{"id":7679,"date":"2021-01-21T20:07:00","date_gmt":"2021-01-21T19:07:00","guid":{"rendered":"https:\/\/travesiapirenaica.com\/?p=7679"},"modified":"2025-06-06T11:44:26","modified_gmt":"2025-06-06T09:44:26","slug":"food-for-montana","status":"publish","type":"post","link":"https:\/\/travesiapirenaica.com\/en\/food-for-montana\/","title":{"rendered":"What food to take on a mountain hike: nutrition tips to combat hunger while trekking"},"content":{"rendered":"<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%;\">\n  <iframe src=\"https:\/\/www.youtube.com\/embed\/Zy5CIsDZ8Go?si=tqr6_ZaHOgPPH1Tb\"\n    style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\"\n    title=\"YouTube video player\" frameborder=\"0\"\n    allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n    referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen>\n  <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>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.&nbsp;<strong><em>tips<\/em> for food in the mountains.<\/strong><\/p>\n\n\n\n<!-- Insertar este c\u00f3digo dentro del cuerpo de tu p\u00e1gina existente -->\n<div class=\"trekking-calculator-container\">\n    <h2>Trekking Calories Burned Calculator \ud83c\udf32<\/h2>\n\n    <form id=\"calorieCalculator\" action=\"\">\n        <label for=\"weight\">Body weight (kg):<\/label>\n        <input type=\"number\" id=\"weight\" required>\n\n        <label for=\"distance\">Total distance of the trek (km):<\/label>\n        <input type=\"number\" id=\"distance\" required>\n\n        <label for=\"elevationGain\">Total cumulative elevation gain (m):<\/label>\n        <input type=\"number\" id=\"elevationGain\" required>\n\n        <label for=\"days\">Number of days of the trek:<\/label>\n        <input type=\"number\" id=\"days\" required>\n\n        <label for=\"experienceLevel\">Level of experience:<\/label>\n        <select id=\"experienceLevel\" required>\n            <option value=\"beginner\">Beginner<\/option>\n            <option value=\"intermediate\">Intermediate<\/option>\n            <option value=\"advanced\">Advanced<\/option>\n        <\/select>\n\n        <label for=\"environment\">Environmental conditions:<\/label>\n        <select id=\"environment\" required>\n            <option value=\"normal\">Moderate temperature<\/option>\n            <option value=\"cold\">Extreme cold<\/option>\n            <option value=\"altitude\">High altitude<\/option>\n            <option value=\"hot\">Extreme heat<\/option>\n        <\/select>\n\n        <button type=\"submit\">Calculate Calories Burnt \ud83e\udd57<\/button>\n    <input type=\"hidden\" name=\"trp-form-language\" value=\"en\"\/><\/form>\n\n    <div class=\"result\" id=\"result\" style=\"display: none;\">\n        <h3>Results:<\/h3>\n        <p id=\"totalCalories\"><\/p>\n        <p id=\"dailyCalories\"><\/p>\n        <p id=\"nutritionTips\"><\/p>\n        <p id=\"references\">These calculations are based on studies published in scientific journals such as <strong>Journal of Sports Sciences<\/strong>, <strong>European Journal of Applied Physiology<\/strong> y <strong>British Journal of Nutrition<\/strong>. For more information, see the references at the bottom of this page.<\/p>\n\n        <h4>Examples of Food per Day:<\/h4>\n        <table id=\"nutritionTable\">\n            <thead>\n                <tr>\n                    <th>Type of food<\/th>\n                    <th>Recommended Quantity<\/th>\n                    <th>Approximate Calories<\/th>\n                    <th>Description<\/th>\n                <\/tr>\n            <\/thead>\n            <tbody id=\"nutritionData\">\n                <!-- Datos generados din\u00e1micamente -->\n            <\/tbody>\n        <\/table>\n\n        <h4>Typical Full Day Recipe:<\/h4>\n        <div id=\"mealPlan\"><\/div>\n    <\/div>\n<\/div>\n\n<style>\n    \/* Estilos espec\u00edficos para el contenedor de la calculadora *\/\n    .trekking-calculator-container {\n        max-width: 600px;\n        margin: 20px auto;\n        padding: 20px;\n        background-color: #fff;\n        border-radius: 8px;\n        box-shadow: 0 4px 6px rgba(0, 0, 0, 0.1);\n    }\n\n    .trekking-calculator-container label {\n        display: block;\n        margin-bottom: 8px;\n        font-weight: bold;\n    }\n\n    .trekking-calculator-container input[type=\"number\"], \n    .trekking-calculator-container select {\n        width: 100%;\n        padding: 10px;\n        margin-bottom: 15px;\n        border: 1px solid #ddd;\n        border-radius: 4px;\n    }\n\n    .trekking-calculator-container button {\n        background-color: #2196F3;\n        color: #fff;\n        padding: 10px 20px;\n        border: none;\n        border-radius: 4px;\n        cursor: