Engaging in outdoor activities such as hiking has significant benefits for both physical and mental health. Not only does it get you moving and boost your cardiovascular fitness, but it also exposes you to beautiful landscapes, fresh air, and natural light, all of which can significantly lift your mood and reduce stress levels.
Hiking is an excellent form of steady-state cardio, which burns fat, strengthens the heart, and improves lung capacity. However, because hiking can be a long-duration activity, it’s essential to stay fueled. Having the right snacks at hand will keep your energy levels up, ensure your body has the nutrients it needs, and make your outdoor adventure even more enjoyable.
ย Salty Chocolate Trail Mix
The Salty Chocolate Trail Mix is an excellent snack for hiking for several reasons:
Balanced Nutrition:
- The trail mix provides a well-rounded balance of macronutrients. The nuts offer healthy fats and protein, both of which are crucial for long-lasting energy. Protein is especially important as it helps repair and build muscles, which can be taxed during strenuous hikes. Dark chocolate adds a touch of sweetness and antioxidants, while goji berries contribute additional antioxidants and a dose of important vitamins and minerals.
High in Energy:
- Nuts and dark chocolate are calorie-dense foods, meaning they pack a lot of energy into a small volume. This makes them ideal for strenuous activities like hiking, where you’re burning a lot of calories and need high-energy foods to keep you going.
Easy to Carry:
- Trail mix is lightweight, doesn’t require refrigeration, and can be easily carried in a small, resealable bag or container. This makes it perfect for taking on hikes where you need food that’s portable and won’t spoil in the outdoors.
Satisfies Cravings:
- The mix of sweet and salty flavours in this trail mix can help satisfy your cravings on the trail, making it a satisfying snack. The salt added to the mix can also help replace some of the sodium lost through sweat during your hike.
Long-Lasting:
- Finally, the trail mix is hardy and long-lasting. It doesn’t easily get crushed or spoilt and can stay good for up to two weeks if stored properly. This makes it a reliable snack to carry on multiple hikes.
Protein Energy Balls
Protein energy balls make a fantastic healthy hiking snack for a variety of reasons:
Protein Rich:
As their name suggests, protein energy balls are packed with protein. This is particularly beneficial for hiking where your muscles are exerting themselves and require protein for recovery and repair. Ingredients like nuts, seeds, and protein powder provide this essential macronutrient in abundance.
Quick Energy Boost:
The carbohydrates present in ingredients such as oats provide quick-release energy that can be beneficial during a strenuous hike. Oats are also rich in dietary fibre which contributes to a sustained energy release, helping to keep your energy levels stable.
Healthy Fats:
Nuts and seeds also contain a substantial amount of healthy fats. These fats are an excellent long-term source of energy, perfect for long hikes where you need sustained energy.
Customisable:
One of the best things about protein energy balls is that they are completely customisable. You can adjust the ingredients based on your dietary needs or preferences, making them suitable for various dietary requirements.
Convenient:
Protein energy balls are small, portable, and don’t require any utensils to eat. You can simply pop them into your mouth whenever you need an energy boost, making them very convenient for hikers.
Durable:
Unlike some snacks, protein energy balls hold up well during transport. They won’t get squished or go bad in your backpack.
Satiating:
The combination of protein, complex carbs, and healthy fats make these energy balls quite satiating, helping to curb hunger during your hike.
In summary, protein energy balls provide balanced nutrition in a convenient, portable format, making them an excellent snack choice for hiking. They’re a tasty way of ensuring you have the fuel you need to enjoy your outdoor adventure.
Fresh Fruit & Nuts
Quick Energy from Fruit:
Fruit is packed with natural sugars, which your body can quickly convert into energy. This is particularly useful during strenuous activities like hiking, when you might need a quick boost to keep you moving. Additionally, fruit is high in fibre, which provides a slow and steady release of energy, preventing sugar spikes and crashes.
Nutrients and Hydration:
Fruits are rich in essential vitamins and minerals, which are important for overall health and can support your body’s functions during physical exertion. Moreover, many fruits have a high water content, providing a source of hydration on the go.
Protein and Healthy Fats from Nuts:
Nuts are a great source of protein, necessary for muscle repair and growth during and after physical activity. They are also rich in healthy fats, which serve as a long-lasting source of energy, ideal for long hikes.
