You know we’re all about the snacks! Guest blogger Ashley Braun, MPH, RD, fills us in on the best options to keep you feeling good and going longer on the trail.
No matter what type of hike I am preparing for, having tasty nutritious snacks with me is essential. I like to have a variety of snacks to keep my energy up and satisfy any
Hiking can be tiresome, and it is important to keep a few good nutrient dense foods on hand. This helps repair those muscles that are working hard to carry you along the trail. Being able to replenish while hiking keeps you energized and fights off fatigue. To accomplish this, choose snacks that combine healthy fat, protein, and carbohydrates.
Both store bought and homemade hiking snacks can be healthy options for keeping
your energy high and feel full during a hike. Whichever your preference this list will have something for you.
No-bake energy bites
These easy to make, delicious treats provide a perfect snack for the trail. Energy bites are easy to customize to your preference. Whether you’re looking for chocolate, fruit, or nutty flavors there is a variation of this recipe for you.
No-bake energy bites tend to be good sources of healthy fats, protein, and antioxidants, depending on what you add to them. Check out this recipe below to make a treat for your next hike.
● 1 cup oats
● ⅔ cups toasted shredded coconut
● ½ cup creamy peanut butter
● ½ cup ground flaxseed
● ½ cup semisweet chocolate chips
● ⅓ cup honey
● 1 tablespoon chia seeds
● 1 tsp vanilla extract
Directions: Mix all ingredients in a medium bowl. Chill in the fridge for 1 hour. Roll into 1- inch balls and store in an airtight container for up to 1 week.
Trail mix offers another snack option customizable based on your flavor preference,
whether you are purchasing a packaged trail mix or making it homemade. Nuts provide healthy fats and protein, helping to keep you feeling full longer and repair your muscles. Dried fruit and dark chocolate are good sources of antioxidants. Just make sure you eat all of the trail mix and not just the chocolate candies!
I know what you may be thinking, canned meat on a hike? Canned tuna has
unsaturated fats and protein, it also doesn’t need to be refrigerated. Bring along some
whole grain crackers for the perfect travel friendly snack!
Fruit or vegetable and nut butter
Fresh fruits and vegetables are loaded with fiber, vitamins, and minerals. Apples,
oranges, pears, celery, carrots, and cucumbers are a few options that are easy to take on the go. Eating them with peanut, almond, or cashew butter adds in healthy fats to keep you feeling full longer.
Oven roasted chickpeas
Chickpeas are a great source of fiber and a good plant-based protein. The trick to
getting them crispy is to rinse and dry them thoroughly. Preheat the oven to 350° and
bake for 45-50 minutes or until golden brown. While still warm, toss with the seasoning of your choice. Store in a non-airtight container to keep crisp for longer.
Cinnamon Sugar – 1 tsp granulated sugar, ½ tsp cinnamon
Chili – 1 tsp chili powder, ½ tsp cumin, ¼ tsp salt, ¼ tsp garlic powder
Garlic Parmesan – ¼ cup grated parmesan, ½ tsp garlic powder, ½ tsp onion powder, ¼ tsp dried parsley, a pinch of salt and black pepper
Jerky has been a trail favorite for years. This protein packed snack is both delicious and easy to store. The protein helps to replenish your muscles and helps with recovery after the hike.
From oats to nuts and dried coconut to chocolate, there are so many things to love
about granola bars. A wide variety are available in stores, but not all are as healthy as
they claim. Be sure to look for ones that are low in added sugar and high in protein or
Make sure your hiking snack contains a mix of protein, healthy fat, and carbohydrates to fuel your body and leave you ready for any hiking adventure.