Food for Hiking
Hiking is a spectacular activity. It combines fresh air, the beauty of nature and exercise in one neat package. It is also a versatile activity, ranging from a mellow walk through gentle hills to the strenuous hikes of backpackers in the mountain range. Hiking can be done with a friend, as a couple or as a whole family with kids in tow. No matter how you hike, though, food is a must. Snacks and meals need to be in every pack to replenish energy and quiet a growling tummy. The food you pack has to multitask. It needs to be lightweight, durable and nutritious. Hiking itself is a non-competitive sport but there are clear winners in the food you bring along.
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Nutrition
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Hikers are athletes. The endurance and stamina required for long hikes rivals that of serious athletes and requires the same nutrition. The three major sources of nutrition for athletes are carbohydrates, fat and protein. According to a publication by the President's Council on Physical Fitness and Sports, the recommended ratio of calories is 55 to 60 percent carbohydrate, 30 percent fat and the rest from protein. Whether you are a weekend hiker or a seasoned pro, you need a variety of these three types of food in your pack.
Carbohydrate
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Glycogen, the storage form of glucose, is imperative for endurance and strength. The human body doesn't store it well, however. So it's important to derive a large amount of your calories from carbohydrates, which provide glucose as well as other vitamins and nutrients that your body needs. Good foods that provide these carbohydrates include dried fruit and multigrain cereals such as Cheerios. These are great in a homemade trail mix, which can also include foods from the other nutritional types.
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Fat
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While fat is definitely not something that you want stored, it is an essential nutrient for energy. It is metabolized during exercise and is needed to save glycogen stores for energy and protein stores for muscles. Most people get way more fat in their diets than is needed, or even wanted, in a day. For a hiker or other athlete, however, adding a food like granola to a homemade trail mix provides this nutrient without going overboard.
Protein
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Protein multitasks better than the other two nutritional components. Your body needs protein for muscle repair, hormonal upkeep, blood maintenance and to boost the immune system. Not enough protein can cause fatigue and muscle strain but too much can cause dehydration and be stored as body fat. Beef jerky and energy bars are good items to carry and throwing some peanuts, cashews or walnuts into trail mix provides protein and healthy fat.
Precautions
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As with any activity, make sure you stretch before leaving and always bring plenty of water. Your body is made of mostly water and needs plenty of fluids to make everything work. Be sure to bring more food than you think you will need. Throw in an extra granola bar or a few more handfuls of trail mix. Bring a couple of extra pieces of jerky. No one plans on getting lost but it does occasionally happen. Make sure you are prepared, just in case.
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References
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- Photo Credit Jennifer Streit 2009
