Stay En­er­gized

Backpacker - - TRAIL CHEF -

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.

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