When it comes to hiking, one important thing to consider is nutrition. Hiking is much more than just walking. You are often transversing tough terrain or walking long distances and because of this hiking becomes a full-body workout. You will actively engage your legs, core and back on even the easiest of hikes, so it is vital to take care of your body if hiking is part of your daily life. And whilst training and recovery are important, nutrition is also essential. How you take care of your body before and after your hike will mostly dictate your recovery and how you perform on the day. One more thing to consider while hiking is the snacks you take on your hike. These snacks need to be low-weight and carry essential ingredients for energy, such as carbs, sugar and protein. We are going to be discussing some of the best hiking snacks you can pack to aid in your hike.
Some of the things you need to think about for your day hiking snacks
Is it lightweight? This is more for thru-hikers, but even on a day hike remember you will be carrying it on your back, so think less is more with your snacks
Is it nutrient dense? Will your snacks replenish what you lose throughout your hike? When you expel energy, you’re also losing salts, water, sugar and protein. You need to replace these.
Is it packable? Firstly will it fit in your pack? And secondly, will it last the hike in your backpack without getting ruined?
When looking at buying hiking snacks Australia has some of the best options. Maybe it’s because we spend so much time outside, but it’s a blessing. Below are some of the best healthy hiking snacks to consider on your next hike, all of these hiking foods are easily available at Woolworths, Coles and other major retailers. However, links have been included so you can get the best price for these products.
What are the best hiking snacks?
Apple and Peanut Butter
Name a better combo than sweet and salty! This classic healthy snack can be eaten on the go or during a break. Although this is a bulkier snack than most, it is packed full of sugar to give you a good burst of energy and is very refreshing on hot summers day.
Protein Bars
Protein bars are jam-packed and full of nutrition and most importantly protein. Protein keeps you full and gives you energy which is essential while hiking! Best yet they taste just like a chocolate bar!
Currently, my favourite bars are
- 18g of protein
- 206 calories
Muscle Nation Custard Protein Bar
- 15g of protein
- 211 calories
- 18g of protein
- 180 calories
All of these have a great amount of protein with great texture and taste. They will all fill you up without feeling heavy afterwards.
Trail Mix
No hike is complete without trail mix, right? It’s a classic hiking staple for a reason! Full of healthy fats and protein it is also high in calories and takes up little space. Avoid the premade mixes and make your own unique mix. Use your favourite nuts, seeds, and dried fruit and if you’re a chocolate lover add some m&ms in for good measure.
Energy Gels
For those thinking about weight or space on their hikes, energy gels are a lifesaver! These gels are often seen being used by marathon runners, and ultra-light hikers. Energy gels are the easiest way to maintain your glycogen levels on your hikes.
Energy gels are often full of caffeine and also include slow-release carbs which will help you sustain your energy levels.
Dried Fruit
An easy way to have fruit on the trails is by getting dried fruit. There is a lot less wastage, it’s easy to eat slowly and is a great source of sugar!
Pretzels
These salty bad boys are a great option for chip lovers! Pretzels provide two things that are important on a hike, carbs and salt. They are also a lot more packable than a bag of chips, and generally speaking, they are cheaper too.
For those who don’t love the salt, there are plenty of other flavour options which offer the same benefits
Lollies/Chocolate
Whilst not the healthiest of options, lollies and chocolates offer a quick burst of sugar when you need it! Personally, I love eating red frogs at the summit. It’s like a little pat on the back. If you choose to carry lollies or chocolate it’s best to eat in small amounts throughout the hike to avoid a sugar crash (been there, it’s not fun)
Sandwiches
Sandwiches are so portable it isn’t funny! Choose a wholegrain bread, and your favourite toppings which don’t need to be refrigerated and your set! Full of protein, carbs and a great little energy booster for you on the trails!
Jerky/biltong
Another staple on the trails is jerky, there are so many flavours of jerky available, but one thing you need to make sure is that your jerky is as natural as possible. This way you get as much protein as possible for it! This gives you long-lasting energy and it’s super lightweight!
I highly recommend Jim’s Biltong. Biltong is not processed and covered in spices whereas jerky is highly processed and covered in sugary sauces. This basically means that by getting biltong you will get more of the good stuff and less of the bad, which is important when you’re on the trails.
Hope this gave you some ideas on what to pack for your next little adventure! If you’re looking for some more ideas as a beginner hiker check out our tips for new hikers!
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