Preparing for a long strenuous hike requires a lot of planning, and something most people overlook is nutrition. Hiking for multiple hours on a trail with a lot of elevation gain will burn a ton of calories, so it’s best to prepare ahead of time so you don’t end up burning out halfway through your hike.

Today we’re going to go over some important nutrition tips for hikers, and what you should be eating before, during, and after a long day of hiking.

Planning Ahead

Nutrition needs will vary from person to person based on what kind of hike they’re going on. Factors that will influence your nutrition needs include:

• Difficulty- How long is the trail, how much elevation gain is there, and how technical is the trail. The longer and more difficult the trail, the more food and water you’ll need.

• The environment- What is the weather going to be like? Will it be hot or cold? Are you going to be hiking at a higher altitude?

• Trip length- Are you going on a day hike, or are you going to be hiking for multiple days?

You need to consider these factors when you’re planning your trip because they can greatly influence how much, and what kinds of foods you should eat. For example, a long strenuous hike in high altitude will require more water and food, than a short hike at sea level.

Staying Hydrated

Before we get to what foods you should be eating, let’s talk about water. If you plan on going on a long hike, you should bring plenty of water to keep you hydrated for the day.

I also recommend bringing an electrolyte supplement. Electrolytes regulate fluid balance in the body, keeping you hydrated, but they are lost when you sweat, and sweating is almost unavoidable when your hiking for multiple hours.

What To Eat Before Your Hike

What you eat before your hike (and how much) can make a big difference in your performance, and the quality of your hike.

You’ll want to eat a balanced meal that is made up of proteins, carbohydrates (carbs for short), and fats but you should focus on foods that are higher in carbohydrates because they’re your body’s go-to source of energy when exercising.

There are two types of carbs: simple, and complex. Simple carbs digest quickly and give you an immediate boost of energy, while complex carbs digest slower and give you energy over a longer period of time.

Healthy sources of carbohydrates include:

• Beans and lentils

• Potatoes (normal and sweet)

• Fresh and frozen fruit

• Whole grain breads and pastas

• Whole grain rice

• Quinoa

• Oats

If you’re going on a short hike then you don’t need to eat much beforehand. A simple carb that is easy to digest, such as fruit, is perfect.

If you’re going on a long hike, then you should plan a big meal a couple hours beforehand that is made up of complex carbs. This will give you plenty of energy for the hike, and will give you time to digest so you don’t feel sluggish.

What To Eat During Your Hike

If you’re going on a long hike then you should bring along something to eat during your hike. The goal of a mid-hike snack is to keep energy levels up, so you won’t crash halfway through the hike. This is a snack, so it should be small and lightweight, so it’s not a burden to carry.

You’ll want simple carbs, so it will digest quickly. It’s also a good idea to pack a snack that is salty, so you can replenish electrolytes, so you can maintain fluid balance and stay hydrated.

Some good mid-hike snacks include:

• Fruit

• Dried fruit

• Trail mix

• Granola

• A sandwich (on white bread)

What To Eat After Your Hike

The goal of the post-hike meal is to replenish energy you have lost (glucose and glycogen) and begin the process of repairing muscle tissue.

During a hike your body uses the stored energy resource, glycogen, to fuel your hike, so you’ll want to eat plenty of carbs to refill glycogen stores.

strenuous hikes can cause a lot of damage to the muscle tissue in your legs. One of protein’s primary jobs is to repair muscle tissue, so make sure to drink a protein shake, or include high protein foods in your post-hike meal. This will speed up the recovery process and reduce muscles soreness in the following days.

Final Thoughts

Nutrition plays a big role in how our bodies function, especially when we exercise. Hiking can be strenuous and place a heavy toll on the body, but fueling your body with the right food can increase performance, limit the stress placed on your body, and speed up your recovery.

About Author

Zach Helzer

Zach Helzer is a certified personal trainer and nutrition coach who founded Trailhead Fitness to help hikers, backpackers, and mountaineers get strong, confident, and pain free so they can crush their next outdoor adventure.