Nutrition during a mountain hike
During a mountain hike, a person requires more energy than in normal life. Active movement in the mountains leads to a rapid depletion of energy reserves, so the body needs to quickly receive energy and nutrients to maintain muscle work and strengthen the immune system.
The main nutrients required for a successful mountain hike are proteins, fats, and carbohydrates. Proteins are necessary for muscle growth and recovery, fats serve as a source of energy for prolonged loads, and carbohydrates provide a quick source of energy for the body. In addition, vitamins and minerals are important nutrients necessary for maintaining normal body function.
Food for hiking in the mountains
When hiking in the mountains, it is important to choose foods that are rich in protein, fat, and carbohydrates. It is best to choose natural foods as they contain fewer preservatives and additives. Below are some foods that are particularly suitable for mountain hiking:
Nuts and dried fruits. Nuts are high in fat, and dried fruits are high in carbohydrates. These foods also contain vitamins and minerals that are necessary to maintain good health. They are easily digestible and have a long shelf life.
Meat and fish. Meat and fish are sources of protein, fat, iron, and other important nutrients. However, for mountain hiking, it is best to choose light meats such as chicken or turkey, and fish can be canned or dried. When choosing meat and fish, it is also important to consider how they will be stored and transported to avoid spoiling and contaminating other foods.
Legumes. Lentils, peas, and beans are excellent sources of protein, carbohydrates, and iron. They can be a good addition to hot dishes and soups on a mountain hike.
Vegetables and fruits. Fresh vegetables and fruits contain vitamins, minerals, and antioxidants that are necessary for maintaining the immune system and good health. However, when choosing such products, it is important to consider their weight and volume as they spoil quickly and are heavy to carry. It is better to choose vegetables and fruits that last longer and weigh less, such as carrots, cabbage, apples, and oranges.
Energy bars, gummy candies, and energy drinks. These products contain quickly absorbed carbohydrates that can quickly provide the body with the necessary energy. However, they should not replace the main food products as they contain few other nutrients and can cause stomach overload.
Proper use of food during a mountain hike
During a mountain hike, it is important to use food properly in order to provide the body with necessary nutrients and not overload the stomach. Below are some recommendations for using food during a mountain hike:
- Divide your food into several meals throughout the day. Small meals that include protein, fat, and carbohydrates will help maintain energy and reduce the likelihood of hunger.
- Drink enough water to avoid dehydration. It is recommended to drink at least 2-3 liters of water per day, and more than 3 liters in hot weather.
- Use dry foods that do not spoil quickly and have a small weight. Foods such as dried fruits, nuts, pasta, rice, canned goods, dry soups and broths, dry milk and cheese can be useful on a hike.
- Prepare food in advance if possible to save time and reduce waste.
- Consider the weight of the food to avoid overloading the backpack. It is recommended to choose lightweight foods and reduce waste.
Sample food list for a three-day mountain hike:
- Dry milk and cheese for breakfast and snacks.
- Dry soups and broths for lunch and dinner.
- Canned fish for dinners.
- Dried fruits and nuts for snacks.
- Bread or energy bars for breakfast and snacks.
- Crackers or biscuits for snacks.
- Pasta, rice or porridge for lunch and dinner.
- Spices and salt for seasoning.
- Sweets such as chocolate, candy or jelly for extra energy
Approximate three-day meal plan:
Day 1:
Breakfast: bread, dry milk, cheese.
Snack: nuts, dried fruits.
Lunch: dry soup, pasta with dry meat.
Snack: biscuits, sweets.
Dinner: canned fish, rice.
Day 2:
Breakfast: bread, dry milk, boiled eggs.
Snack: nuts, dried fruits.
Lunch: dry soup, pasta with dry cheese.
Snack: crackers, sweets.
Dinner: dry goulash, rice.
Day 3:
Breakfast: bread, dry milk, canned meat.
Snack: nuts, dried fruits.
Lunch: dry soup, porridge with dry meat.
Snack: biscuits, sweets.
Dinner: dry chicken with vegetables, rice.
Depending on individual needs and the route's characteristics, the set of products and meal plan can vary. However, it is necessary to remember the need to increase the consumption of proteins and carbohydrates, control water balance, and use light, dry, and high-calorie products. With proper meal planning, a mountain hike can be safe and enjoyable for the body.
