What food to take on a mountain hike: nutrition tips to combat hunger while trekking

Sometimes it's easy to confuse a trekking trip with a picnic. A demanding trek involves taking care of your eating habits, both to keep you in good shape and to carry only what you need; here are some tips to help you make the most of it. tips for food in the mountains.

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Recommended food for hiking

We begin this post with a list of light and nutritious food ideas, ideal for the trekker.

Low glycaemic index foods

This type of food is suitable for all mountain sports as it allows energy to be released gradually, preventing sugar levels from skyrocketing. In this sense, vegetables -especially green leafy vegetables-, fruits, pasta, pasta types, etc., are the most important. spaghettibran or unsweetened dairy products are a good companion.

Frutos secos

This type of food is light, does not take up much space and contains a wide range of nutrients and vitamins. minerals, proteins and nutrients which are important to compensate for physical wear and tear. In addition, there is a rich and attractive variety.

Sausages

Some foods, such as ham or salami, are light and contain a high high proportion of energy useful for this kind of expedition.

Dehydrated foods

There is a wide variety of dehydrated foods, which are also suitable for multi-day trips, as they are quite light. These days they are even sold special packages for campers based on dehydrated food, which is also an alternative way to enjoy energy intake with quality food at any time.

Instant food

One way to avoid complications is instant food, although of course, here consider that there are notable differences in nutrient quality, as while some soups may not offer great nutritional value, some others that include rice, vegetables, cereals or protein, can make a good contribution.

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Spices

Depending on the food you will be taking on the trip, don't forget to bring some spices as well, which can add a nice touch of variety, especially when you will be repeating dishes on long trips.

Fresh food

Fresh food also represents a good nutritional contribution, although in this case, it is recommended more for one-day trips, or for consumption in the first hours of the trip, since the decomposition of food is a factor that must be taken into account; on the other hand, they tend to weigh more, which means that we will carry the food with us. backpack in excess.

Canned food

Canned food can still be good for short outings or for places where you can dump waste, as this is one of their shortcomings, in addition to their weight.

Energy bars

Such foods can also provide a boost of energy that can easily be obtained from the following without the need to stop the activity.

Chocolate

Not only does it provide an extraordinary supply of calories and energy, it also for mountain expeditions also becomes practically essential to lessen the effects of some mountain ailments.

Water

The water factor is also vital Although it is quite heavy and spacious, it is essential to keep a clear and clear view of the good hydration during the journey. A kettle for boiling water or a personal filter type lifestrawcan also be a great help in obtaining extra reserves of liquid, or in not having to carry so much, although it is important to ensure the availability of natural sources beforehand.

The following are a series of tips and suggestions to take into account.

1. Plan every meal

Establishing a list or menu beforehand, clearly indicating the foods for each of the day's meals, is a great way to make sure you take what you need, but in an organised way that also avoids problems of overload. Consider snacks as well.

2. Hot food

Not only is a hot breakfast a good way to start a day's activity, but in cold conditions it is also a great help to prepare hot food and drinks to help keep warm, and consequently lose less energy.

Make sure you carry not only enough fuel, but also sufficient - and spare - fire-generating devices.

3. Quick to prepare

You don't want to prepare the most sophisticated food at your campsite either - after a long hike, the last thing you want is to spend a lot of time cooking, so easy, but of course nutritious food is also convenient.

4. Take the weather into account

It is also important to check the specific weather conditions for the days of travel. On very hot days, it will be important to increase the water load and be careful with perishable foods, while on very cold days, more calories will be needed due to the energy drain.

5. To everyone's liking

If you are going on a group trip, where food will be shared, it is advisable to make sure beforehand what kind of food you prefer and that it will not be a torture for each member of the group.

6. What about alcohol or soft drinks?

These kinds of elements will of course will do nothing to improve physical fitness.But if this can help to improve the mood, for example by enjoying a nice glass of wine in the moonlight, that's not bad either, of course, if someone is willing to take on the extra weight and space during the walk.

7. Wild foods

Although it is not recommended to include them in your initial menu, as it is difficult to be certain of their presence, there are also complementary foods that you can find during the trip, such as fruits, mushrooms or berries, to mention a few examples, although in these cases it is clear that you must be absolutely sure of what you are doing.There are many toxic or poisonous species. On the other hand, you are in a natural environment - possibly protected - where you may not be allowed to collect many of these fruits.

