Nutrition on the trail is no joke. Burning more calories than you consume might serve your fitness goals. If that deficit gets too great, then you might be in for a real sufferfest. Hunger pangs are one thing, but bonking in the middle of a mountain pass can make for a long, miserable trudge back to the trailhead. Let's talk about some great backpacking snack strategies.
Food is fuel. And so we hikers have to eat in order to move. Let's bite into this topic a little further by exploring sensible snack options that will not only provide your muscles with energy, but also some of the more subtle micronutrients (i.e. electrolytes) that are a key part of the equation. Bon appetit!
Difference Between “Bonking” and Hyponatremia?
There's a term used within endurance-athlete circles called “bonking.” Even though it's a fun word, it is in no way enjoyable to experience. Bonking is when your muscles run out of their primary fuel source: glycogen. You may be clipping along at a certain pace, or with a nice bounce in your step, when all of a sudden, the engines simply turn off. Before you know it, a 100 foot climb may look like a mountain, when the previous 1,000 foot climb felt like a molehill. In the same vein, you may have clicked off those first 10 miles on autopilot, but upon bonking, that last “oh, about a mile, mile-and-a-half'‘ to the campsite might feel like an eternity.
Carbohydrates
There are some dietary recommendations to defend against bonking that vary depending on the size of the person, the activity in question, and one's performance goals. But in a nutshell, eat more carbohydrates! Consume what you can before starting out (every person's stomach dictates something different), maintain a steady influx of snacks on the trail, and try to get some good grub in you right when you arrive at camp (those taxed muscles are primed to store glycogen for the next day).
Electrolytes
Hyponatremia, on the other hand, occurs when one's electrolyte levels (namely salt), drop too low. This can happen because of a lack of supplementation, or from overhydration (a paradoxical issue that catches many hikers and marathoners off guard). I experienced hyponatremia a few years ago when I severely underestimated the intensity and duration of a day-hike. I ended up going for hours on end without food.
To make matters worse, it was a hot afternoon and I was drinking a ton of water. Out of nowhere, I felt incredibly weak, and disoriented to the point that I had a hard time navigating. Thankfully, I was with my trusty dog Kovu, who I signalled to find the way back to the car for us. I gorged when we finally got there (and Kovu got lots of extra treats too!) but still had to wait quite a while before I felt comfortable driving home.
So don't let this totally-avoidable scenario happen to you. Sure, those low-sodium purchases might be the wise choice at home, but when you're sweating, you need savory snacks. Many athletes look to gels and salt tabs, but hikers may do just as well with common purchases such as granola bars, jerky, and chips.
Backpacking Snack Ideas for the Trail
We've talked a lot about cooking delicious backpacking meals, and Chef Corso has provided his own suggestions for camping meals and camping recipes, so I want to hone in on effective eating strategies during the day. The first go-to snack needs no introduction (heck, it even tips its hand right in the name).
You can't go wrong with a generous bag of trail mix! I like to buy those big tubs from whatever chain grocery store I happen to be near, and then just divy it up into smaller ziploc bags. A few handfuls of that stuff provides plenty of calories, salt (if you get the salted version, that is), and those M&Ms give it that delicious, morale-boosting pop.
Snack Bars are King
Next up, we've got an unlimited amount of bars and choose to chews from…I mean chews to choose from. Personally, I've done well with Kind Bars, Pro Bars, trail bars of really any sort, and Skratch Labs energy chews.
In addition, I'm a big fan of carrying some dehydrated fruits for backpacking snacks. I'll combine a half bag of apricots with a half bag of mangoes, and that'll keep my palate singing all day. Just make sure not to solely rely on simple sugars. These are a short term fix. For full days on the trail, and to keep some umph in your legs day after day while thru-hiking, you also need a steady supply of protein and fat.
If you're an omnivore, such as myself, then you might also do well with salami and pepperoni. A few bites or slices at a time of these long-shelf-life meats ensure effective top ups of protein, salt, and fat all at once. This trifecta of nutrition will deliver a reliable foundation of energy, unlike the spikes and crashes that come from excessive sugar (or caffeine).
Veggies on the Trail
I'm not going to lie, if you're a veggiesaur, then it will be more difficult to get what you need out there. But far from impossible! Almonds and cashews are excellent sources of salty fats, with a solid dose of protein too. Vegetarians could also lean on cheese to fill in some gaps. Vegans may want to explore the many plant-based alternatives. Personally, I haven't loved the ones I've tried, but if they have all the necessary components, then you should be just fine out there.
Other odds n' ends that I like to have on hand include: tortillas, hummus, peanut butter (I'll pack a whole jar on a longer hike and just eat it straight up with a spoon), wasabi-flavored almonds (a little extra salt and a ton of extra flavor), and honey-mustard pretzels are a total gamechanger. My all time favorite on-the-fly snack (and dessert) is peanut butter M&Ms.
How to Keep Things Fresh on the Trail
While raw nutrition is the goal, I think it's important to switch up your eating routine from time to time. Try different recipes, don't just eat dehydrated stuff all the time, and mimic cool snack concepts that you see other hikers using. If you're looking for some inspiration, check out a few of these books by my dear fellow adventurers/foodies.
Trail Meals by Chef Corso: Pocket-sized recipe books for the backcountry.
Outlandish: Fuel Your Epic by Morgan Sjogren: Tasty meals and captivating adventure stories to accompany them!
Cook It Wild by Chris Nuttal-Smith: An all-around great cookbook that generally applies to bigger cooking set ups (i.e. at home or those drive-in campsites). Some meals are also designed to be pre-prepped for a better backcountry culinary experience.
In Summary
If you're new to backpacking, then dialing in your nutrition plan is one of the best habits you can develop, especially for anything north of about 5 miles. And if you've been at it for a while, but have simply taken eating for granted, then I hope you've snagged a few tips from this article that can be implemented on your next outing. A lot of the time what feels like exhaustion is just a lack of fuel. Many a time I've been amazed how quickly a calorie-dense snack can turn the day around. So eat well, be merry, and forge ahead you well-nourished hikers!
For more tips, tricks, and gear reviews relating to the wide wild world of backpacking, check out BackpackingTV.
Lots of Love for Mystery Ranch
Before we serve you up some sweet (and savory) snack ideas, I want to tip my hat to Mystery Ranch – our faithful sponsor over here at In4Adventure.com and BackpackingTV. You've heard me say it before, and I will gladly yell it from the rooftops: I am all about the amazing backpacks that Mystery Ranch makes, especially the Bridger series (i.e. the best backpack on the market, in my humble opinion). So if you're in need of a new day-hiking or multi-day expedition backpack then head on over to MysteryRanch.com.
