Last updated on April 13th, 2021 at 09:20 pm
When preparing for an arduous journey through the wild, many wonder which foods to pack. Healthy snacks are an obvious choice, especially ones that give you stamina and fight fatigue. Enter antioxidant rich superfoods! To maximize your energy burn and for full muscle recovery, we’ve put together this list of superfoods for super hikes.
Superfoods are packed with antioxidants, vitamins, fiber, and protein. These foods will properly fuel your hike through easy digestion and sustainable energy to go the distance. And, by packing a few staples, you’ll find yourself conquering any trail.
What is a Superfood?
Superfoods are nutritionally dense foods that are high in easily digestible fiber, protein, and healthy fats. Thus, these foods are thought to have optimal health benefits, and most help fight cancer and contain antioxidants. For hiking, superfoods are beneficial for sustaining energy throughout the hike and aiding in recovery afterwards.
To make the most of your day outside in the fresh air be sure to pack these healthy foods!
Blueberries
Blueberries are one of the handiest superfoods to snack on! These berries are full of antioxidants and are high in vitamin C and potassium as well. Additionally, Blueberries are low in calories but high in fiber making them a great choice for a long and difficult journey.
For hikers, antioxidants are especially needed as our bodies work hard throughout the day. Studies have shown that tissue damage caused by intense and prolonged exercise can leave us susceptible to a higher rate of free radicals (source). And, by consuming superfoods rich in antioxidants, hikers are able to stave off free radical damage.
Walnuts
Walnuts are rich in heart-healthy fats and, like blueberries, are packed full of antioxidants. Not only are these tasty and filling, they’re easy to combine with many other superfoods for a great snack on the go!
As we mentioned earlier, antioxidants are important for protecting cells and help with after-hike recovery. Moreover, the healthy fats in this little nut help process other nutrients to aid in cell recovery. For instance, the body needs healthy fats to absorb Vitamins A,D,E, and K as well as antioxidants.
And, for hikers, a bit of healthy fat also provides stores of slow burning energy to propel you through the trails.
Chia Seeds
You may be familiar with chia seeds if you’re health-conscious or have visited any smoothie bar in the last five years. However, they make the grade for a reason! Chia seeds are jam-packed with health benefits and are quite possibly the best low-calorie source for many essential nutrients.
These tiny seeds contain large amounts of fiber, high-quality protein, essential minerals, and antioxidants. Furthermore, chia seeds are packed with omega-3s, which help reduce inflammation throughout the day (source).
Finally, this seed absorbs up to 12 times its weight in water, which can help your body stay hydrated longer!
And, while these aren’t great for chucking in your mouth during a hike, chia saturated in water or mylk is quite delicious as a ‘pudding.’ Prepare with a 1:10 ratio chia seeds to water and allow to sit for 30 minutes to 2 hours in the refrigerator. We like to add goji berries, blueberries, and chopped almonds for a fantastic mid hike snack.
Seaweed
An unconventional snack, seaweed is a great source of essential nutrients needed for a hearty day on the trails. However, most importantly for hikers, this sea vegetable has hefty doses of salt and iodine. Both of which are essential for hydration, mood, performance, and endurance (source).
You may try snacking on any of the several varieties such as kombu, nori, aname, or wakame. All of which also pack a punch of omega-3s and Vitamin B12 to fight fatigue during your hike.
Seaweed has been growing in popularity, so it’s easy to find in health food stores as a roasted snack. Another great idea is to add it into a thermos of soup, before you set off for a winter trek.
Dark Chocolate
We have the best news for you…dark chocolate is actually very nutritious! Cacao is a powerful source of antioxidants like all superfoods. And, this indulgent snack is also rich in minerals such as zinc, magnesium and iron.
In fact, magnesium is a building block for bone health, which is important for hikers traveling over tough terrain. And, iron helps move oxygen throughout the body and provides muscles with oxygen-rich red blood cells.
So, if you love this bitter treat, bring a few servings in your pack for a guilt-free pick-me-up.
Oats
Many of us have oats in the cupboard, and for good reason. This whole grain is full of easily digested dietary fiber, Vitamin B1, antioxidants, minerals, and proteins that build a strong foundation for the day.
Hikers will also benefit from the blood sugar balancing beta-glucan found in oats (source).
Pre-hike, we like to eat a bowl of oats with oat milk and a banana. However, many hikers pack granola or trail mix for their snacks. Choose varieties with the least amount of added sugar and highest amounts of protein and fiber to avoid a sugar crash.
Goji Berries
Goji Berries, or wolfberries, have been used in China and Tibet for centuries to as a remedy for high blood pressure, diabetes, and fever (source). And, for good reason! These bright little berries are high in Vitamin C and A, iron, selenium, copper and antioxidants.
And, those traveling the trails will benefit from these minerals and their ability to convert food into fuel during the journey.
RELATED: 5 Tips to Make More Time for Hiking
As mentioned above, these little tart berries are great as a part of a chia seed pudding. However, they’re equally delicious alone!
Quinoa
Quinoa is an extremely nutritious and protein-rich whole grain. And, as a whole grain, this little seed works to fight inflammation that you may experience on the trail.
Furthermore, quinoa is a complete protein, which will help hikers and backpackers with essential muscle repair.
Add quinoa to your breakfast porridge or have a bowl for lunch on longer backpacking journeys.
Pumpkin
Pumpkins are not just for pies! These orange beauties are packed with nutrients that are great for hike day. In fact, pumpkins are packed full of vitamin C, vitamin E, folate and potassium.
Not only that, pumpkins are particularly nutrient dense and offer plenty of easily digestible fiber. However, it’s also notable that the immunity boosting effects of this fruit may help alleviate seasonal allergies (source)!
Even so, pumpkin can be difficult to incorporate into your hike routine. However, its worth making up some pumpkin fruit leather for long treks. Or, for a simpler approach, packing cooked pumpkin with walnuts or bringing a thermos of pumpkin soup will do the trick.
Banana
Finally, we’ve left the easiest go-to snack for last. Bananas are a great source of potassium to help fight dehydration, cramping, and fatigue (source).
Additionally, it’s a good supply of vitamin B6. And, according to the UK’s NHS this vitamin helps the body store and access energy from carbs and fats (source).
Moreover, it assists hikers by aiding in the production of hemoglobin. As a result, the body is able to properly carry oxygen about to muscles and organs (source).
So, bananas are a fantastic fruit to keep on hand during short or long trips on the trail.
Foods to Avoid While Hiking
Indeed, where there are best foods, there will be certain snacks to also avoid. When hiking, stay away from refined sugars and carbonated beverages.
While, refined sugars give you an energy boost, you’ll find yourself fatigued later in the hike. Additionally, these foods are also high in empty calories as are most sodas. Furthermore, carbonated beverages such as sodas have a dehydrating effect on the body as you hike. Moreover, you’ll likely be drinking less water, which your body needs to remain nimble and cramp-free.
Eat Right to Enjoy Your Hike!
As hikers we will travel miles for choice scenic views and fulfilling achievement. And, to match this hardened reserve, a proper diet of nutrient dense superfoods is essential. Furthermore, foods that promote a steady release of energy will ensure lasting stamina for a long enjoyable journey. And, eating right will give the body what it needs for muscle recovery and healing post hike. Therefore, including superfoods before and during your hike will be extremely beneficial, both mentally and physically.
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