pointer;\n        font-size: 1em;\n    }\n\n    .trekking-calculator-container button:hover {\n        background-color: #1E88E5;\n    }\n\n    .trekking-calculator-container .result {\n        margin-top: 20px;\n        padding: 15px;\n        background-color: #ecf0f1;\n        border-left: 4px solid #4CAF50;\n        border-radius: 4px;\n    }\n\n    .trekking-calculator-container table {\n        width: 100%;\n        margin-top: 20px;\n        border-collapse: collapse;\n        overflow-x: auto;\n        display: block;\n    }\n\n    .trekking-calculator-container th, \n    .trekking-calculator-container td {\n        padding: 10px;\n        text-align: left;\n        border: 1px solid #ddd;\n    }\n\n    .trekking-calculator-container th {\n        background-color: #e0f7fa;\n        color: #00796B;\n    }\n\n    .trekking-calculator-container tbody tr:nth-child(even) {\n        background-color: #f1f8e9;\n    }\n<\/style>\n\n<script>\n    document.getElementById('calorieCalculator').addEventListener('submit', function(event) {\n        event.preventDefault();\n\n        const weight = parseFloat(document.getElementById('weight').value);\n        const distance = parseFloat(document.getElementById('distance').value);\n        const elevationGain = parseFloat(document.getElementById('elevationGain').value);\n        const days = parseFloat(document.getElementById('days').value);\n\n        \/\/ Obtener nivel de experiencia y ajuste correspondiente\n        const experienceLevel = document.getElementById('experienceLevel').value;\n        let experienceFactor = 1; \/\/ Factor base\n        if (experienceLevel === 'beginner') experienceFactor = 0.9;\n        else if (experienceLevel === 'advanced') experienceFactor = 1.1;\n\n        \/\/ Obtener condiciones ambientales y ajuste correspondiente\n        const environment = document.getElementById('environment').value;\n        let environmentFactor = 1; \/\/ Factor base\n        if (environment === 'cold' || environment === 'altitude') environmentFactor = 1.15;\n        else if (environment === 'hot') environmentFactor = 1.05;\n\n        \/\/ F\u00f3rmulas cient\u00edficas basadas en estudios:\n        const caloriesPerKgPerKm = 0.75; \/\/ Base por km plano\n        const caloriesPer10MetersElevation = 1; \/\/ Extra por desnivel\n\n        \/\/ C\u00e1lculo de calor\u00edas quemadas\n        const caloriesFromDistance = weight * distance * caloriesPerKgPerKm;\n        const caloriesFromElevation = (elevationGain \/ 10) * weight * caloriesPer10MetersElevation;\n        const totalCaloriesBurnedBase = Math.round(caloriesFromDistance + caloriesFromElevation);\n\n        \/\/ Ajustar seg\u00fan nivel de experiencia y condiciones ambientales\n        const totalCaloriesBurnedAdjusted = Math.round(totalCaloriesBurnedBase * experienceFactor * environmentFactor);\n        const dailyCaloriesBurned = Math.round(totalCaloriesBurnedAdjusted \/ days);\n\n        \/\/ Sugerencias nutricionales basadas en la duraci\u00f3n del trekking\n        let nutritionTips = '';\n        if (days <= 2) {\n            nutritionTips = 'Recomendamos llevar snacks r\u00e1pidos como frutos secos y barras energ\u00e9ticas. \ud83d\udcaa';\n        } else if (days > 2 && days <= 5) {\n            nutritionTips = 'Incluye alimentos ricos en carbohidratos como pan integral, pasta o arroz, adem\u00e1s de prote\u00ednas ligeras. \ud83c\udf5e\ud83c\udf57';\n        } else {\n            nutritionTips = 'Planifica comidas completas con equilibrio de carbohidratos, prote\u00ednas y grasas saludables. No olvides hidratarte constantemente. \ud83d\udeb0\ud83c\udf5e\ud83c\udf57';\n        }\n\n        \/\/ Generar tabla de alimentos recomendados por d\u00eda\n        const nutritionData = [\n            { type: \"Carbohidratos\", quantity: Math.round(dailyCaloriesBurned * 0.5 \/ 4), calories: Math.round(dailyCaloriesBurned * 0.5), description: \"Pan integral, pasta instant\u00e1nea, arroz deshidratado.\" },\n            { type: \"Prote\u00ednas\", quantity: Math.round(dailyCaloriesBurned * 0.2 \/ 4), calories: Math.round(dailyCaloriesBurned * 0.2), description: \"At\u00fan enlatado, queso fresco, pollo deshidratado.\" },\n            { type: \"Grasas saludables\", quantity: Math.round(dailyCaloriesBurned * 0.3 \/ 9), calories: Math.round(dailyCaloriesBurned * 0.3), description: \"Frutos secos, aguacate en polvo.\" },\n            { type: \"Snacks energ\u00e9ticos\", quantity: \"1 unidad\", calories: 200, description: \"Barras de cereales, chocolates sin az\u00facar, geles energ\u00e9ticos.\" },\n            { type: \"Hidrataci\u00f3n\", quantity: \"2-3 litros\", calories: 0, description: \"Agua, bebidas isot\u00f3nicas en polvo.