7 Tips for Fueling Your Next Outdoor Adventure
Be consistent with your nutrition. What you eat on rest/non-adventure days, is just as important as what you eat during an outdoor excursion. Aim to eat meals and snacks like you normally do on the days you aren’t outdoors.
Don’t forget to pack meals. We are always looking for snack ideas when going on an outdoor adventure, but what if we are planning to hike for 5-10 hours? Snacks aren’t always enough. If you skip meals and only rely on snacks during a longer adventure, you may run out of energy sooner than anticipated. Bring simple, easy-to-carry, non-perishable foods like a PB&J sandwich (or 2 or 3), some fruit and nuts, and maybe some carrot sticks. Making your meals as well-balanced as possible (Protein + carb + fat + fiber), will help to hold you over for a longer period of time.
Bring hearty snacks. Even if you are packing meals for your extended outdoor adventure, these may only give you enough energy for a few hours (since you are likely expending more energy while adventuring). Be sure to fuel your body at least every 2-3 hours during an outdoor expedition. If you are someone who snacks on things like crackers, fruit, granola bars and chips, these snacks may only last you for an hour or so. Add in some protein, fat and/or fiber to make these snacks last up to 2-3 hours (see examples below):
Add in some PROTEIN:
- Jerky
- Roasted chickpeas (homemade or store-bought)
- Foil pouch of tuna or chicken
- Protein bar
-Almonds/Peanuts
-Nut butters
Add in some FAT:
- Nuts and seeds (nut or seed butters – also a protein source)
- Coconut shavings
- Chocolate
- Trail mix (with nuts/seeds, chocolate, and coconut shavings)
Add in some FIBER:
- Carrot sticks (or other pre-cut raw veggies)
- Fresh, dried or freeze-dried fruit
- Roasted chickpeas (also a protein source)
- Popcorn
4. Read the ingredients. If you are purchasing protein bars or goos for longer outdoor activities or higher intensity endurance activities, this tip will save you. Many protein bars are full of added sugars and sweeteners (artificial sweeteners and sugar alcohols), which can lead to GI (gastrointestinal) distress. Choose ones that only have one or two added sugars and have minimal ingredients (all of which you should be able to pronounce).
5. Practice makes perfect. The night before or the day of your exciting adventure, is not the time to try out a new breakfast idea or protein bar. Be sure to try foods ahead of time, so that you know your body can digest them well. There’s nothing worse than having gas pains during your entire 3-day backpacking trip or during your long-anticipated half-marathon. It’s also beneficial to understand the foods with which your body thrives. If you know the foods that give you the most energy with the least amount of GI distress, these are the foods to choose for race-day or while going on an all-day adventure.
6. Hydrate before, during and after. Hydration is more than just drinking water. We need a balance of electrolytes as well (specifically sodium and potassium) to fully hydrate our cells. Adding electrolyte tabs or powder to your water (like Nuun tablets or Untapped Mapleaid powder) may be all you need. If you are doing a low intensity activity like hiking, you may be able to get your electrolytes from the meals and snacks you eat along the way. Salty snacks include pretzels, potato chips, and salted nuts. Snacks that contain potassium include potato chips, bananas, oranges, and dried apricots. For more strenuous or longer endurance activities, be sure to hydrate ahead of time. Incorporate some salty foods and drink plenty of fluids during the days leading up to your activity.
7. Pre-prepare for longer adventures. If you know you’ll be going on a multi-day hike or doing an ultra-marathon, these are activities that may take some more in-depth planning. Making a meal plan ahead of time will help ensure that you’ll get enough carbs and protein, so that you don’t end up scrambling the day before your adventure, grabbing foods that you happen to already have in your kitchen.
You may benefit from meeting with a Registered Dietitian to help you come up with a reliable plan.
For more specific SPORTS NUTRITION TIPS check out our blog post Nutrition to Fuel Your Workout. For an individualized plan, feel free to schedule a one-on-one nutrition counseling session with one of our Registered Dietitians. These are covered by most insurance plans and can help you reach your own personalized goals.