Satiety:
The combination of fruit (carbohydrates and fibre) and nuts (protein and healthy fats) makes this snack satisfying and filling, helping to curb hunger during your hike.
Easy to Carry:
Both fruit and nuts are portable and require no preparation or utensils, making them easy to pack and carry on a hike. Choose robust fruits like apples, oranges or pears that can withstand a bit of bumping around in a backpack.
Versatility:
With so many types of fruit and nuts to choose from, you can switch up this snack for every hike to suit your preferences and avoid boredom.
Cheese & Oat Crackers or Flatbread
Balanced Nutritional Profile:
Cheese is high in protein, which is essential for muscle repair and recovery after physical exertion. It also contains calcium, necessary for bone health. Oatcakes or flatbread provide complex carbohydrates that give you sustained energy throughout your hike.
Satiety:
The combination of protein and fats from the cheese, and the fibre from the oatcakes or flatbread, contribute to feelings of fullness. This can help manage hunger and keep you satisfied during long hikes.
Portability and Durability:
Both cheese and oatcakes or flatbread are portable and durable. Hard or semi-hard cheeses are ideal for hiking as they can withstand warmer temperatures better than soft cheeses. Oatcakes and flatbread are also less likely to get squashed or crumble in your bag, compared to regular bread.
Energy Dense:
Cheese is calorie-dense, providing a significant amount of energy in a small package. This is particularly valuable when you’re participating in activities like hiking that require a lot of energy.
Variety:
There are countless types of cheese and various kinds of oatcakes and flatbreads available. This diversity means you can switch up your snack for each hike, helping to prevent taste fatigue.
Convenience:
Cheese and oatcakes or flatbread require minimal preparation and no cooking. They can be eaten with ease while on the move, making them an extremely convenient choice for hking
Hummus & Veggies
Balanced Nutrition:
Hummus, a delicious dip made primarily from chickpeas, offers a balanced blend of protein, carbohydrates, and healthy fats. These macronutrients provide sustained energy that’s crucial for long hikes. Vegetables, on the other hand, are packed with fibre and a range of essential vitamins and minerals that support overall health.
High in Protein and Fibre:
Chickpeas in hummus are a great source of plant-based protein and fibre. Protein is crucial for muscle repair during physical activities like hiking, while fibre helps maintain a feeling of fullness, keeping hunger at bay during your trek.
Hydration:
Vegetables like cucumber, celery, and bell peppers have high water content. Eating them can help replenish some of the water your body loses during hiking, aiding in hydration.
Convenience:
Vegetable sticks and hummus are easy to pack and eat while on the move. They require no cooking or utensils, which is a big plus for hiking where convenience is key.
Variety:
You can mix up the types of vegetables you bring along, and even try different flavoured hummus, ensuring you don’t get bored of this snack.
Low in Calories:
If you’re mindful of calorie intake, hummus and veggies are a great choice as they are satisfying and nutrient-dense without being overly high in calories.
Dark Chocolate
Energy Dense:
Dark chocolate is high in calories due to its fat and sugar content, which means it provides a quick and compact source of energy. This is ideal during a strenuous hike when you may need an immediate energy boost.
Rich in Antioxidants:
Dark chocolate is loaded with antioxidants, including flavonoids and polyphenols. These compounds help combat oxidative stress in the body, which can be particularly beneficial during intense physical activities like hiking.
Mood Booster:
Dark chocolate contains phenylethylamine, which stimulates the body to release endorphins, our natural ‘feel-good’ hormones. Eating it could potentially give your mood a little lift during those tough parts of the hike.
Contains Essential Minerals:
Dark chocolate is a good source of essential minerals like iron, magnesium, and copper. These minerals play vital roles in the body, such as maintaining red blood cell function, aiding in muscle function, and supporting immune health.
Portable and Durable:
Dark chocolate is easy to carry and doesn’t spoil easily, making it perfect for a hiking snack. Opt for a higher percentage of dark chocolate as it is more resistant to melting compared to milk or white chocolate.
Satiety:
The combination of fats, sugars, and, to some extent, protein in dark chocolate can help you feel full, curbing hunger during your hike.
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