\" }\n        ];\n\n        const tableBody = document.getElementById('nutritionData');\n        tableBody.innerHTML = ''; \/\/ Limpiar contenido anterior\n\n        nutritionData.forEach(item => {\n            const row = document.createElement('tr');\n            row.innerHTML = `\n                <td>${item.type}<\/td>\n                <td>${item.quantity} g\/unidad<\/td>\n                <td>${item.calories} kcal<\/td>\n                <td>${item.description}<\/td>\n            `;\n            tableBody.appendChild(row);\n        });\n\n        \/\/ Generar receta tipo para un d\u00eda completo\n        const mealPlanDiv = document.getElementById('mealPlan');\n        mealPlanDiv.innerHTML = '';\n\n        \/\/ Distribuci\u00f3n de calor\u00edas: Desayuno (30%), Snacks (30%), Cena (40%)\n        const breakfastCalories = Math.round(dailyCaloriesBurned * 0.3);\n        const snacksCalories = Math.round(dailyCaloriesBurned * 0.3);\n        const dinnerCalories = Math.round(dailyCaloriesBurned * 0.4);\n\n        function calculateMeal(calories, carbsRatio, proteinRatio, fatRatio) {\n            const carbs = Math.round(calories * carbsRatio \/ 4); \/\/ Carbohidratos (4 kcal\/g)\n            const proteins = Math.round(calories * proteinRatio \/ 4); \/\/ Prote\u00ednas (4 kcal\/g)\n            const fats = Math.round(calories * fatRatio \/ 9); \/\/ Grasas (9 kcal\/g)\n            return { carbs, proteins, fats };\n        }\n\n        const breakfast = calculateMeal(breakfastCalories, 0.6, 0.2, 0.2);\n        const snacks = calculateMeal(snacksCalories, 0.7, 0.2, 0.1);\n        const dinner = calculateMeal(dinnerCalories, 0.5, 0.25, 0.25);\n\n        const mealPlan = `\n            <h5>Receta Tipo para un D\u00eda Completo (~${dailyCaloriesBurned} kcal):<\/h5>\n            <ul>\n                <li><strong>Desayuno (~${breakfastCalories} kcal):<\/strong> \n                    <ul>\n                        <li>Pan integral tostado (${breakfast.carbs}g, ~${Math.round(breakfast.carbs * 4)} kcal).<\/li>\n                        <li>T\u00e9 o caf\u00e9 con leche desnatada (~50 kcal).<\/li>\n                        <li>Batido de prote\u00ednas (${breakfast.proteins}g, ~${Math.round(breakfast.proteins * 4)} kcal).<\/li>\n                    <\/ul>\n                <\/li>\n                <li><strong>Snacks durante el d\u00eda (~${snacksCalories} kcal):<\/strong> \n                    <ul>\n                        <li>Frutos secos mixtos (${snacks.fats}g, ~${Math.round(snacks.fats * 9)} kcal).<\/li>\n                        <li>Barra energ\u00e9tica (~200 kcal).<\/li>\n                        <li>Gel energ\u00e9tico (~100 kcal).<\/li>\n                    <\/ul>\n                <\/li>\n                <li><strong>Cena (~${dinnerCalories} kcal):<\/strong> \n                    <ul>\n                        <li>Pasta instant\u00e1nea (${dinner.carbs}g, ~${Math.round(dinner.carbs * 4)} kcal).<\/li>\n                        <li>Queso fresco (${dinner.proteins}g, ~${Math.round(dinner.proteins * 4)} kcal).<\/li>\n                        <li>Fruta deshidratada (~100 kcal).<\/li>\n                    <\/ul>\n                <\/li>\n            <\/ul>\n        `;\n\n        mealPlanDiv.innerHTML = mealPlan;\n\n        \/\/ Mostrar resultados\n        document.getElementById('totalCalories').textContent = `Calor\u00edas quemadas totales: ${totalCaloriesBurnedAdjusted} kcal \ud83c\udf89`;\n        document.getElementById('dailyCalories').textContent = `Calor\u00edas quemadas por d\u00eda: ${dailyCaloriesBurned} kcal \ud83d\udcc5`;\n        document.getElementById('nutritionTips').textContent = `Consejos nutricionales: ${nutritionTips}`;\n        document.getElementById('result').style.display = 'block';\n    });\n<\/script>\n\n\n\n<p><strong>YOU MAY BE INTERESTED IN: <a href=\"https:\/\/soyviajero.com\/comida-liofilizada\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Freeze-dried food for travel and mountain<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Recommended food for hiking<\/h2>\n\n\n\n<p>We begin this post with a list of light and nutritious food ideas, ideal for the trekker.