When we want to get outside but don’t have the time to commit to an overnight backpacking trip, day hiking is a terrific option. We may be deep in the forest, far from society, surrounded by nature—and still be home to sleep in our own bed—in just a few hours. It’s like having the best of both worlds!
Even if we’re only going for a day hike, it’s still a good idea to be prepared.
What Constitutes a Good Hiking Snack?
The finest hiking snacks include the following characteristics:
Relatively lightweight: Snacks don’t have to be ultra-lightweight for day hiking (as they would be for a multi-day backpacking trip), but we’ll be carrying them the entire time, so a full-sized watermelon might not be the greatest option.
Nutrition: We’ll need to replace those calories we’re burning to maintain our blood sugar levels stable. Look for snacks that have a decent combination of carbohydrates for fast energy and fats and proteins.
Stability: If we wish, we can bring an insulated tote or backpack, but it’s better if our day hiking snacks don’t need to be refrigerated.
Portable and packable: We’ll definitely keep our snacks in a backpack because they’re portable and packable. We want food that won’t take up too much room and won’t get smashed to smithereens throughout our hike.
Minimal packaging: The less packing there is, the better. The less trash we bring out on the route, the less rubbish we’ll have to carry out.
How Much Protein Do Hikers Need?
For women, the RDA (Recommended Dietary Allowance) for protein is 46 grams per day, and for males, it is 56 grams per day. That is, however, for a sedentary individual. Hikers burn more energy and abuse their bodies than normal individuals, necessitating a higher protein intake. Hikers and endurance athletes, for example, should ingest 0.5 to 0.8 grams of protein per pound of body weight each day.
Snacks for Hiking
Here are some items that will make our snack breaks almost as delightful as the route if we’re seeking some fantastic snack ideas to bring along on a hike.
Dried Fruit & Nuts:
Every trek we’ve taken in the last few years has included dried fruits and/or nuts. Dried fruits provide a fast burst of energy, while nuts provide long-lasting protein and fat.
Peanut Butter and Bananas:
Peanut butter, our old friend, is packed with stimulating nutrients including proteins, calories, and the right kind of fat. These components provide natural energy while also keeping us satiated. Combine this with potassium-rich bananas, which give a pleasant contrast while also helping to prevent muscle cramps after a day of climbing.
Tuna:
Tuna in a can is a fantastic non-perishable source of protein. It’ll make a filling, tasty snack break when combined with those salty and cheesy crackers from our childhood.
Nuts and Seeds:
If we need a lot of protein, nuts are another fantastic alternative. Nuts and seeds are easy to transport and come in a variety of flavors.
Protein Bars:
Hiking with protein bars is one of our favorite things to do. On longer walks and backpacking vacations, it comes in handy. Protein bars are well-known for being an excellent snack for hiking, backpacking, camping, and climbing. Regrettably, not every bar is created equal! In truth, some of the most popular bars aren’t particularly nutritious, as they’re loaded with sugar and chemicals.
Trail Mix:
The Godfather of hiking snacks is Trail Mix. Nuts, dried fruit, and chocolate have been combined since at least 1910. The combination contains the ideal amount of calories, fat, carbs, and protein to keep us fueled while hiking. Furthermore, a good trail mix is just as addictive–if not more so–than a bag of potato chips!
Day Hikers’ Protein Sources:
It’s so easy to pack dried fish and dried pork (jerky) for lunch. When it comes to protein-rich plant-based components like black bean puree, hummus (chickpea or garbanzo paste) with a layer of pesto (groundnuts) on top, and nut & seed butter are worth mentioning.
Hikers with Heavy Loads need Protein Supplements:
Toss raw nuts into our oatmeal for breakfast, or munch on them while driving. Try a high-protein smoothie made with our favorite protein powder or yogurt.
Eat a few hard-boiled eggs that have already been peeled. We’re doing ourselves a favor by eating 6 grams of protein in each egg. Are they too bland on their own? Spread some salsa on top!
Pre-made bacon can also be a good friend before a hike if the bacon fat is kept to a minimum (to avoid a gut ache). For this reason, turkey bacon is a suitable option.
Protein-rich foods for Hikers over 50 years old:
- Butters made from nuts (peanut being highest in protein)
- Beans that don’t need to be soaked for a long time (lentils, for example)
- Water, not oil, should be used to pack fish or meat.
A Word of Advice for Vegetarians:
Protein is essential for endurance athletes, especially during recovery times. For vegetarians, this is a problem because most plant-based proteins are incomplete, meaning they lack all of the amino acids required by the body.
Vegetarians, on the other hand, can make a complete protein by mixing legumes or nuts with grains:
- Beans and rice
- Peanut butter
- Hummus and pita bread
All of the snacks listed above are excellent choices. Looking for portable, healthful, and well-balanced snacks that are easy to grab and go-to is the key to selecting the perfect hiking snack. Protein, carbs, and fats in the right proportions will help us gain and maintain energy on those long excursions.
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