What to eat on a trek?

We burn many calories while hiking and without proper food it would be impossible. We get all the energy from food, which gives us a power. Do you know what to eat on a trek ? Then read this article.

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Planning is a key 

Before you go, think about the length of your hike, because this can make such a difference. If you are going only for a shorter duration, it is advised to take food that will work precisely as an energy source.

Several days hikes require food that not only replenish energy levels, but also help to keep your weight. With several days hikes, the recommendation is at least 4 000 - 5 000 kcal/ day.

Weight loss may be accompanied with some troubles. You might feel tired, every step will be difficult and that is something we certainly do not want, especially on a trek. Recovery can take up to several weeks. And the main culprit can be poor and incorrect eating, about which we are going to talk in following article.

Balanced diet 

Balanced diet is a key not only on trails, but also in normal every-day life. What is the example of balanced diet ? 

If you are thinking of balanced diet on your trek, then the ratio should look like this: 

• 60 % carbohydrates 

• 25 % fat 

• 15 % proteins 

Even know it may be difficult to follow such a diet, despite its volume the food will be highly nutritional.

Fats 

Fats act and are stored as a reserve source of energy in our bodies and we burn them as a last thing. Fats are irreplaceable in thermoregulation and our ancient ancestors would die without them. The fats are saturated and unsaturated and main sources are different oils, butter, nuts, eggs, avocado, meat, salmon and other oily fish, seeds, etc. 

Proteins 

Proteins are the base units of all cells in our bodies. If we don´t have enough fat and carbohydrates reserves, our body start to use proteins as a source of energy. This means we loose our muscles so enough of protein is really important and base for our bodies. Some of the protein sources include meat, dairy, eggs, fish, legumes, etc. 

Carbohydrates 

Carbohydrates are mainly sugars and starches. We could not do it without them and they are absolutely indispensable for us. They can be found in many food sources such as meat, potatoes, oatflakes, bread, pastries and sweets such as chocolate, etc. 

Vitamins 

It is important to have enough vitamins too. It would be more difficult without them. They are important not only for our immune system but also for the proper function of our muscles. If you want to prevent and even avoid muscle cramps then magnesium, , zinc, calcium and pottasium will be really necessary.

Fiber 

If there is something we tend to forget about, then it is fiber, which is highly important for our gut health that helps with our immune system.

One day trek 

If your trip does not take more then a day, you do not need to worry that much. For example if you skip one meal during the day, you can eat more for dinner and replenish lost energy. 

Multi-day hikes  

Here comes bit more troubles. Remember, that there is no ideal food. Everyone is different and likes something else.

Keep in mind, that you carry everything with you including food so think ahead what to take. For example instant noodles are not really nutritious, so it is better to pack dried fruit, oatmeal, etc.

You won´t make a mistake by bringing dried meals. They have several advantages - they are lightweight, easy to store and nutritious.

If you like dried meat a.k.a jerky, that is another plus. Its advantage is, that you can eat it anytime, even when you are walking and keep your energy levels high. 

Breakfast 

The breakfast might be underrated, but for some it is usually the most important meal. With proper breakfast you will walk much better. 

The most convenient breakfast on treks is probably oatmeal. There are of course another options such as bread with cheese/salami, with chocolate or another spread, perhaps canned fish. 

Lunch

Lunch is for some the main meal of the day, but we might not have enought time for it, especially when hiking, moreover, it can have negative effects on our energy so it advised to not completely skip it, but rather have something lighter. We recommend dried fruit and meat, protein bars, nuts and similar. 

Dinner 

During dinner we can replenish energy we lost during the entire day and that is why we don´t have to be that careful. If possible, eat quality, nutritious food, especially when you skipped lunch. You can prepare/cook proper dinner yourself or you can use freeze dried and dehydrated ready to eat meals. 

When preparing dinner yourself, you can use for example canned meat, smoked meats, legumes, rice, pasta, and fruits and vegetables. The good source of energy provides instant mashed potatoes.

Especially on longer hikes, the food is highly important. The menu is up to you, but it should be diverse and nutritious. It is advised to have more than one meal if you can and to have different food sources.