10 foods worth taking a hike – food that will give strength and keep the mood on the trail
Imagine: early in the morning, the fog disappears, you close your backpack and prepare for the day in nature.
At such moments, you especially want to get something sweet quickly, but sugar bars and soda give only a fleeting charge, and then a collapse of energy and the desire to lie under the blanket in front of the TV.
What you eat on a hike directly affects your endurance, recovery speed, and mood. The right, nutritious foods will help keep the pace, reduce the risk of fatigue and falls, save muscle mass and improve sleep after a hard day – and you don’t want to go home broken, right?
Below is a selection of 10 useful products that should be put in a backpack before going on the trail. These are simple, affordable and effective options for self-driving travel (and yes – with a local guide, a snack in an unusual parking lot becomes even more interesting).
1. Trail mix: dried fruits, nuts and seeds
The classic for the trail - a combination of dried fruits, nuts and seeds gives fast carbohydrates, and calories for a long time, and healthy fats with protein. Dried fruits (raisins, dried apricots, bananas, mangoes, pears) bring vitamins and fiber; nuts and seeds bring energy and minerals.
Bonus - a recipe for home trailer mix:
1 cup of almonds - 1⁄2 cup of cashew - 1⁄2 cup of pumpkin seeds - 1⁄2 cup of dried cranberries (unsweetened) - 1⁄2 cup of dark chocolate or cocoa beans - a pinch of sea salt
Mix and package in portion packages - convenient and tasty.
2. Hard cheese.
Cheese is dense in calories, contains protein and calcium. Avoid soft varieties on long hikes - they spoil faster. Choose hard cheeses or small ones in a plastic wax shell (like Babybel). Store in waxed paper, not plastic, so that the cheese “breathes” and less “sweats”.
3. Oatmeal (fast-cooked or portion packs)
Oatmeal is an ideal morning option: it cooks quickly, gives slow carbohydrates, protein, fiber and maintains a feeling of satiety for a long time. Add dried fruits, nuts or a spoonful of honey - and a dense breakfast at the stop is ready.
4. Portion bags of nut paste (peanut, almond, from seeds)
Small portions of nut paste are an excellent source of fat and protein, easily mixed with crackers, oatmeal or simply spread on an apple. Convenient and long-term storage.
5. Dried meat/jerkies
Small pieces of jerky or smoked sausage are a compact and very nutritious snack with a high protein content. Great for long transitions, when you need to feed quickly and for a long time.
6. Bread, crackers or oat bars of handmade cooking
Dense breads or homemade energy bars (based on oats, nuts and honey) are a good base for nut paste, cheese or jerky. Home bars are easier to control for sugar content than store counterparts.
7. Dense fruits that stand the road (apples, pears, bananas)
Fresh fruits are a source of fluids, vitamins and instant energy. Banana is comfortable and nutritious, apples and pears are more stable in a backpack. Take those fruits that tolerate shaking well.
8. Home energy balloons
A mixture of nuts, dates, oats and cocoa, molded into balls, is a compact, tasty and nutritious snack without excess sugar. It is easy to cook in advance and vary the taste as desired.
9. Dark chocolate (in reasonable amounts)
A few pieces of dark chocolate will cheer up and give a quick burst of energy, and cocoa polyphenols – a nice bonus. Keep it in a cool place so it doesn’t melt.
10. Electrolytes and small snacks for recovery
Proper rehydration is as important as food. Carry water with you and, if necessary, sachets with electrolytes - will help to avoid seizures and excessive fatigue after prolonged climbs.
Why it is useful to take such products, and not just “sweet energy”
Sugar snacks give a short-term rise, but then a decline follows - this worsens endurance and mood. The combination of carbohydrates, proteins and fats (as in the trailer mix, nut paste or cheese) provides both immediate nourishment and steady energy for the hours ahead.
Packaging and storage tips
Pack in portions: more convenient and economical.
- Use waxed cheese paper, sealed bags for dry mixes.
Think about temperature: soft foods spoil quickly in the heat.
Small kitchen utensils (spoon-scapula, folding pot) makes breakfast at the halt more pleasant.
A little life hack about local guides
If you go to a familiar place or for a walk, if possible try to walk part of the route with a local guide. They know the best sources of water, cozy points for a stop and sometimes tell you where to buy or taste local cheese and other products - it is not only convenient, but also makes the trip richer in impressions.
Text: personalguide, photo: Louise
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