Nutrition in the Backcountry

Backpackers can burn between 400-600 calories per hour! That being said, you can imagine how essential good nutrition is in the backcountry. Good nutrition is going to be the fuel that keeps your body's tank running on full. Without good fuel, your body will not function as well as it should, leaving you exhausted and unable to enjoy the natural beauty all around you. 

Important Nutrients

Carbohydrates

• Simple carbs can help give you a short-term burst of fuel. These are especially helpful when you need a quick burst of energy for the next switchback. Great, healthy sources of simple carbohydrates include dried fruit and dark chocolate.
• Complex carbs that are full of fiber help to give you a longer-lasting fuel source. These are important in order to fuel your long hikes and rebuild your glycogen stores at the end of a long day. Good complex carb sources include quinoa, brown rice, oats, whole grain pasta and granola.

Protein

• Protein is important for metabolism. The amino acids in protein are broken down to help regulate metabolism and provide your body with energy.
• Your muscles take a beating after a long day of hiking. Protein is important for muscle repair and rebuiling. 
• Good vegetarian protein sources include lentils, beans, dried hummus, nuts, nut butter and cheese.

Fats

• Fats provide the highest energy concentration per calorie of all nutrients. In addition, fat is our body's largest reserve of energy. It is an essential fuel source for long, strenuous activities-- perfect for multi-day backpacking trips.
• Nuts and nut butters are perfect sources of healthy fats (and protein!). And, the great thing about these sources is that they can be eaten at every meal. Try adding walnuts in oatmeal, cashews and peanuts in trail mix, peanut butter on tortillas for lunch, or a peanut sauce over rice at dinner. Yum!

 

Snacking

To me, the most important thing to keep in mind is how important snacking is during your long, strenuous trips. Snacking helps provide your body with constant energy and keeps it running efficiently during exercise. Snacking throughout the day will help to maximize your body's performance and get you to the summit faster. 

When to Snack

1. Need a quick burst to get up that climb grade ahead? Load up on simple sugars before you reach that steep incline. The glucose will help give your body a quick burst of energy, propelling you towards the top at a quicker pace. Dark chocolate or dried fruit will do the trick.
2. Need long lasting fuel to help finish your 20 mile planned route? Complex, high fiber carbs and protein are your go-to nutrients here. The complex carbohydrates will give you a slow-releasing, all-day energy while the fiber and protein will help with satiety. These are best eaten in the morning before a long day of climbs. Try quinoa, oatmeal, granola, or whole grain tortilla with a protein source, such as nuts or peanut butter. 
3. Need to power up for the next day's hike? Aim for complex carbs and protein, which will help rebuild your body's glycogen stores and muscles. Incorporate brown rice or quinoa with dried beans or lentils at dinner.
4. Need to soothe those aching muscles? Snack on foods high in potassium and protein. The protein will help to repair your sore muscles and the potassium can help minimize soreness. Foods high in potassium include dried apricots, dried currants, dried dates, prunes, and raisins. Mix with nuts to make a perfect muscle-recovery trail mix.