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Low glycaemic index foods<\/h3>\n\n\n<div class=\"wp-block-image size-full wp-image-7685\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/justino-sanchez-591961-unsplash_760x500.jpg\" alt=\"Low glycaemic index foods\/ Photo: Justino Sanchez\" class=\"wp-image-7685\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/justino-sanchez-591961-unsplash_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/justino-sanchez-591961-unsplash_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/justino-sanchez-591961-unsplash_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/justino-sanchez-591961-unsplash_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/justino-sanchez-591961-unsplash_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/justino-sanchez-591961-unsplash_760x500-759x500.jpg 759w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Low glycaemic index foods\/ Photo: Justino Sanchez<\/figcaption><\/figure><\/div>\n\n\n<p>This type of food is suitable for all mountain sports as it allows energy to be released gradually,<strong> preventing sugar levels from skyrocketing<\/strong>. In this sense, vegetables -especially green leafy vegetables-, fruits, pasta, pasta types, etc., are the most important. <em>spaghetti<\/em>bran or unsweetened dairy products are a good companion.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Frutos secos<\/h3>\n\n\n<div class=\"wp-block-image size-full wp-image-7686\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/irina-kostenich-634491-unsplash_760x500.jpg\" alt=\"Nuts \/ Photo: Irina Kostenich\" class=\"wp-image-7686\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/irina-kostenich-634491-unsplash_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/irina-kostenich-634491-unsplash_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/irina-kostenich-634491-unsplash_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/irina-kostenich-634491-unsplash_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/irina-kostenich-634491-unsplash_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/irina-kostenich-634491-unsplash_760x500-759x500.jpg 759w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Nuts \/ Photo: Irina Kostenich<\/figcaption><\/figure><\/div>\n\n\n<p>This type of food is light, does not take up much space and contains a wide range of nutrients and vitamins. <strong>minerals, proteins and nutrients<\/strong> which are important to compensate for physical wear and tear. In addition, there is a rich and attractive variety.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Sausages<\/h3>\n\n\n<div class=\"wp-block-image size-full wp-image-7687\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/someone-2482974_760x500.jpg\" alt=\"Sausages \/ Pixabay\" class=\"wp-image-7687\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/someone-2482974_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/someone-2482974_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/someone-2482974_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/someone-2482974_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/someone-2482974_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/someone-2482974_760x500-759x500.jpg 759w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Sausages \/ Pixabay<\/figcaption><\/figure><\/div>\n\n\n<p>Some foods, such as ham or salami, are light and contain a high <strong>high proportion of energy<\/strong> useful for this kind of expedition.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Dehydrated foods<\/h3>\n\n\n<div class=\"wp-block-image size-full wp-image-7688\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/raisins-973905_760x500.jpg\" alt=\"Dehydrated food \/ Pixabay\" class=\"wp-image-7688\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/raisins-973905_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/raisins-973905_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/raisins-973905_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/raisins-973905_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/raisins-973905_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/raisins-973905_760x500-759x500.jpg 759w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Dehydrated food \/ Pixabay<\/figcaption><\/figure><\/div>\n\n\n<p>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<strong> special packages for campers<\/strong> based on dehydrated food, which is also an alternative way to enjoy energy intake with quality food at any time.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Instant food<\/h3>\n\n\n<div class=\"wp-block-image size-full wp-image-7689\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/noodles-303385_760x500.jpg\" alt=\"Instant food \/ Pixabay\" class=\"wp-image-7689\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/noodles-303385_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/noodles-303385_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/noodles-303385_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/noodles-303385_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/noodles-303385_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/noodles-303385_760x500-759x500.jpg 759w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Instant food \/ Pixabay<\/figcaption><\/figure><\/div>\n\n\n<p>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 <strong>rice, vegetables, cereals<\/strong> or protein, can make a good contribution.