What should you eat when hiking?

by Diamond Coach Michele

What you eat before and during a hike has a lot to do with how you feel and how much energy you have during your hike. What you eat after your hike also plays a vital role in how well your body and muscles recover.

A tasty vegi curry for recovery and multi-day hiking.

THE BIG MISTAKES that many new hikers make is thinking that they’ll eat what they normally eat or even restrict their calorie intake. This is a recipe for poor energy levels, less than-optimum performance and a long recovery.

So what is the best way to keep that momentum going all day long and potentially prepare you for another day of hiking, the very next day?

We all have individual likes and dislikes but by following these guidelines you should have enough fuel in your tank to get you through the longest days. This is NOT the time to restrict your calories. Be prepared to eat more or differently to a day in the office.

After the gruelling 8-day South Coast Track! Your body may just tell you what you need!

Good hiking nutrition starts before you hit the trails - the days leading up to it and especially the night before. Here is a great pre-night dinner to have- Salmon Pasta Bake.

A well balanced meal.

For the morning of your hike, Porridge is an all-time favourite - full of healthy carbs - mixed with some dried fruit and nuts and yoghurt for fat and protein- it will provide lasting energy. I do have a favourite Breakfast muffin- that I will often have on the drive to the start point.

I often hear people say they just don’t feel hungry while hiking - only to hit a wall a short time later and have no energy to plough up that steep hill. Your foods should be a combination of some nutrient-full foods and some quick-energy boost foods. Complex carbs will be digested slower and provide a steady supply of energy…. but a quick sugar fix - might just give the little boost needed.

Homemade Hiking Rocky Road!

Don’t wait until you feel hungry - it may not happen. Make sure you timetable your meal breaks. Plan the times you will stop (then stick to them) and make sure you get the appropriate food in…even if you don’t actually feel hungry. You will be amazed how getting an energy boost puts a spring in your step. Every two hours or so is great planning.

A Diamond re-fuelling moment on a full day Blue Mountains hike.

Make eating easier -choose foods that are easy to chew and swallow - fruit, boiled eggs or I love a multi-grain bread roll or wrap with cheese, avocado and vegemite… it provides a little carb/protein/salt/good fat fix!

Have your food easily accessible - think about the conditions you are hiking in. You might think it will be great to get out the cooker and heat something up- but the wind and rain might have other plans. Or you might be time-poor….so, grab-and-go options are always good to have. Premade sandwiches/wraps, nut/muesli bars, fruit or carrots.

Dips and vegis.

Regular hydration is super important - Having a thermos made up with hot water for you to indulge in a miso soup or tea or coffee might be the pickup needed for the mid-afternoon slump and it’s another way to increase your fluid intake.

Graze throughout the day - we all know of SCROGGIN-it apparently traditionally stands for Sultanas, Currants, Raisins, and Other Great Goodies including nuts. Almost anything can go in a mix- the idea is to have a mix with all the goodies you like- it provides you with some protein, a glucose boost, and maybe your favourite chocolate (mmm chocolate bullets- yum). Dark chocolate or candy covered chocolate is less likely to melt in hot hiking weather.

A final word - we prepare our gear, our maps and our bodies…remember that preparing what you are going to eat and drink is just as important.