Nutrition Before, During, and After Hiking: What You Should Eat

Proper nutrition plays an important role in maintaining energy and endurance during hiking. Whether it’s a short hike or a more demanding route, it’s essential to plan your nutrition to support your body. Let’s look at what you should eat before, during, and after hiking to ensure optimal performance and recovery.

1. Before Hiking

Before starting your hike, it’s important to fuel your body with a meal rich in carbohydrates and proteins to ensure steady energy during the activity.

• Breakfast before the hike: A meal high in carbohydrates and moderate in protein is ideal. Suggestions:
  • Oatmeal with fruits and nuts
  • Whole wheat toast with avocado and eggs
  • Yogurt with muesli and banana
• Fluids: Hydration is key. Drink water or a light electrolyte drink before you start, but avoid excessive fluid consumption.

2. During the Hike

During the hike, you need to maintain steady energy levels and keep yourself hydrated.

• Snacks: Choose snacks that provide quick energy but are easy to carry and consume. Ideal snacks include:
  • Nuts and dried fruits
  • Cereal or protein bars
  • Bananas or apples (for quicker energy release)
  • Cheese or whole grain bread sticks
• Fluids: Make sure to drink water regularly, every 20-30 minutes, even if you’re not thirsty. On more demanding routes, add electrolytes to your water to replace the minerals lost through sweat.

3. After Hiking

After the hike, your body needs to recover energy and replenish nutrients. A meal containing carbohydrates and proteins is key to muscle recovery and glycogen replenishment.

• Recovery meal: Eat within 30-60 minutes after completing the hike. Ideal meals include:
  • Chicken or fish with rice and vegetables
  • Salad with quinoa and beans
  • Omelet with vegetables and whole wheat bread
• Fluids: Drink water or a recovery drink with electrolytes to replenish the fluids lost during the activity.

Conclusion:

Proper nutrition before, during, and after hiking can improve your performance, maintain your energy, and aid in muscle recovery. Focus on carbohydrates for energy before and during the hike, and after, have a meal rich in proteins and carbohydrates for recovery.