Excited about planning your next backcountry adventure, but feeling stuck when it comes to planning the meals? Training shouldn't just include getting physically prepared, but also testing what snacks work and what don't while hiking. The last thing anyone wants? Having to eat the food you bring, and your gut rumbling or cramping the whole trip. Often overlooked, it's just as important to see what foods are digested well before you hike. We've all been in a state of "bathroom emergency" before, and speaking from experience, it's not fun.
So - in this post, we'll explore the following: why it's important to test your trail snacks, how to choose the right ones, and tips for ensuring your body is fueled and ready for adventure. Key goal here? Avoid having to panic grab the trowel or wag bag.
The Importance of Snack Testing
Testing your snacks before heading out can make a significant difference in your overall trekking experience. Here are some reasons why:
- Digestion Issues: Certain foods may not sit well with your stomach during strenuous activities. Knowing how your body reacts can help in selecting the right snacks. Things to consider:
- Fiber content
- Protein content
- Fat content
- Energy Levels: Your snacks should provide sustained energy. Trying them out will help you find options that keep you energized.
- Choose complex carbs for longer efforts and simple carbs for quick bursts
- Complex carbs include whole grains, beans, lentils, chickpeas, fruits/fruit leathers, nuts and seeds, starchy veggies like potatoes or peas
- Simple carbs include things like honey, sports gummies/gels, candy, maple syrup, processed foods, white rice.
- Variety and Preference: Everyone has different taste preferences. Testing allows you to find what you enjoy so you actually want to eat it on the trail. Better yet, bring multiple flavors on treks so you keep variety in the day to day routine. Spices are your friend - flavorful, lightweight, and shelf stable.
What to Consider When Choosing Trail Snacks
When selecting snacks for your trek, consider the following factors:
- Nutrition: Look for snacks high in carbohydrates, proteins, and healthy fats to fuel your body. Play around with the amount of macros in snacks to see what you tolerate while you're hiking compared to what would be best at camp kitchen when you're resting.
- Portability: Choose snacks that are lightweight and easy to carry, like energy bars or mixes. Or, sacrifice weight for nutrition you know you'll eat and enjoy (aka fun jars of peanut butter or homemade "no-bake" energy balls)
- Shelf Life: Ensure your snacks can withstand outdoor conditions without spoiling quickly.
How to Test Your Snacks
Follow these steps to effectively test your snacks before your trip:
- Take Short Hikes: Bring your snacks on short hikes to see how they affect your energy and digestion. Shoot for 2-4 hour hikes when testing new foods so that IF you do have digestion issues, the end of trail isn't too far away.
- Stay Hydrated: Drinking plenty of water helps ensure your body is functioning at it's best - important for athletic ability as well as digestion.
- Keep a Journal: Note how each snack makes you feel during and after your hike. Keep a notes app in your phone to reflect on how you feel after, or have a standing "grocery list" for hikes, and cross off options that don't work well.
What to Do If You Experience Issues
If you encounter any problems while testing snacks, here’s what to do:
- Review Macros: is the food high in fat or fiber? Are there enough carbs?
- Try Alternatives: Experiment with different snacks, focusing on variations that are easier to digest or provide more energy. Start by lowering fiber/fat content to see if tolerance improves.
- Consult a Professional: If food allergies or sensitivities persist, consider working with me for nutrition counseling to hone in on an individualized plan.
Conclusion
Preparing for a trek goes beyond packing your gear; it's crucial to ensure your body is ready to handle the physical demands of hiking. Testing out snacks is a wicked important piece of the puzzle, without which the food you bring on adventures can make or break your trip. Be proactive and thoughtful about your food choices so you can enjoy your journey more, keeping the "type 2 fun" actually fun. If you need help in curating nutritious snack options for the trails, don’t hesitate to contact me directly.