Hiking NutritionHiking nutrition may not be the first thing you consider when planning a hike. But it should be on your mind while pondering what to bring along on your hike. Your body need fuel before, during, and after the hike. So that explains the big appetite that goes along with big hikes. Trail time gives a woman a respectable excuse to eat a big lunch and indulge in a little snacking (a.k.a. "refueling") on trail mix or other healthy snacks. Do I hike to eat? You bet! Check out how many calories you burn on a hike! But not all hiking calories are created equal. Here's some food for thought before you pack up food for your body: 
Water as fuel? Yes, indeed. Water is considered a nutrient. Your trillions of cells are water-based chemistry labs. Without adequate water, it's harder for your body to eliminate waste, manufacture important biomolecules for energy production, or repair damaged structures such as micro-tears in your muscles caused by hiking. The right type of water, in the right amount, is essential to feeling good on the trail. And what about water in the form of sports drinks? DAY HIKE FOOD: There's tasty, and then there's tasty AND nutritious.For some hikers, hiking nutrition relies upon tried and true portable foods such as jerky and bags of gorp (good old raisins 'n peanuts - although they get pretty fancy these days!). But there are many creative ways to pack proteins, carbohydrates and fats in a hard working hiker's lunch sack, without overdoing it.
OVERNIGHT FOOD BACKPACKING FOOD: Make your own? Purchase the expensive freeze-dried stuff? Or a bit of both?TRAIL SNACKS: Yummy, and worth the weight. Try something different on your next hike, including good-for-you dark chocolate.FORAGING: Seeds, nuts, berries, mushrooms, roots, shoots, all provided by Mother Nature.HIKING RECIPES: I may not be able to create a great hiking recipe, but I know one when I taste one! See if you agree...BACKCOUNTRY NUTRITION RESOURCE: This book from the National Outdoor Leadership School may be just what you need: Eating Beyond the Basics. Have you ever heard the expression "You are what you eat?" Words of wisdom, tied to another expression: "Garbage in, garbage out." The reason I bring up these cliches is to urge you to consume the best quality carbohydrates, proteins, and fats you can afford. But we need to go a bit beyond that. You are what you digest and absorb. And that requires a bit of knowledge about the human digestive system. If you're getting feedback from your gut (pain, unease, gas, weird stools), listen to another tried and true saying: "Go with your gut." When your body sends you a message, heed it or ignore it, but it won't go away. Guess which choice makes sense for a smart, savvy hiker? And if you're an older hiker (at least 45 years and approaching menopause), you might find this hiking nutrition information useful. LATEST RESEARCH NEWS: I happen to like reading medical research articles on nutrition and fitness which might contain a nugget of wisdom to make me a stronger, happier hiker.I never know what I'm going to stumble across, on the trail or in the library! So send me your questions about hiking nutrition, or hiking in general, and I'll do my best to find answers. Also, let me extend this invitation: you can receive timely hiking nutrition nuggets every month, free of charge, just 'cuz I want to make you a stronger hiker. Here's the deal: Let me read through the geeky jargon, and give you the bottom line on hiking issues, including what to eat (or not) for better performance. I also try to cover the latest news in hiking injuries, gear developments, good deals, and whatever is on my hiking radar. It's free, it's easy to sign up for, and it's even easier to unsubscribe if you don't find it useful. And of course I don't share your email address, or use it for anything other than delivering the monthly hiking news to your virtual inbox! |