PERFORMANCE ENERGY
Nutrition For Hiking
Fueling up with nutritious snacks can help maintain energy and stamina during long days on the trail, so you feel as great at the summit as you do at the trailhead.
Carbohydrates are crucial for sustaining energy during your hike. A few hours before hitting the trail, fuel up with a healthy meal or snack, aiming for about 50 grams of carbohydrates and 8–24 ounces of water to ensure you’re well nourished and hydrated.
Carbohydrates
Sustain Energy
Timing
Approximately 2 Hours Before a Hike
For long, hard days in the mountains, pack foods like energy bars and PB&Js that combine energizing carbohydrates with some satisfying protein and fat. For casual outings, just grab a small snack when hungry.
To stay hydrated, drink 12–24 ounces of water per hour while hiking. If it’s hot outside, try a sports drink for added sodium.
Carbohydrates
Sustain Energy
Timing
30-60g of Carbohydrates / Hour
After a long day on the trail, take advantage of the 30-minute post-exercise recovery window and consume a carbohydrate-and protein-rich snack to supercharge the recovery process for tired legs and sore muscles.
Protein + Carbohydrates
Repair & Restore
Timing
Within 30 minutes