<\/p>\n\n\n\n\n<div class=\"aawp\">\n\n            \n            \n<div class=\"aawp-product aawp-product--horizontal aawp-product--css-adjust-image-large\"  data-aawp-product-asin=\"B06WLM9M21\" data-aawp-product-id=\"35420\" data-aawp-tracking-id=\"travesiapiren-21\" data-aawp-product-title=\"FIREPOT by Outdoorfood - Dal con arroz y Espinacas - Comida para expediciones deshidratada y Saludable  Extra Grande\" data-aawp-geotargeting=\"true\">\n\n    \n    <div class=\"aawp-product__thumb\">\n        <a class=\"aawp-product__image-link\" href=\"https:\/\/www.amazon.es\/dp\/B06WLM9M21?tag=travesiapiren-21&amp;linkCode=ogi&amp;th=1&amp;psc=1\" title=\"FIREPOT by Outdoorfood - Dal with Rice and Spinach - Healthy dehydrated expedition food (Extra Large)\" rel=\"nofollow noopener sponsored\" target=\"_blank\">\n            <img decoding=\"async\" class=\"aawp-product__image\" src=\"https:\/\/m.media-amazon.com\/images\/I\/51VUwA+FRvL.jpg\" alt=\"FIREPOT by Outdoorfood - Dal with Rice and Spinach - Healthy dehydrated expedition food (Extra Large)\"  \/>\n        <\/a>\n\n            <\/div>\n\n    <div class=\"aawp-product__content\">\n        <a class=\"aawp-product__title\" href=\"https:\/\/www.amazon.es\/dp\/B06WLM9M21?tag=travesiapiren-21&amp;linkCode=ogi&amp;th=1&amp;psc=1\" title=\"FIREPOT by Outdoorfood - Dal with Rice and Spinach - Healthy dehydrated expedition food (Extra Large)\" rel=\"nofollow noopener sponsored\" target=\"_blank\">\n            FIREPOT by Outdoorfood - Dal with Rice and Spinach - Healthy dehydrated expedition food (Extra Large)        <\/a>\n        <div class=\"aawp-product__description\">\n            <ul><\/ul>        <\/div>\n    <\/div>\n\n    <div class=\"aawp-product__footer\">\n\n        <div class=\"aawp-product__pricing\">\n            \n                            <span class=\"aawp-product__price aawp-product__price--current\"><\/span>\n            \n                    <\/div>\n\n                <a class=\"aawp-button aawp-button--buy aawp-button--icon aawp-button--icon-black\" href=\"https:\/\/www.amazon.es\/dp\/B06WLM9M21?tag=travesiapiren-21&#038;linkCode=ogi&#038;th=1&#038;psc=1\" title=\"See on Amazon\" target=\"_blank\" rel=\"nofollow noopener sponsored\">See on Amazon<\/a>\n            <\/div>\n\n<\/div>\n\n    \n<\/div>\n\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Spices<\/h3>\n\n\n<div class=\"wp-block-image size-full wp-image-7690\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/min-ling-225147-unsplash_760x500.jpg\" alt=\"Spices \/ Photo: Min Ling\" class=\"wp-image-7690\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/min-ling-225147-unsplash_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/min-ling-225147-unsplash_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/min-ling-225147-unsplash_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/min-ling-225147-unsplash_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/min-ling-225147-unsplash_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/min-ling-225147-unsplash_760x500-759x500.jpg 759w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Spices \/ Photo: Min Ling<\/figcaption><\/figure><\/div>\n\n\n<p>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.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Fresh food<\/h3>\n\n\n<div class=\"wp-block-image size-full wp-image-7691\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/deniz-altindas-38863-unsplash_760x500.jpg\" alt=\"Fresh food \/ Photo: Deniz Altindas\" class=\"wp-image-7691\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/deniz-altindas-38863-unsplash_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/deniz-altindas-38863-unsplash_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/deniz-altindas-38863-unsplash_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/deniz-altindas-38863-unsplash_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/deniz-altindas-38863-unsplash_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/deniz-altindas-38863-unsplash_760x500-759x500.jpg 759w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Fresh food \/ Photo: Deniz Altindas<\/figcaption><\/figure><\/div>\n\n\n<p>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. <a href=\"https:\/\/travesiapirenaica.com\/en\/montana-backpacks\/\">backpack<\/a> in excess.