7 rules to keep you going all day, every day
#1: Eat often.
Bonking makes hikers tired, irritable, and prone to making bad decisions. Prevention: Snack on carb-rich foods—about 600 calories every two to three hours while hiking—and increase the amount of steadyburning fat in your diet. Shoot for a ratio of around 50 percent carbs, 35 percent fat, and 15 percent protein.
#2: Watch the clock.
The half-hour window after you stop hiking for the day is the most crucial time to fuel your body in order to start the recovery process.
#3: Go for variety.
All the calorie planning in the world won’t matter if you don’t find your meals appetizing. Pack an assortment of tastes and textures (sweet, savory, crunchy, soft).
#4: Keep breakfast simple.
Pop-Tarts with nut butter and cold cereal with rehydrated, full-fat milk provide carbs, fat, and protein—while still getting you on the trail fast. Tip: Whole-wheat Pop-Tarts are lower on the glycemic index, offering sustained energy.
#5: Eat before bed.
A pre-snooze snack gives your body the energy it needs to stay warm and repair damaged muscles while you sleep.
#6: Choose calorie- dense foods.
Nuts pack a punch, but get creative. Potato chips are calorie-dense but bulky as packaged. Solution: Crunch them into potato-chip dust and sprinkle on dinner.
#7: Maximize meals in town.
Before filling up on pizza and burgers, have a meal of fresh vegetables and fruit. Once full-blown “hiker hunger” sets in, you’ll still have room for that pizza.