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Hiking Snacks - Coggle Diagram
Hiking Snacks
Before
Tips for mornings
Easily digestible food
Get up early
Pack snacks for the drive
Do eat something right before you start
Goal is to put some fuel into your system and have it most digested and circulating by the time you start hiking
Timing: meal 1-3 hours before
Balance of proteins, carbs, fats
Timing: light, carb rich snack maybe one hour before
Drink 1-2 glasses of water during the hours
before (don't chug)
During
Eat every 30–90 g carbs every hour
If this is hard, try adding some liquid carbs (4-6% carbs, check g/ml, dilute if needed)
Add a bit of fat or protein to extend digestion (crackers with peanut butter)
Wash down with plenty of water (not electrolyte mix) to aid absorption
Sodium: take in at least 300 mg/hour, more if you are sweating a lot. Electrolyte tabs, pickles, real foods (don't drop a salt bomb)
Real foods: Tater tots, pickles, bacon, waffles, pancakes, crepes, empanadas, burritos, quesadillas
Portables cookbooks: Feed Zone, Rocket Fuel
H20 500 ml to 1L an hour
hydration system v. bottles
Disclaimers
Not a doctor or dietitian, informational only
Consult a dietitian if you have a chronic condition that could be impacted by diet, or if you have dietary restrictions
Remember that each human is unique
After
Always eat within 30 minutes to rebuild glycogen stores
Otherwise could end up chronically underfueled if you're working out most days of the week
4:1 ratio of carbs to protein
Doesn't have to be same food
Try to eat at least 1.25 g carbs/kg body weight in the first hour
Pack post-hike snacks and bring them in a cooler (don't wait to drive to the restaurant)
Water: drink enough to replace lost body weight (you can weight yourself before and after)
If not sure, sip frequently until your urine is regular and light yellow
Have some fiber