Packing Healthy Snacks for Your Hike

Contrary to common practice, a long hike is not a good excuse to eat everything that is bad for us. A bag of chips, sugary candy, and giant chocolate bars have the same bad ingredients and negative impact on us whether we’re hiking or not. And, no, you won’t just burn it all off without impacting your health. Yes, you may get a quick burst of energy, but normally (as expected) you’ll hit a wall, your legs will feel heavy, your mood will slump, and the beautiful trail you’re on will start to feel like a chore instead of a joy. 

As we get older, we learn that what we put into our bodies matters more than ever. It's not just about a quick fix; it's about sustained energy, muscle recovery, and feeling good from the first step to the last. Our bodies are incredible engines, and they deserve the right fuel. The joy of a hike is amplified when you feel strong and steady, and that feeling begins long before you hit the trail. It begins in your kitchen, while you're packing your food.

Here are some principles worth adopting about packing healthy snacks for a hike, principles that will transform your outdoor adventures.

1. The Right Mix: It's Not Just About Calories

When you're hiking, you're burning a lot of calories, but not all calories are created equal.

• Balance is Key: A truly great trail snack has a mix of carbohydrates, protein, and healthy fats. Carbs give you quick energy, protein helps repair muscles, and fats provide long-lasting fuel.
• Avoid the Sugar Crash: While a sugary treat might give you a jolt, it’s often followed by a crash that leaves you more tired than before. Look for snacks with natural sugars and a good amount of fiber to keep your energy stable.
• Stay Hydrated: This is the most important part of any nutrition plan. Dehydration can lead to fatigue, headaches, and muscle cramps. Even if you're not thirsty, sip water regularly and consider using electrolyte mixes to replenish expended minerals.

2. Go-To Snacks for the Trail

Here are a few trail snacks that are simple to pack and provide the perfect combination of nutrients.

• Nuts and Dried Fruit: The classic trail mix is a classic for a reason. Nuts like almonds and walnuts provide healthy fats and protein, while dried fruits like apricots and cranberries give you natural sugars and fiber.
• Jerky or Dried Meat: For a powerful protein punch, jerky is a fantastic choice. It’s lightweight, doesn’t require refrigeration, and helps with muscle recovery.
• Nut Butter Packets: These small, individual-sized packets of almond or peanut butter are a perfect way to add healthy fats and protein to your snacks. They’re easy to squeeze onto crackers or even a piece of fruit.
• Energy Bars: Not all energy bars are created equal. Look for bars made with whole food ingredients, like oats, nuts, and seeds, rather than a long list of processed ingredients.

3. Eat Early, Eat Often

Just as important as what you eat is when you eat.

• Eat Before You’re Hungry: Don't wait until you're feeling a drop in energy. Have a small snack every hour to keep a steady supply of fuel going to your muscles. This is a game-changer for preventing mid-afternoon fatigue.
• Warm Food as a Reward: At the end of a long day, a warm meal is one of the greatest comforts. It not only tastes good, but it also helps your body refuel and repair, preparing you for the next day's adventures.

The act of packing food for a hike is more than just a chore; it's an investment in your well-being. By choosing to fuel your body with wholesome, nutritious snacks, you're ensuring that you have the strength, clarity, and energy to truly enjoy every single step of the journey, for many years to come.

What if you had a dietitian to consult with to make sure your hiking snacks were satisfying and nutritious? Or better, what if a dietitian already put together meals and snack recipes that are designed for backpacking? Look no further than Backcountry Foodie! Save time, money, and get the perfect nutrients you need while on trail.