Fuelling your body properly is a key part of any hike or long duration physical activity. Avoiding the negative feelings of being constantly hungry, fatigued and irritable will enhance the experience and should leave you feeling strong.
The main source of energy during a sustained activity like hiking is carbohydrates. These are easier for our body to process compared to fats or protein. Backpacking wisdom suggests that you should have 30- 60gm of carbohydrates per hour to avoid fatigue.
Breakfast is an important meal to provide our body with carbs in preparation for the day. It is also a good time to cook before setting of for the day. Some examples of breakfasts that are high in carbs but also lightweight to carry include things like porridge, muesli or pancakes. These are all carried dry and can then have water or powdered milk added.
During the day it is a good practice to continue to snack, rather than have a big lunch. Snacking will avoid stomach cramps or stitches from feeling too full and will also allow energy to be released steadily throughout the day. Examples can include crackers, pita breads, nuts or scroggin.
At the end of the day, protein is important to help our body repair from the exercise done during the day, repairing any damage. It is also a time where we can relax and enjoy the cooking process, rather than eating on the go. Some examples of dinner options that contain protein include pasta with dried meats like salami, tuna or salmon or vegetarian options like lentils.
Every attempt should be made to have lightweight foods. These could be dehydrated or preserved to not only reduce weight but also make last longer without spoiling. Many pre-prepared options are available from outdoor stores. These can be expensive but are designed to cater for the specific nutritional needs of active people outdoors. They are also good for providing variety in food.
