Who plans a hiking or mountain tour, for which in addition to the right equipment the food is crucial as well. Because for long trails or climbing trails our body needs enough energy. The right nutrition can support the body here in order to remain efficient.
A proper diet begins even before the big tour. Already the evening before it makes sense to take a carbohydrate-rich meal to replenish the energy storage. These are particularly suitable cereal products to fuel your body with just like pasta or wholegrain bread in combination with organic food such as fresh vegetables and fruits.
Even before tours that start very early in the morning, you should definitely have breakfast. Muesli or wholemeal bread with fresh vegetables such as tomatoes or fruit allow a vitamin- and fiber-rich breakfast, without burdening the body with the fat burning.
Since the energy requirement increases during the day with high physical exertion, one should pay attention to an adequate supply of food. The body gains energy mainly from carbohydrates and fats. Using fat as an energy source, however, is comparatively expensive for the body and the energy is not so quickly available on top of that. So hearty, high-fat diet should be avoided. Carbohydrates, on the other hand, provide energy quickly. One distinguishes between simple and complex carbohydrates. Simple carbohydrates such as dextrose are fast energy sources, but they are also broken down quickly. Complex carbohydrates, which are found in whole grains, are broken down more slowly, providing the body with energy for longer.
Ideally, the body should be supported over the entire period of the tour with easily digestible carbohydrate-rich foods. Many smaller snacks are the least stressful for the body. Fruits and vegetables, especially bananas, are good for quickly supplying the body with energy, vitamins and minerals and with their bio-degradable packaging they are the ideal food for trekkers.
Sport bars are also a great way to provide the body with long-lasting energy. Sport bars contain between 200 and 400 calories, which equates to a small meal. The contents of the bars should pay attention to a carbohydrate-rich composition and a good balance between proteins and fats. The German Society for Nutrition (DGE) recommends an average nutrient distribution of 15% protein, 30% fat and 55% carbohydrates for the whole day. Sport bars with whole grains or fruits are best suited here. The individually wrapped bars can be easily carried in a backpack without taking up much space.
In addition to food, a sufficient supply of fluid is important. Sweating causes the body to lose fluid and electrolytes. Regular drinking of water, isotonic drinks such as apple juice or unsweetened tea is therefore advisable. Since alcohol makes you tired and deprives the body of energy and water, you should refrain from drinking beer during the break.
With the right equipment and the right provisions, there is nothing standing in the way of enjoying nature even on long hiking or mountain tours!
What are your favorit foods when you go on a hiking or trekking tour? Feel free to share your tips in the comment box below – thank you.