What to Eat While Hiking: Understanding Energy Systems

What should I eat while hiking? 

That is the question I get asked as lot. As a Nutritionist who works with hikers, and is a hiker myself I know it’s an important question. 

As a nutrition educator I know that the key to understanding what you need to eat while hiking, or fuelling any activity, is understanding how our body uses fuel.  To understand this, it is necessary to understand the energy systems your body needs for hiking. Once you know what specific food is fuelling, you can start to see patterns in what you eat, how you feel, and how it impacts your performance on the trail as well as how good you feel out there.

The body’s energy systems explain what fuels different types of movement. This matters for all physical activity. What makes hiking and other multi day adventures unique is in the simple fact they are multi day. 

Unlike other endurance activities that typically range from 2 to 24 hours, multi-day hiking and other trail activities can span days, weeks, or even months. This blog post aims to demystify the energy systems in practical terms, using hiking as our primary example.

Our body uses different energy systems for physical activity.  While all energy systems are operating in the background, one is taking the primary role depending on what we are doing and how long we are doing it for. These are the energy systems our body uses for hiking.

This section addresses the role of macronutrients, protein, carbohydrates, and dietary fats, in fuelling physical exactly with a specific focus on hiking. Before we dive in, there is a quick disclaimer: this is generalized information. The previous section addressed energy systems; an explanation of how the body uses energy it gets from food. The next section is about the fuel sources, the macronutrients. This is the beginning of the ‘what’ in what food to eat while hiking. 

There are many individual factors that are involved n making a personalized nutrition plan for hiking or otherwise. General information such as is contained here can be used to inform that personalized plan, but it des not constitute personalized advice.

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Carbohydrates are crucial to support moderate to high-intensity hiking and recovery. During a multi- day hike, aim for a balance of high and low GI carbohydrates to sustain energy levels and prevent fatigue. For example, quick-burning carbs like dried fruits and slower-burning carbs like whole grains should both be part of your diet. 

While carbohydrates are essential for all hikers, the amount you need will be guided by the how long you spend hiking in a day, over how many days, and to what level of intensity. As your hiking intensity increases, or your time on the trail gets longer, your need for carbohydrates increases. This might also variety from day to day, depending on planned factors such as a longer day over challenging terrain to reach a destination, or factors beyond your control such as temperate, climate, weather, food and water availability.

Fats provide a significant fuel source during lower-intensity, prolonged efforts. Healthy fats from nuts, seeds, and oils are excellent choices. They are calorie-dense, making them perfect for the sustained energy needs of long hikes. 

Considerations about food safety are particularly relevant when dehydrating your how trail meals. Unlike protein and carbohydrate sources, fats don’t contain moisture that evaporates during the dehydration process. Fats are best added to foods during the preparation, carried in small amounts and restocked when available. When using commercially purchased hiking meals always follow the package instructions. 

In general, when the intensity of your hiking increases, the amount of dietary fats remains relatively stable. What this means is that if you have a big day ahead, it’s carbohydrates you need to add to your fuel, not necessarily more fats. However, a minimum of 20% of your dietary intake should be fats to maintain health. It’s a balance, and more personalized advice can help you find what’s right for you.

Protein is not a primary energy source, but it is essential for building muscle and recovery. When not enough carbohydrates and fats are being consumed, our muscle will be broken down into amino acids and covered to glucose. Over a prolonged period of endurance exercise, such as a multi-day long distance hike, prolonged deficit of total energy and carbohydrates and lead to decreased muscle mass.

Including protein sources in every meal and snack can help you consume enough as well as allow for sustained release for recovery. Sometimes, hiker diets can focus on protein heavy dinners and not enough during the rest of the day. Your bodies generally absorbed protein best when we get it throughout the day, so consider alternative snack options that are higher in protein. You might want to consider supplements like protein powders for convenience can help repair and build muscle after long days on the trail.

Multi-day hiking differs from other endurance activities because it requires a balance of all three energy systems over an extended period: days, weeks, or months. You’ll need immediate energy for quick, intense efforts, sustained energy for long days of moderate activity, and efficient recovery nutrition to maintain your strength and stamina over time. Additionally, for longer thru hikes that will take weeks or months, you must consider your hiking dietary pattern in the same way you would consider eating regularly to support your health and wellbeing. 

This is an example of what a day of hiking food might look like, if you prepare your meal in advance or if you’re shopping on an in-town rest day.

Breakfast: Oatmeal with nuts, seeds, and dried fruits – a good mix of carbs, fats, and protein. 

Snacks: Trail mix with nuts, dark chocolate, and dried fruit, with a meat or tofu jerky – provides quick and sustained energy, as well as contribute to your protein intake. 

Lunch: Whole grain wraps with hummus, avocado, and veggies – balanced with carbs, healthy fats, and protein. 

Snacks: Energy bars or protein bars – convenient and nutrient-dense. Ensure they have a mix of simple and complex carbohydrates, as well as enough protein and fats to meet your nutritional needs.

Dinner: Dehydrated quinoa with beans, mixed vegetables, and powdered cheese – this meal combines  carbohydrates, protein, and fats, is lightweight, and  can be easily rehydrated. 

Post-Dinner Snack: A small portion of dried fruit and nuts or a protein powder mixed into a dessert recipe – aids in recovery and satisfies cravings.

 
Understanding how your body fuels itself during a multi-day hike can help you plan your nutrition more effectively. By considering the different energy systems and ensuring a balanced intake of carbohydrates, fats, and protein, you can enhance your hiking performance and recovery. And keep you feeling great on trail!