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Canned food<\/h3>\n\n\n<div class=\"wp-block-image size-full wp-image-7693\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/tin-can-610277_760x500.jpg\" alt=\"Food cans \/ Pixabay\" class=\"wp-image-7693\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/tin-can-610277_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/tin-can-610277_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/tin-can-610277_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/tin-can-610277_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/tin-can-610277_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/tin-can-610277_760x500-759x500.jpg 759w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Food cans \/ Pixabay<\/figcaption><\/figure><\/div>\n\n\n<p>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.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Energy bars<\/h3>\n\n\n<div class=\"wp-block-image size-full wp-image-7694\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/jade-wulfraat-96024-unsplash_760x500.jpg\" alt=\"Energy bars \/ Photo: Jade Wulfraat\" class=\"wp-image-7694\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/jade-wulfraat-96024-unsplash_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/jade-wulfraat-96024-unsplash_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/jade-wulfraat-96024-unsplash_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/jade-wulfraat-96024-unsplash_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/jade-wulfraat-96024-unsplash_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/jade-wulfraat-96024-unsplash_760x500-759x500.jpg 759w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Energy bars \/ Photo: Jade Wulfraat<\/figcaption><\/figure><\/div>\n\n\n<p>Such foods can also provide a boost of energy that can easily be obtained from the following <strong>without the need to stop the activity.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Chocolate<\/h3>\n\n\n<div class=\"wp-block-image size-full wp-image-7695\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/croissant-648803_760x500.jpg\" alt=\"Chocolate \/ Pixabay\" class=\"wp-image-7695\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/croissant-648803_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/croissant-648803_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/croissant-648803_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/croissant-648803_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/croissant-648803_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/croissant-648803_760x500-759x500.jpg 759w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Chocolate \/ Pixabay<\/figcaption><\/figure><\/div>\n\n\n<p>Not only does it provide an extraordinary supply of calories and energy, it also <strong>for mountain expeditions <\/strong>also becomes practically essential to lessen the effects of some mountain ailments.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Water<\/h3>\n\n\n<div class=\"wp-block-image size-full wp-image-7696\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/averie-woodard-123973-unsplash_760x500.jpg\" alt=\"Water on mountain hikes \/ Photo: Averie Woodard\" class=\"wp-image-7696\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/averie-woodard-123973-unsplash_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/averie-woodard-123973-unsplash_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/averie-woodard-123973-unsplash_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/averie-woodard-123973-unsplash_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/averie-woodard-123973-unsplash_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/averie-woodard-123973-unsplash_760x500-759x500.jpg 759w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Water on mountain hikes \/ Photo: Averie Woodard<\/figcaption><\/figure><\/div>\n\n\n<p>The water factor is also <strong>vital<\/strong> Although it is quite heavy and spacious, it is essential to keep a clear and clear view of the<a href=\"https:\/\/travesiapirenaica.com\/en\/mountain-hydration\/\" target=\"_blank\" rel=\"noreferrer noopener\"> good hydration during the journey<\/a>. A kettle for boiling water or a personal filter type <a href=\"https:\/\/travesiapirenaica.com\/en\/lifestraw-outdoor-water-purification-filter\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>lifestraw<\/strong><\/a>can 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.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-cover has-parallax is-light\"><div class=\"wp-block-cover__image-background wp-image-9666 has-parallax\" style=\"background-position:50% 50%;background-image:url(https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/09\/Consejos-nutrici\u00f3n-para-senderismo_by-annie-spratt-199482-unsplash_800x600.jpg)\"><\/div><span aria-hidden=\"true\" class=\"wp-block-cover__background has-very-light-gray-background-color has-background-dim-20 has-background-dim\"><\/span><div class=\"wp-block-cover__inner-container is-layout-flow wp-block-cover-is-layout-flow\">\n<p class=\"has-text-align-center has-large-font-size\"><strong>7 nutritional tips to combat hunger while trekking <\/strong><br><\/p>\n<\/div><\/div>\n\n\n\n<p>The following are a series of <em>tips<\/em> and suggestions to take into account.