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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.

Before

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

During

For long, hard days in the mountains, pack foods like energy bars and PB&Js that combine energizing carbohydrates with 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 +
FAT + PROTEIN

Maintain Steady Energy

TIMING

30–60 g of Carbohydrates/Hour

After

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

After
Product Recommendations

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“CLIF PRODUCTS ARE KEY TO MY SURVIVAL. HAVING WORKED CLOSELY WITH THE NUTRITION TEAM AT CLIF, I KNOW THAT THE INGREDIENTS ARE THOUGHTFULLY SOURCED AND ARE GOOD TO PUT IN MY BODY.”

— Caroline Gleich, professional mountaineer and Clif athlete

Check out our Active Nutrition Guide, a science-backed tool designed to help professionals customize nutrition recommendations for active people based on exercise intensity and duration.

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