Whats in Your Hiking Food Lunchbox?
Our own recent 2009 survey of some “snack bars” revealed some interesting facts. Regular snacking tops up your energy levels and such “pocket foods” are ideal for hiking trips. But Choose Carefully!For instance, although high in carbohydrates (carbs), sugar content and energy, ordinary chocolate bars particularly dark chocolate are high in fats – 29% and 39% respectively.My favourite has always been a Mars bar eaten at the beginning of the walk. Mars bars are high in energy, carbs and sugar but only 17% fat and so they make great hiking food. Alpen “Fruit and Nut” bars are light to carry and fairly high in carbs, sugar and energy but low in fat – only 9.9% and in my opinion beat many other bars available on the market. Also low in saturated fat are unsalted peanuts and cashew nuts both of which have a very high energy rating. As a result we generally carry Mars bars and now also Alpen bars and unsalted nuts for grazing on. Other "pocket foods" to consider include fruit malt loaf and bananas as well as some dried fruit. But not carried all at once in view of the additional weight! If you are also camping try this hiking food:- Backpackers Pantry Vegetarian Gourmet Meal Packs - Lightweight - 2-Person, 3-Day Energise Yourself!You need energy to be able to hike up and back down the mountain and therefore sufficient food is needed to continually replenish your energy and carbohydrate reserves throughout the day. We try and snack, at least every two hours, (starting from breakfast), by eating a bar or something similarly high in carbs and low in fat. Keep two in your jacket pocket for quick access. For lunch take sufficient hiking food in the form of healthy sandwiches, (at least two rounds of bread, more on longer day walks), or equivalent rolls or cold cooked pasta. We use wholemeal bread with a variety of fillings including green salads and tomatoes and a slice of cooked meat. Our latest "rocket fuel" sandwiches consist of 2 rounds of wholemeal bread lightly covered with a cholesterol lowering margarine and filled with a slice of cooked roast beef, a generous slice of cheese, slices of tomato and some lettuce or other salad and mayonaise. If you want to avoid commercial bars just make an extra sandwich or two and cut them in to quarters and pop each quarter in to its own plastic bag and keep a couple in your pocket to snack on the go. Try them they're great.
For The Next Day's Walk.It is generally considered that the 2 hours after the end of a day’s walk is the best time to re-energise the muscles by eating something low in fat, but high in carbs and sugars especially if you are walking on consecutive days. Try a banana and a sandwich and/or dried fruit and biscuits for instance.In the evening you need to refuel for tomorrow’s hike and eat a balanced meal containing lots of carbs, for example pasta, plus some lean meat for protein and finish off with some cake – for more carbs and sugar. What a great life we walkers have!
Party Time!Remember to take it easy on the alcohol. It is no fun struggling up a mountain with even a bit of a hangover especially if your companions are feeling super fit that day!Feeling Thirsty on the Mountain?You must avoid dehydration by carrying (and actually drinking) enough water each day.How many times have you carried water up the mountain and carried half of it down again because you forgot to keep drinking? We have occasionally! Particularly in cold weather. A water system for hikers, for example a “Platypus” system
is ideal for making it easy to drink without having to stop walking and taking off your backpack or fumble with a plastic bottle! A shop bought sports energy drink can also be useful on those longer days.
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