What to eat before, during and after hiking

When you go for a hike, your body uses loads of energy. The amount will vary from one person to another and depends also on the terrain, temperature, fitness level, and even the weight of the backpack. Nonetheless, we can estimate that a 70-kilo hiker will consume between 2,000 and 3,000 calories during a 6-hour, 20-kilometer hike. That’s a lot, and it’s not always easy to know what to put in your backpack to accommodate it. So, what should you eat before, during and after your hike to keep your energy level up and get the most out of your hike without carrying too heavy a load?

What to eat before your hike

If you happen to be hanging at home on the evening before a hike you have planned for the next day, our advice is to build your energy reserves by eating starchy foods at least 12 hours before you leave. In the morning, be sure to eat a big breakfast that again includes lots of starch. Doing this will enable your body to store enough energy to last the entire day.On the other hand, if you’re already on the trail your first meal of the day can consist of:

• granola or oatmeal with nuts
• whole-wheat bread with peanut butter
• dry fruit
• cheese

Regardless of what you eat, also remember to hydrate well, including before you leave. This is necessary because you’re going to lose a lot of water when you hike, so be sure to drink plenty before, during and after your hike.

What to eat during your hike and when

A balance between slow and fast carbohydrates

When you’re hiking, it’s important to find the right balance between sugary foods that give you an immediate boost of energy and other foods that release energy more slowly and last longer in your body. These slow-burning foods include nuts, seeds and grains (whole grains, if possible), and have the added bonus of being rich in protein. Depending on your diet, you can also add dried meat to your menu. As for sugar, avoid processed bars and mass market cookies. Instead reach for fruit bars, cereal bars and dried fruit.

And don’t forget salty food! Sodium is indispensable for preventing dehydration so be sure to make room in your pack for some salty crackers or potato chips.

A steady energy supply

Another key factor is the frequency with which you eat because eating only one heavy meal while you’re on the trail can be your worst nightmare! Indeed, the digestion process consumes loads of oxygen and can make it feel like someone turned up the gravity.

That’s why we recommended not eating too much for lunch and instead opt for light, easily digestible snacks throughout the day. This is especially true for long-distance hikes where your body will gradually get used to the rhythm. For example, eating something more or less every hour is a good rhythm.

What to eat after hiking

At the end of a long day of hiking, what could be better than kicking back at your tent and enjoying your dinner in front of a majestic panorama? But regardless of whether it’s hot or cold outside, it’s crucial to replenish your energy supply for the next day, and the thing that’s most important is to load up on carbohydrates and proteins, both animal-based and vegetable-based. The list of possibilities is long. If you’re carrying a stove, you might choose for example:

• instant noodles
• spicy pre-cooked rice
• seasoned semolina
• freeze-dried food
• mashed potato flakes

Most of these dishes can also be eaten cold, so just think ahead and let the food rehydrate a bit longer.

If, at the end of the day you end up back at home, eating a good meal is just as important. You need to feed those muscles that have been working hard all day! The recommendations are the same as when you’re on the trail – carbohydrates and proteins. The big difference is that it’s easier to vary the menu.

Get the most from your backpack

Take foods that are lightweight, high-calorie and shelf-stable

Regardless of the meal, the goal is to take food that has the best calorie-to-weight ratio in order to keep your backpack as light as possible. It’s also wise to avoid taking food that expires quickly, unless of course you’re only going for the day, in which case, feel free to take whatever you want. But when you’re deciding on what to take you should never lose sight of what makes you happy and provides makes you feel good. After several days on the trail you can start to get really tired of eating the same old thing, so think about adding some variety to your menu.

Organize it all before you leave

Planning your food is a central element when it comes to organizing your backpack. Anticipating the number of meals you’ll need to eat will help you avoid carrying too much weight. To take it a step further, remove all the unnecessary packaging before you leave and organize everything in Ziplock freezer bags. This way you take only the food you need. You can also put each meal into separate bags to make your food supply easier to manage once you’re on the trail. Once the bags are empty you can use them as garbage bags, and those not used for trash can be reused for future adventures.

Always bring a little extra

You never know what might happen when you’re on a hike. Bad weather or an unexpected injury may force you to stay out longer than you’d originally planned. So in addition to your first aid kit, throw in a few extra energy bars or a pack of instant noodles. Let’s hope you’ll never need them but in case you do, you’ll be glad you have them.

One last thing: be extra careful not to leave anything behind. Obviously you’d never leave any packaging, but don’t leave any leftover food either because it often takes a long time to decompose and can also disturb the ecosystems. So an important piece of advice: take everything out that you brought in!

In summary: what to eat before, during and after your hike

• Food is critical for maintaining your energy level throughout the duration of your hike.
• It’s best to eat carbohydrates a few hours before your hike so that you fill up on slow sugars.
• During the hike, make sure to snack regularly with fruit bars or seeds rather than a heavy meal.
• After the hike, your macro meal should consist primarily of carbohydrates and protein, which will facilitate recovery.