruits, and a bit of dark chocolate provides a perfect balance of fats, proteins, and sugars.
- Quinoa Salad: Quinoa is a complete protein and, when combined with vegetables and a healthy fat source like olive oil, makes a perfect pre-hike meal.
These foods are not only energy-rich but also easy to digest, ensuring that your body has the necessary fuel to sustain you during your hike.
When to Eat Prior to Hiking
While deciding what to eat before hiking is essential, the timing of your meals is equally important. Eating too soon before your hike could lead to discomfort or cramps, while eating too late might delay your start and cause a dip in energy.
The key is to plan your meals at least a day before your hike. This approach gives your body ample time to absorb, digest, and store energy for the physical demands ahead. Instead of focusing solely on the meal right before your hike, consider the meal you eat the night before as the starting point of your pre-hike nutrition strategy.
The Night Before
Your dinner the night before should be well-balanced, with an emphasis on complex carbohydrates and lean proteins. Avoid heavy, greasy foods that could cause digestive issues.
A meal like grilled chicken with quinoa and steamed vegetables or a pasta dish with a lean protein source and a light sauce would be ideal. This meal will help replenish glycogen stores, which are the primary fuel source for your muscles.
Your body performs best when it’s fed steadily — spreading meals across the night before and the morning of your hike gives you smoother, longer-lasting energy.
The Morning Of
Breakfast on the day of your hike should be eaten at least 1-2 hours before you start. Aim for a meal that combines complex carbohydrates, a moderate amount of protein, and some healthy fats.
Examples include oatmeal with nuts and berries, a whole grain bagel with avocado and eggs, or a smoothie packed with greens, fruits, and a scoop of protein powder. This meal will provide you with a steady release of energy as you begin your hike.
Snacks Before the Hike
Before the Hike if you need a small snack closer to your hike, choose something light and easy to digest, such as a banana, a handful of trail mix, or a piece of fruit. These snacks will give you a quick energy boost without weighing you down.
By carefully timing your meals and snacks, you can ensure that your body is well-prepared for the physical demands of hiking.
Preparing Food and Water For Hiking
Once you’ve selected your favourite pre-trek meals to boost your energy before going hiking, the next port of call for food will come if you’re hiking for extended periods of time and you’re looking to find the best backpacking meals you can prepare.
In these cases the food you choose can literally make or a break a trip, so it’s important to know what types of food are best and why.
If you’re looking for more ideas and advice on how best to prep, and what types of food are best for hiking, then head on over to our ‘7 Easy to Prepare Day Hiking Food Ideas that can be made the day before’ article where you’ll find a wealth of useful information on food preparation and storage.
Your food choices matter, but water planning can make or break a hike — always know your refill points before you set out.
Once you’ve planned out your meals before hiking, as well as any food you wish to take with, you’ll also need to assess how much water to take with you. No matter whether you’re opting for a short hike, or a long walk over several days, making sure you have enough water is crucial for your survival.
Some trails may offer water sources along the way, otherwise this factor may be solely down to you, in which case you’ll need to know exactly how much to take, then try carry a little extra if possible to cover for any delays or unforeseen problems.
How Much Water To Take On A Hike?
Most hikers follow a general rule of thumb that suggest you should carry 1liter of water for every 2 hours hiking. This is of course rather vague and subject to change depending on weather and temperature, as well as you own personal physical condition.
If you’d like to find out more about the water requirements you should follow when hiking, then click the link to read out article: “H20 to go – How much water to take on a hike?”
In Conclusion
Choosing the right food before a hike is as crucial as selecting the right gear. The energy you consume before hitting the trail will determine how well your body performs and how enjoyable your hike will be.
Focus on a balanced intake of complex carbohydrates, healthy fats, and proteins to fuel your body efficiently. Additionally, remember to plan your meals well in advance to ensure your body has the necessary time to absorb and store energy.
By following these guidelines, you’ll be better equipped to handle the challenges of hiking, whether you’re embarking on a short day hike or a more strenuous trek. So, fuel up properly, hit the trail, and enjoy the great outdoors!