8. Protects food

Sufficient ziplock bags and a container with tightly sealed lid The use of a food storage area is also an important factor to consider, not only because it may attract the attention of insects or rodents, but also larger wild animals.

With good planning, including basic considerations, you will be able to map out an ideal food route to ensure you have enough energy and don't go hungry during your outdoor adventure.

Looking for some nutrition tips that allow you to cope with the physical demands of trekking? 

The physical demands vary according to the degree of difficulty of the route.. In general, routes of low difficulty are on more or less flat terrain that can be covered in a single day, as opposed to those of high difficulty, whose sections are demanding, usually steep and require an overnight stay.

In this sense, whether for one-day routes or complicated treks, the physical condition must be optimal and this is achieved not only through constant exercise, but also through an adequate and nutritious diet before, but especially during the hike. Check out some tips to help you get the nutrition you need to perform at your best when you're on the road.

1. Consider the distance of the route to be covered.

The first of the nutrition tips is that you must think about the distance of the route. If it will last the whole day, only the morning or the afternoon, or if you have to stay overnight. Depending on the estimated time you should programme the power supply to be well prepared.

In any case, as a general rule, whether the route is long or short, pack energy bars, omelettes, fruit, sandwiches, sweets, dried fruit, low-fat ham, etc.foods that are easy to eat and digest while walking.

But undoubtedly the most important thing is water. So it carries a camelback or a hydration backpack or several water bottles, especially if there is no place to get water on the route.

2. Always eat breakfast

Eating breakfast sets you up for success. It is the most important meal of the day and its calories in the early morning will give you energy. for the rest of the day. Make sure it is varied, not only cereals, but also mixed carbohydrates (they decompose rapidly and generate energy) with some fats that will help you stay satiated for longer.

The consumption of powdered milk, butter packets, dried fruits, granola - nut foods, oat flakes mixed with honey and other natural ingredients - can be an appropriate alternative to start the day's brisk walk.

3. Consume fat every 45 to 90 minutes

This is one of the best nutrition tips to avoid hunger. Eating a diet that includes fats will help keep you full and energised. On average for a trekker, reaching about 46 calories is good for the body.

The advantage of fats is that they slowly release energy throughout the day. and that's why you should consume it constantly, to avoid episodes of hunger. High-fat nuts are a good option, as are honey waffles, tuna in oil, granola bars, olive oil, etc.

Keep in mind that it is not good to go for long periods of time without food to wait for the main meal stop to eat without measure, you will feel too heavy to continue your route. The best thing to do is to spread it out over several meals. 

4. Don't forget the sugar

Sugar and carbohydrates can give you that quick burst of energy you need for a tough climb, combining them with other types of calories so you don't have sudden reactions.

Dried fruit, sweets and bars are excellent alternatives.

5. Eat protein before bedtime

While you should consume protein during the day, eating protein before bed will help your body recover during your night's rest. Protein allows for the repair of micro tears in the muscles.

Endurance athletes should consume 1.5 to 1.8 grams of protein per kilogram of body weight per day. Fibre is also key as an anti-inflammatory and very useful if consumed at night in order to prevent a stiff and sore body the next morning. You can eat chickpeas, lentils, chickpeas, quinoa, sausages, ham.

6. Buy food in town; on the road, you won't find it.

Fresh fruit, vegetables, proteins and fats are ideal for these journeys - do consider the weight. But it's best to buy them in your city or at a place before you start your journey, as it's very difficult to find fresh food and specific meals during the trip.

Take fresh fruit, packed salads and multivitamins to make up for the day's deficiencies. The body can store fat-soluble vitamins such as A, D, E and K. Yoghurt can give you the B vitamins your body needs. As mentioned above, you must consider the weightIn many cases, we will have to do without certain foods because of this. However, in low-demanding excursions they can be very convenient. 

7. Eat what you like

While we can give you many recommendations, one that you should keep in mind is to eat with pleasure, with taste, because food is your fuel. So in the whole range of possibilities choose foods that you enjoy, that make you happy and that also fulfil their purpose of keeping you strong, energetic and vital. during the tour.

Trekking is usually practised in all types of terrain: jungles, forests, mountains, canyons, rivers, etc., on routes with high degrees of difficulty. On these routes you may or may not be able to find stops or accommodation to meet your food needs.s. It is therefore important to anticipate all variables.