Best Hiking Snacks: What to Eat Before,
During, and After Your Hike | Pavel Skalskiy
Pavel Skalskiy explains that fueling your body with the right snacks is essential for a successful hiking experience Whether trekking through rugged trails or enjoying a leisurely walk in the woods, your body needs energy to perform and recover Proper nutrition before, during, and after your hike can keep you energized, prevent fatigue, and aid muscle recovery. Here's a comprehensive guide to the best hiking snacks for every stage of your adventure
What to Eat Before Your Hike
The snacks you eat before hitting the trail set the stage for your energy levels throughout the hike Opt for a balanced meal or snack that combines complex carbohydrates, protein, and healthy fats Complex carbs provide sustained energy, while protein supports muscle function and fats offer a slow-release energy source.
Some excellent pre-hike snacks include oatmeal with nuts and fruits, whole-grain toast with avocado, or a banana with almond butter These options are easy to digest and packed with nutrients Eating your pre-hike snack about 30 minutes to an hour before starting your hike is best to avoid feeling sluggish or overly full. Stay hydrated by drinking water or herbal tea alongside your snack to ensure you're starting the hike well-prepared
Best Snacks During Your Hike
Your body burns calories rapidly during your hike, especially on challenging trails Pack lightweight, high-energy snacks that are easy to eat on the go to maintain energy levels and prevent fatigue These snacks should provide a mix of quick-digesting carbs for instant energy and protein to sustain your stamina.
Trail mix is a classic choice, offering a perfect blend of nuts, dried fruits, and sometimes dark chocolate for a quick energy boost. Energy bars, jerky, and fresh fruits like apples or oranges are also excellent options Consider carrying nut butter packets or small sandwiches made with whole-grain bread and a protein-rich filling for longer hikes Snack every hour or two to keep your energy steady, and don't forget to drink water frequently to stay hydrated.
Recovery Snacks to Eat After Your Hike
Post-hike nutrition is all about recovery After a strenuous hike, your muscles need protein to repair and rebuild, while carbohydrates replenish glycogen stores Eating within 30 minutes of finishing your hike can speed up recovery and reduce muscle soreness.
Some great post-hike snacks include a protein smoothie with fruit and yoghurt, a turkey wrap with veggies, or a handful of nuts with dried apricots Greek yoghurt with honey and granola is another satisfying option For longer recovery, choose a balanced meal with lean protein, whole grains, and plenty of vegetables. Rehydration is equally essential; consider electrolyte-rich drinks or coconut water to replace lost fluids and minerals
Tips for Packing Hiking Snacks
When preparing snacks for your hike, consider weight, shelf life, and ease of consumption Lightweight and non-perishable snacks are ideal for longer hikes. Use reusable containers or resealable bags to keep your snacks organized and reduce waste
Avoid snacks that can melt, such as chocolate bars, unless stored in a more fabulous pack For day hikes, include a mix of fresh and packaged items to enjoy a variety of flavours and textures. Remember to pack out all trash and leave no trace to keep trails clean and enjoyable for others
Hydration: The Unsung Hero of Hiking
While snacks are crucial, hydration plays an equally vital role in your hiking performance and safety Dehydration can lead to fatigue, cramps, and dizziness, so it's essential to carry enough water for the duration of your hike Generally, aim to drink about half a litre of water per hour of hiking. Add electrolyte tablets or powders to your watch for longer or more intense hikes to replenish lost minerals
Choosing the right snacks for a hike can make all the difference in your energy levels and overall experience By fueling your body with nutritious foods before, during, and after your hike, you'll be better prepared to tackle the trail and recover efficiently Plan your snacks thoughtfully, pack light yet nutritious options, and stay hydrated throughout your journey. With these tips, you can enjoy your hike to the fullest while keeping your body fueled and energized