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Plan every meal<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Hot food<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Make sure you carry not only enough fuel, but also sufficient - and spare - fire-generating devices.<\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-7699\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/arunas-naujokas-604365-unsplash_760x500.jpg\" alt=\"Hot food in the mountains\/ Photo: Arunas Naujokas\" class=\"wp-image-7699\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/arunas-naujokas-604365-unsplash_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/arunas-naujokas-604365-unsplash_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/arunas-naujokas-604365-unsplash_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/arunas-naujokas-604365-unsplash_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/arunas-naujokas-604365-unsplash_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/arunas-naujokas-604365-unsplash_760x500-759x500.jpg 759w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Hot food in the mountains\/ Photo: Arunas Naujokas<\/figcaption><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Quick to prepare<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Take the weather into account<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. To everyone's liking<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. What about alcohol or soft drinks?<\/h3>\n\n\n\n<p>These kinds of elements will of course <a href=\"https:\/\/travesiapirenaica.com\/en\/drinking-alcohol-hypothermia\/\" target=\"_blank\" rel=\"noreferrer noopener\">will do nothing to improve physical fitness.<\/a>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7. Wild foods<\/h3>\n\n\n\n<p>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<strong> you must be absolutely sure of what you are doing.<\/strong>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8. Protects food<\/h3>\n\n\n\n<p>Sufficient ziplock bags and a <strong>container with tightly sealed lid <\/strong>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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<div class=\"wp-block-cover has-parallax is-light\"><div class=\"wp-block-cover__image-background wp-image-9666 has-parallax\" style=\"background-position:50% 50%;background-image:url(https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/09\/Consejos-nutrici\u00f3n-para-senderismo_by-annie-spratt-199482-unsplash_800x600.jpg)\"><\/div><span aria-hidden=\"true\" class=\"wp-block-cover__background has-very-light-gray-background-color has-background-dim-20 has-background-dim\"><\/span><div class=\"wp-block-cover__inner-container is-layout-flow wp-block-cover-is-layout-flow\">\n<p class=\"has-text-align-center has-large-font-size\">7 nutritional tips to combat hunger while trekking<\/p>\n<\/div><\/div>\n\n\n\n<p>Looking for some <strong>nutrition tips<\/strong> that allow you to cope with the physical demands of trekking?&nbsp;<\/p>\n\n\n\n<p><strong>The physical demands vary according to the degree of difficulty of the route.<\/strong>. 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.<\/p>\n\n\n\n<p>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<strong> an adequate and nutritious diet before, but especially during the hike<\/strong>. Check out some tips to help you get the nutrition you need to perform at your best when you're on the road.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Consider the distance of the route to be covered.<\/h3>\n\n\n\n<p>The first of the nutrition tips is that you must <strong>think about the distance of the route<\/strong>. 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 <strong>programme the power supply<\/strong> to be well prepared.<\/p>\n\n\n\n<p>In any case, as a general rule, whether the route is long or short, pack <strong>energy bars, omelettes, fruit, sandwiches, sweets, dried fruit, low-fat ham, etc.<\/strong>foods that are easy to eat and digest while walking.<\/p>\n\n\n\n<p>But undoubtedly <strong><a href=\"https:\/\/travesiapirenaica.com\/en\/mountain-hydration\/\" target=\"_blank\" rel=\"noopener noreferrer\">the most important thing is water<\/a><\/strong>. So it carries a <em>camelback<\/em> or a hydration backpack or several water bottles, especially if there is no place to get water on the route.