My Trail Nutrition Isn’t Bad… Or Is It? 3 Signs It Might Be Off for Hiking
Hiking is something we do, and for many of us, we’ve been doing it a long time. We know how to pack food and eat on the trail… right? But having your systems dialed in isn’t always the same thing as maintaining your nutrition.
Here are three big signs that your trail nutrition might be off, and what you can do about it.
Excessive and Sudden Weight Loss
Why It’s a Problem: Sudden and significant weight loss during hiking can be a sign that your body is not getting enough fuel. This can lead to muscle loss, decreased strength, and overall fatigue, impacting your hiking performance and health. Many hikers don’t realise how much they actually need to eat on trail. If you are hiking all day, every day, for days or weeks at a time, your energy needs are double to triple that of what you normally need.
What You Can Do: Ensure you’re consuming enough calories to match your activity level. Focus on nutrient-dense foods that provide the right mix of carbohydrates, proteins, and fats. Eating enough food, even when you’re not feeling hungry, can help maintain your energy levels throughout the hike and avoid significant loss of body weight.
Hitting the Wall
Why It’s a Problem: “Hitting the wall,” or experiencing sudden fatigue and loss of energy, can stop you in your tracks. This is often due to depleted glycogen stores, which are your body’s primary source of fuel during prolonged exercise. Inadequate intake of carbohydrates can cause decreased energy levels, especially when hiking at higher intensity.
What You Can Do: Incorporate more complex carbohydrates into your diet both before and during your hike. Foods like whole grains, fruits, and vegetables provide sustained energy. Carrying carbohydrate-rich snacks, such as bars, dried fruit, trail mix, crackers or pretzels can help you refuel on the go.
Increased Injury and Delayed Recovery
Why It’s a Problem: Not meeting the increased nutrition needs that come with hiking can weaken your immune system, reduce muscle strength, and slow recovery times, making you more susceptible to injuries. Dehydration and electrolyte imbalances can also contribute to muscle cramps and strains.
What You Can Do: Ensure your nutrition plan includes sufficient carbohydrates to replenish depleted glycogen stores, protein for muscle repair, and vitamins and minerals to support overall health. Hydration is also key—drink water regularly and consider electrolyte drinks to maintain proper fluid balance. Incorporate rest and recovery days into your hiking schedule to allow your body to heal.
A nutrition plan that focuses on your individual needs for you and your hike is essential – as is one for your training and recovery.
For a deeper dive into this topic and more, visit The Ultimate Guide to Nutrition for Hiking.
You can also Adventure Nutritionist’s Trail Fuel Bundles, downloadable nutrition tools and resources to support your trail adventure – delivered directly to your inbox at no-charge.
Bibbulmun Track Foundations members receive a 10% discount across all Aventure Nutritionist services.
To learn more about how working with a nutritionist might help to fuel your next hiking adventure, book a phone call today.
Contact details:
Kristine Peter,
Adventure Nutritionist
kris@kristinepeter.com
+61 425 697 482
