WHICH FOODS TO EAT DURING TREKKING OR BIKING EXCURSION.

                                              

WHICH FOODS TO EAT DURING TREKKING OR BIKING EXCURSION.

Choosing the right food to bring on a trek can help you feel great to tackle any trail,  whether you are for a short trek or planning for a long trekking or biking excursion. The best foods to eat while trekking will serve as fuel that gets you started, keep you going and help you recover after a strenuous hiking or biking trip.

While planning food for long treks, look for light weight, filling and nutritious snacks and meals to power you through even the most challenging treks. Go for foods those help you feel full without weighing you down. Fatty or sugary foods can make you crash or make you feel lethargic, instead choose foods with complex carbohydrates and proteins for energy that lasts all day long. When you begin your day with a healthy and protein-packed meal, you will be able to power through a long day trek by enjoying small healthy snacks every few hours.

Planning food for day trek :

Should focus on lasting energy. The best foods for hiking will be nutrient-dense and provide lasting energy, rather than sugars that only offer a quick boost of energy, choose proteins, complex carbohydrates and healthy fats that are digested more slowly and release a steady supply of energy.

Select something fresh. During a trek, you are not limited to non-perishable foods as you may be on a multi-day treks. Bring along fresh fruits or vegetables as well as cheese for a fast and refreshing trail snack or enjoy your favourite sandwich for lunch.

Stay hydrated. Drink water before your hike and pack enough water to last the entire day. Remember to drink water even if you do not feel thirsty, especially on hotter days. Staying hydrated will also keep you energised and feeling great.

Bring little extra. Determine how much food and water to pack based on how long and how strenuous the trek is and then pack a little bit extra. You will be exerting energy all day, so be prepared with enough water and snacks to keep your body fueled.

Planning food for a multi-day trek :

When you plan a multi-day trekking trip, choosing compact and lightweight trekking foods is even more critical. When you are covering miles of trails each day, every bit of additional weight in your backpack makes a difference. You will want to choose foods that is also vital for powering through long or challenging trekking trips. The best food for long treks will be lightweight, small, easy-to-eat and healthy.

Choose lightweight foods. Light and compact foods, such as dehydrated or freez-dried meals or other dry foods and snacks. Repackage bulky products into plastic baggies to further save space in your backpack.

Pack the right amount. This should be based on how many calories  you will burn each day (estimated) by considering your body weight, the weight of your backpack, how challenging the trek will be and how long you plan to trek each day. If you want to maintain your weight while trekking, pack enough food to make up all the calories you burn each day. However, you should always pack a little bit extra in case you get behind schedule and are on the trail longer than expected. If you are trekking in cold weather, your body will also need more calories to stay warm.

Focus on good nutrition. Choose high-protein foods and complex carbohydrates to energise you during your backpacking trip. You will burn a lot of calories each day, so pack foods with high amounts of calories, protein, fibre, carbohydrates and electrolytes to replenish your body. Foods that offer stable energy will also keep you feeling full without weighing you down or leading to a crash.

Go for nutrient-dense foods. Pick foods that provide a lot of calories and nutrients while taking up the least amount amount of space. The best foods for backpacking will have a high calorie-to-ounce ratio. 

Plan easy-to-prepare meals. After a long day on the trail, you will be grateful for a warm meal that is easy to prepare. Plan meals that can be made in one pot or do not require utensils at all, like dehydrated meals, rice or instant noodles. These fast and filling meals also require minimal clean-up so you can get the rest you need to tackle the next day on the trail.

Minimise cooking tools and utensils. Plan meals that require minimal cooking tools and utensils, to keep your backpack as light as possible. A simple pot can be used to boil water for dehydrated meals, make rice pr pasta and even make tea/coffee for a morning energy boost.

Pack foods you enjoy. With so many options of lightweight trail foods and dehydrated meals, you can always find backpacking foods you enjoy. At the end of a long day of trekking, you will be grateful for the comfort of a delicious meal.

Suggestive trekking foods for multi-day trips :

Fresh foods - 

Because you will be eating non-perishable foods for the rest of your trekking trip, you may want to pack some perishable foods to enjoy on the first day of your trek. Fresh fruits and vegetables can be a refreshing start to your trekking adventure.

Cheese - 

Packed with protein and calories, cheese can add a richness to almost any meal. It's available in numerous varieties and keeps well for many days if managed wisely.

Dry foods -

 Dry foods like rice, instant noodles and soup mixes are some of the best little space in your  backpack. These easy-to-make foods can also become creative meals when combined with dried vegetables, beans or spices. 

Food packs -

 Instead of bulky and heavy canned food, look for your favourite canned foods in lighter packages. Pack of tuna or salmon can provide healthy protein and are ready-to-eat. You will also be able to leave your can opener at home.

Dehydrated or freeze-dried foods - 

Although somewhat more expensive than other options, dehydrated or freeze-dried meals offer excellent convenience. Simply heat water and then enjoy a filling and calorie-dense meal.

