What to Eat for a Hike | Hiking Snacks for Long Lasting Energy
Hannah Abdulla, BS, RD
When packing snacks for a hiking trip we like to go by our power snack rule at TMN- a carbohydrate and a protein or a carbohydrate and a fat. Carbohydrates are our body's preferred form of fuel and consuming them throughout the day will provide your body with the energy it needs to get through the day. Adding a protein or a fat to the carbohydrate will help maintain those energy levels and may prevent you from experiencing a dip in energy or a bout of fatigue. Below we have shared some of the items you will find in our hiking backpacks.
Dried fruit
Fruits are carbohydrates you may consider including in a power snack, but they can be tricky to take on a hiking trip. Sometimes we opt for hardier fruits like oranges, but often we just stock up on dried fruit. Dried fruit will last quite a while and can be thrown in the bottom of a hiking bag without worrying about them bruising like you would fresh fruit. We love dried apricots, dried mangos, and raisins because they are easy to find at most stores. When selecting a dried fruit check the ingredient label to make sure there is no added sugar. Some dried fruits like cranberries and cherries have added sugars and we may want to avoid that.
Beef Jerky
Beef jerky is a great shelf stable protein to take on the go when many protein sources may be unavailable. Depending on the beef jerk you select it will typically have 4-10 grams of protein per serving. We typically recommend around 15 grams of protein for snacks, but sometimes we have to work with what we have. We recommend having a high protein breakfast to offset what may end up being a lower protein snack break. Pro tip: Pair your beef jerky with your dried fruit to create a power snack.
Trail Mix
Who doesn't love a good trail mix? Depending on the trail mix you select, this can often be a power snack in itself. The nuts in a trail mix provide heart healthy fats, as well as protein. The dried fruit that can be found in many trail mix blends will provide you with some carbohydrates. Depending on the time of year you are hiking and the location, you may consider avoiding trail mix with chocolate. You don't want to end up with a big gooey mess like we did! If you like a sweeter trail mix and are bummed about the chocolate, consider finding a trail mix with dried fruit instead.
Bars, Bars & Bars
There are so many bars available for purchase that the options can be quite overwhelming. We typically opt for protein bars and some sort of whole grain bar to pack on our hiking trips. We like bars so much because they can fit a wide variety of needs. The bars below will include protein, fruit, healthy fats, whole grains and some will contain several of these together. See below for some of our favorites: