Written by: Alyssa Leib, Peak to Peak Nutrition
As a hiking mom, whether managing breastfeeding or trying to get a picky toddler to eat their veggies - no doubt you’ve thought about nutrition. But one crucial area of nutrition that may take a backburner involves fueling your hikes.
Why is this something you should care about? The reality is, proper nutrition can impact:
- Whether or not you reach a summit
- How you feel during the last three miles before you get back to the trailhead
- Your energy levels after your hike for shuttling kids to soccer games, preparing for the week ahead, or vacuuming the living room
Although it does take some planning, fueling your hikes doesn’t have to be complicated! Read on for nutrition strategies and kid-friendly fuel ideas to feel your best on your next hike.
Before: Fuel Up for Energy
Great energy on a hike starts before you set foot on trail. No matter how long your hike is, you want to start the day fueled up, ideally with something that will stick with you for a while (the only thing worse than being hangry on trail is dealing with a hangry kid on trail!).
The best way to do this is by eating a balanced meal high in carbs, moderate in protein, and including some fat and fiber as tolerated. Carbs provide energy for your brain and muscles while protein sticks with you longer, providing satiety. The balanced meal approach is a great one if you’re getting a later start or if you have a long drive to the trailhead, giving you time to digest.
Kid-friendly fuel ideas: breakfast burrito; eggs/toast/fruit; yogurt parfait with fruit and granola; toast with banana and nut butter
An alpine start doesn’t mean you get to skip the pre-hike fuel! If you have less than an hour to digest, choose simple carbs with limited protein, fat, and fiber. This way, you’ll still get the carbs for energy but won’t risk any potential GI upset from undigested food sloshing around in your gut once you hit the trail.
Kid-friendly fuel ideas: oatmeal with allllll the fixin’s; granola bar with an applesauce pouch; bagel with jam.
Don’t forget to hydrate! Everyone’s hydration needs are different but pairing your pre-hike meal with a glass of water with electrolytes is a great starting point. This is especially true for any pregnant or breastfeeding mamas out there who have higher fluid needs to begin with.
During: Fuel for the Trail
Once you hit the trails is where the fun begins! For optimal energy, aim to eat at least once per hour (ideally twice). It’s fine to eat on the move, but if you’ll be accompanied by little ones, you may want to schedule a snack time.
When planning your on-trail nutrition, consider three factors:
- Carbohydrates: Carbs are king, especially if you’re pushing the pace a little. The bulk of your trail snacks should come from carbs. Aim for about 30-90 grams of carbs per hour.
- Protein: For longer hikes (about 3 hours or more), be sure to include some protein. This will keep you satiated and prevent your body from breaking down your muscles for energy. About 5-10 grams of protein hourly should be enough to see these benefits without feeling sluggish or experiencing GI upset.
- Fluids: Hydration needs are highly individual, but most women need between 300-800 mL per hour. Bring a water filter on longer hikes to reduce pack weight. You may also want to include electrolytes on longer hikes to replace sodium lost in sweat.
Kid-friendly fuel ideas: home-made granola bars or trail mix; dried fruit; gummy worms; nut butter sandwiches or tortilla wraps; oranges
A note on trail mix: Store-bought trail mix is usually mostly peanuts - making it pretty low in carbs and pretty high in fat. If you’ve spent much time around old-school hikers, you’ve probably heard that your goal should be to maximize calories per ounce of food. These hikers tend to eat a high-fat diet on trail due to the calorie density of fats. However, fat isn’t digested and metabolized as efficiently as carbs. This results in sluggishness, an inability to generate a “burst” of energy (think: swinging your kiddo around or jumping over logs together), and potential for GI issues.
After: Refuel and Recover
Your hike isn’t over until you’ve recovered from it! Proper nutrition after exercise can prevent excessive soreness or fatigue. As a busy mama, we know you have lots to do after your hike and need to have the energy to do it.
When building a recovery meal, think of the 3 Rs:
- Repair: Muscle repair starts with protein. Aim for about 20 grams of protein to take advantage of your body’s enhanced ability to build muscle post-exercise.
- Replenish: Remember all those carbs you used for energy during your hike? Some came from the food you ate but some also came from your muscles’ stores, called glycogen. One of the best things you can do to get ahead of muscle soreness is replenish these carb stores. 60 grams of carbs is a good place to start (but if you notice frequent excessive soreness, your body may be asking for more).
- Rehydrate: Most hikers lose between 0.5 and 1.5 liters of sweat per hour on the trail. Hopefully you’ve been drinking plenty of water on your hike, but especially if it’s hot outside, you probably weren’t able to drink enough to replace all of your losses. Keep sipping water until your urine reaches a pale yellow color.
Kid-friendly fuel ideas: protein smoothie (while fruit contains carbs, it isn’t a great carb source, so be sure to include other sources of carbs like oats, dates, or maple syrup); burrito bowl; turkey and veggie wraps
Does timing matter? To an extent. The sooner you get in a recovery meal, the sooner your body can start repairing, replenishing, and rehydrating. If you have a long drive from the trailhead back into town, you may want to pack a snack in the car to tide you over until you can eat a full meal.
Special Considerations for Moms
While most of the strategies included in this article so far apply to everyone, if you’re bringing your little ones with you on the trail, here are some tips to keep everyone fueled and happy:
- Involve your kiddos in preparing trail snacks. DIY trail mix is popular with kids of all ages. Set out bowls of different ingredients and let everyone make their own (although you may want to institute some gentle guidelines to avoid a “trail mix” made entirely of gummy worms). You can also try making homemade granola bars, allowing everyone to choose their own mix-ins.
- Make snack time fun on the trail. Assign the role of “time-keeper” - give your kid a stopwatch and have them remind you when it’s time for a snack or water break. Pack a picnic blanket and lay out a spread of “backcountry charcuterie” (consisting of crackers, orange slices, and gummy worms).
- Remember that carrying a baby or toddler (or your older kids’ snacks and water) on your back uses more calories! You may find that you need to eat more before, during, and after your hikes to maintain energy levels. (This is also true if you are breastfeeding!)
In Summary
Adequate nutrition is a form of self-care… something that may seem in short supply for busy moms. But fueling up for your on-trail adventures is crucial, whether your goal is to enjoy your you-time more or to engage the whole family… and it doesn’t have to be complicated. With a little practice, you’ll dial in your systems to stay fueled and energized before, during, and after your hikes. See you on the trail!
Alyssa Leib, MS, RD, CLC is a sports dietitian and lactation counselor and owner of Peak to Peak Nutrition. Alyssa specializes in working with mountain athletes and outdoor enthusiasts to help them fuel to feel and perform their best. She believes that mental health is just as important as physical health and supports every athlete she works with in building and nurturing a positive relationship with food and with their bodies. With a background in pediatric nutrition, she particularly loves working with active pregnant and postpartum mamas to support them in navigating their own nutrition and that of their families. To learn more about her services or to schedule a 1:1 nutrition session, go to www.peaktopeaknutrition.com (some insurance plans accepted!).