31/01/2025
Hiking is part of us and one of the favourite outdoor activities. We have received a lot of questions on what it takes to be a good hiker. We have put together a general diet below that is good for most outdoor activities. Take care of your body with sustained energy, muscle recovery and maintaining hydration and electrolyte balance.
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1. ๐ ๐ฎ๐ฐ๐ฟ๐ผ๐ป๐๐๐ฟ๐ถ๐ฒ๐ป๐ ๐๐ฎ๐น๐ฎ๐ป๐ฐ๐ฒ
- Carbohydrates: Your primary fuel source for endurance. Prioritize complex carbs for long-lasting energy.
- Examples: Whole grains (oats, quinoa, brown rice), sweet potatoes, fruits (bananas, apples, berries), and starchy vegetables.
- Pre-hike: Eat a carb-rich meal 2โ3 hours before hiking (e.g., oatmeal with nuts and fruit).
- During hikes: Snack on simple carbs for quick energy (dried fruit, energy gels, or granola bars).
- Protein: Essential for muscle repair and recovery.
- Examples: Lean meats (chicken, turkey), fish, eggs, legumes, tofu, Greek yogurt, or protein shakes.
- Post-hike: Aim for 20โ30g of protein within 30โ60 minutes after hiking (e.g., grilled salmon with quinoa).
- Healthy Fats: Provide long-lasting energy for multi-day hikes.
- Examples: Avocados, nuts, seeds, nut butter, olive oil, and fatty fish (salmon, mackerel).
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2. ๐๐๐ฑ๐ฟ๐ฎ๐๐ถ๐ผ๐ป & ๐๐น๐ฒ๐ฐ๐๐ฟ๐ผ๐น๐๐๐ฒ๐
- Water: Drink 500ml (17 oz) 1โ2 hours before hiking, then 250ml (8 oz) every 20โ30 minutes during activity.
- Electrolytes: Replace sodium, potassium, and magnesium lost through sweat.
- Sources: Coconut water, electrolyte supplements, bananas, leafy greens, or salted snacks (trail mix).
- Tip: Add a pinch of salt to your water bottle for long or intense hikes.
** ๐๐ง ๐บ๐ฐ๐ถ ๐ฉ๐ข๐ท๐ฆ ๐ต๐ณ๐ข๐ท๐ฆ๐ญ๐ญ๐ฆ๐ฅ ๐ธ๐ช๐ต๐ฉ ๐ถ๐ด, ๐บ๐ฐ๐ถ ๐ฌ๐ฏ๐ฐ๐ธ ๐ธ๐ฆ ๐ข๐ญ๐ธ๐ข๐บ๐ด ๐ฑ๐ณ๐ฆ๐ข๐ค๐ฉ ๐ฐ๐ฏ ๐ต๐ฉ๐ช๐ด, ๐ฆ๐ด๐ฑ๐ฆ๐ค๐ช๐ข๐ญ๐ญ๐บ ๐ง๐ฐ๐ณ ๐ฎ๐ถ๐ญ๐ต๐ช-๐ฅ๐ข๐บ ๐ฉ๐ช๐ฌ๐ฆ๐ด.
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3. ๐ก๐๐๐ฟ๐ถ๐ฒ๐ป๐-๐๐ฒ๐ป๐๐ฒ ๐ฆ๐ป๐ฎ๐ฐ๐ธ๐ ๐ณ๐ผ๐ฟ ๐๐ถ๐ธ๐ถ๐ป๐ด
Pack lightweight, non-perishable snacks that balance carbs, protein, and fats:
- Trail mix (nuts, seeds, dried fruit)
- Energy bars (look for low added sugar; too much sugar is good)
- Jerky (beef, turkey, or plant-based)
- Whole-grain crackers with nut butter
- Fresh fruit (apples, oranges) or dried mango
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4. ๐ฃ๐ฟ๐ฒ- ๐ฎ๐ป๐ฑ ๐ฃ๐ผ๐๐-๐๐ถ๐ธ๐ฒ ๐ ๐ฒ๐ฎ๐น๐
- Pre-Hike Breakfast:
- Oatmeal with almond butter + berries
- Whole-grain toast with avocado + scrambled eggs
- Smoothie with spinach, banana, oats, and protein powder
- Post-Hike Recovery:
- Grilled chicken + quinoa + roasted veggies
- Lentil soup + whole-grain bread
- Greek yogurt with granola and honey
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5. ๐ฉ๐ถ๐๐ฎ๐บ๐ถ๐ป๐ & ๐ ๐ถ๐ป๐ฒ๐ฟ๐ฎ๐น๐
Focus on nutrients that support energy and recovery:
- Iron (oxygen transport): Spinach, lentils, red meat, fortified cereals.
- Magnesium (muscle function): Dark leafy greens, almonds, pumpkin seeds.
- Calcium & Vitamin D (bone health): Dairy, fortified plant milk, mushrooms.
- Antioxidants (reduce inflammation): Berries,, nuts.
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6. ๐๐๐ผ๐ถ๐ฑ ๐ฃ๐ถ๐๐ณ๐ฎ๐น๐น๐
- Limit processed foods: They cause energy crashes.
- Moderate fibre pre-hike: Too much can cause digestive discomfort.
- Test foods first: Avoid new foods on hike day to prevent stomach issues.
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7. ๐๐ฑ๐ท๐๐๐ ๐ณ๐ผ๐ฟ ๐๐ถ๐ธ๐ฒ ๐๐๐ฟ๐ฎ๐๐ถ๐ผ๐ป/๐๐ป๐๐ฒ๐ป๐๐ถ๐๐
- Day hikes: Focus on hydration and carb-rich snacks.
- Multi-day backpacking: Prioritize calorie density (nut butter, dehydrated meals, olive oil packets).
- High-altitude hikes: Increase iron-rich foods and carbs to combat lower oxygen levels.