Spices - 

Some backpacking meals can be a bit bland, but adding spices can make them much more enjoyable. Bring your favourite spices to cook with at home, such as salt, pepper, garlic power, basil, cayenne pepper or cinnamon, and add them to your trekking meals. Pack your spices in plastic baggies to save space, but do not forget to label them.

Olive oil -

Dense in calories and fat, olive oil is an excellent source of energy. Try drizzling olive oil on tuna or crackers or mixing it in pasta or rice dishes for added flavor and moisture. If packing light for a backpacking trip, bring a small bottle of olive oil in a plastic baggie so it does not spill.

Water filter or purification tablets - 

When planning a multi-day trek , you will not have enough room in your backpack to bring bottled water for the whole trip, so remember to bring some water filteration method instead. A small portable water filter or water purification tablets are both great options.

Powdered beverage mixes - 

Adding powdered drink mixes to your water can provide extra electrolytes to keep you feeling refreshed and energised. You can also use protein powder as a simple way to consume protein during a trekking trip.

Healthy, Nutritious Bars - 

Having a couple nut or seed based bars for quick and easy sustenance while trekking between camps is an excellent way to keep your energy up on big hikes. One of our favourites is a bar created for adventure activities, like "Huppy Bar"

RECOMMENDED FOODS BEFORE YOUR TREKKING TRIP :

Before you head out on your trekking trip, start your day with a filling and healthy meal. 

Whether you are going on a short day hike or heading out for a long trek , fueling up with carbohydrates and proteins  will help you tackle any mountain . Here are a few of the best trekking foods to eat before you hit the trail :  

 

1. Oatmeal - 

This is high in fibre and full of healthy carbohydrates, making it an excellent choice for lasting energy. If you want to up your game with extra protein, consider adding protein powder or mixing peanut butter into your oatmeal. Sprinkle nuts, seeds or dried fruits on top of your oatmeal and top it up with honey for a delicious and filling breakfast.

2. Eggs - 

Packed with protein and easy to prepare, eggs are another great option for a pre-hike breakfast. A single large egg has about 77 calories and 6 grams of protein, making it extremely nutrient-dense. Eggs are also rich in vitamin B and amino acids. that aid in energy production. The amino acid leucine, which is found in a high concentration in eggs, also supports muscle recovery and can be beneficial for endurance training, which are must for a regular trekker. When preparing for a long trek, incorporating eggs in your diet may help build your endurance and boost your strength. 

3. Fruits - 

Fruits are high in carbohydrates and full of delicious natural sugars make a great snack during a trek. Instead of reaching for a candy bar, choose a crisp apple that offers a slow release of energy with about 25 grams of carbohydrates and 4 grams of fiber. Bananas are another perfect food to eat before a trek as they provide healthy carbohydrates and are rich in potassium and vitamin B6. Bananas may even be as effective as a carbohydrate drink for delivering energy during endurance workouts. For a well-balanced meal before a trek, add fruit to your morning oatmeal or mix it into a bowl of  Yogurt. Yogurt is an excellent source of protein to pair with carbohydrate-rich fruit. Avoid canned fruit juice, as they often contain a lot of processed sugars, so choose fresh fruits whenever possible.

When you are on a multi-day trekking trip, consider starting your day with a serving of dried fruit. 

4. Vegetables - 

Like fruits many vegetables also contain healthy complex carbs. Sweet potatoes are a carbohydrate and fiber rich vegetable that also contains 50% of your daily recommended dose of manganese per serving. Manganese is mineral that aids in metabolism and helps your body break down carbohydrates. Other great veggies to enjoy before a trek include carrots, dark leafy greens and beets, these are easily available at any of the mountain villages that you cross during your trek. Carrots are a perfect choice for a longer backpacking trip as they can last longer without being refrigerated.

5. Nut Butters -

 Nut butters are an excellent source of protein and fiber  for healthy energy and muscle strength. Nut butters are available in many different varieties including almond, cashew, pecan and classic peanut butters, so you can find your favourite flavour. Nut butters can be spread on whole grain toast or mixed into your morning oatmeal for a perfect combination of carbs , fats and proteins. You can opt to munch on plain nuts and seeds instead.

6. Lean Meats - 

Lean meats, such as poultry or fish, provide a protein punch without excess fat. Protein is an important macro-nutrient for boosting your metabolism and helping build and repair your muscles which take a tole during a long hard day's trek. But it is advisable to avoid such non-veg items during a trek, unless you get them absolutely fresh.

7. Pasta - 

Before embarking on a long hike, a bowl of whole grain pasta can be a great way to stock up on carbs. Mix in your fresh lean meats & vegetables for a balanced and protein-packed meal. While pasta provides excellent energy, too many carbs may end up weighing you down instead.

At the end of a day's trek , you will most likely return to your campsite or head back home, but during a backpacking trip, you will end each day on the trail. For multi-day trekking trips, plan healthy and filling meals for dinner to replenish your body and help rebuild your muscles. While you will still be limited to foods you can bring in your backpack, dinner is when you can enjoy a warm meal cooked over the fire.

               

                                                      

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