By Steven Zwolinski, KTA Intern
When planning for a hike, there are many considerations: proper attire, map, hydration pack, trekking poles or other equipment. Often, you will also need to pack a little (or big) snack to eat along the trail. Hiking often involves a great deal of exertion, which translates nutritionally to a decline in electrolytes, protein, and carbohydrates. Replenishing these is an essential part of the process of having an enjoyable time outdoors. Long-distance day-hikers and multi-day backpackers have the additional considerations of packing light and proper food preservation/ preparation.
Here are some suggestions to keep your energy levels high while hiking:
A walk around the block. Day-hikers planning for an easy five-miler can be torn between packing light, and wanting to be prepared in case of an emergency. When selecting snacks for the trail, it’s important to carefully balance carbs, proteins, and fats. A good choice for a light, protein-packed meal is tuna fish; suggested snacks include jerky, nuts, seeds, carrot sticks, and dried fruit.
The long haul. More ambitious hikers – those planning a full day or more on the trail - will have different requirements than those out for a three-hour tour of Penn’s Woods. Although simple carbs are still needed for an occasional energy boost, hikers will also have to restock muscle and harder calories with some complex carbohydrates. Count on putting on a few calories through fats, as they are double the calorie count per gram. In addition, a significant part of your intake should be protein, which powers muscles and allows them to use the carbohydrates. Dehydrated food is key, such as lentil soup, beans and rice, or ramen noodles. Remember, whatever food you want to eat must be taken with you, so weight counts.
The breakfast of champions. The best food is prepared food in the traditional outlets – over a traditional dinner table. A good breakfast (with a balance of carbs, fats, and proteins) the morning of your departure will make sure that you start your hike energized!