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.
All Activities
Before
Carbohydrates are crucial for sustaining energy during your hike. For hikes lasting over an hour, grab some good food before hitting the trail, aiming for about 50 grams of carbohydrates and 8–24 ounces of water to ensure you’re well fueled and hydrated. For shorter hikes, grab something smaller.
Carbohydrates
Sustain Energy
Timing
Approximately 2 Hours Before a Hike
During
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, grab something smaller 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
After a long day on the trail, take advantage of the 30-minute post-exercise recovery window and consume carbohydrate- and protein-rich foods to supercharge the recovery process for tired legs and sore muscles.
Protein + Carbohydrates
Repair & Restore
Timing
Within 30 minutes