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Always eat breakfast<\/h3>\n\n\n\n<p>Eating breakfast sets you up for success. <strong>It is the most important meal of the day and its calories in the early morning will give you energy.<\/strong> for the rest of the day. Make sure it is varied, <strong>not only cereals, but also mixed carbohydrates<\/strong> (they decompose rapidly and generate energy) with some <strong>fats<\/strong> that will help you stay satiated for longer.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Consume fat every 45 to 90 minutes<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p><strong>The advantage of fats is that they slowly release energy throughout the day.<\/strong> 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.<\/p>\n\n\n\n<p>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.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Don't forget the sugar<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Dried fruit, sweets and bars are excellent alternatives.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/jade-wulfraat-96024-unsplash_760x500.jpg\" alt=\"Energy bars \/ Photo: Jade Wulfraat\" class=\"wp-image-7694\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/jade-wulfraat-96024-unsplash_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/jade-wulfraat-96024-unsplash_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/jade-wulfraat-96024-unsplash_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/jade-wulfraat-96024-unsplash_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/jade-wulfraat-96024-unsplash_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/jade-wulfraat-96024-unsplash_760x500-759x500.jpg 759w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Energy bars \/ Photo: Jade Wulfraat<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Eat protein before bedtime<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. Buy food in town; on the road, you won't find it.<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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, <strong>you must consider the weight<\/strong>In many cases, we will have to do without certain foods because of this. However, in low-demanding excursions they can be very convenient.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7. Eat what you like<\/h3>\n\n\n\n<p>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 <strong>choose foods that you enjoy, that make you happy and that also fulfil their purpose of keeping you strong, energetic and vital.<\/strong> during the tour.<\/p>\n\n\n\n<p>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 <strong>you may or may not be able to find stops or accommodation to meet your food needs.<\/strong>s. It is therefore important to anticipate all variables.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>","protected":false},"excerpt":{"rendered":"What kind of food should I carry in my backpack, whether it's to keep us in good shape or to carry only what we need, here are some tips for food in the mountains.","protected":false},"author":1,"featured_media":7684,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","episode_type":"audio","audio_file":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","date_recorded":"","explicit":"","block":"","filesize_raw":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"hide","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2951],"tags":[],"series":[],"class_list":["post-7679","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-alimentacion-tecnica","post_format-post-format-image"],"episode_featured_image":"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/wild-vibez-343237-unsplash.jpg_760x500.jpg","episode_player_image":"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2017\/12\/Caratula-Podcast-Maldita-Montana_1500x1500_72pp-p_.jpg","download_link":"","player_link":"","audio_player":false,"episode_data":{"playerMode":"dark","subscribeUrls":[],"rssFeedUrl":"https:\/\/travesiapirenaica.com\/en\/feed\/podcast\/maldita-montana","embedCode":"<blockquote class=\"wp-embedded-content\" data-secret=\"Bqjc5GDDE7\"><a href=\"https:\/\/travesiapirenaica.com\/en\/food-for-montana\/\">Qu\u00e9 comida llevar a una excursi\u00f3n a la monta\u00f1a: consejos de nutrici\u00f3n para combatir el hambre mientras realizas trekking<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/travesiapirenaica.com\/en\/food-for-montana\/embed\/#?secret=Bqjc5GDDE7\" width=\"500\" height=\"350\" title=\"&#8220;Qu\u00e9 comida llevar a una excursi\u00f3n a la monta\u00f1a: consejos de nutrici\u00f3n para combatir el hambre mientras realizas trekking&#8221; &#8212; Traves\u00eda.\" data-secret=\"Bqjc5GDDE7\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script>\n\/*! 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