How to eat well in hiking?- I-Trekkings
4.4 (9)Apart from being a gourmet pleasure, the choice of meals during traveling hikes plays a primordial role.The energy needs of our organism vary according to our morphology and our age, but also of the activity practiced.The traveling hike requires a regular and prolonged effort where the calories spent depend on the difficulty of the route, the elevation, the weight of its backpack, as well as the altitude, the climate ... The more the body is subjected one tointense effort, the more energy it requires.The choice of our diet occupies an important part in the smooth running of its trek.
Know your energy needs
Before establishing "your menu" for its next hike, it is necessary to know your calories needs.They fluctuate following if one is a woman or a man, but also, they depend on our age, our weight, our size and obviously on the intensity of the activity.For the traveling hike with portage, the needs vary between 2000 to 3000 kcal on average, or even more during difficult conditions (very cold, high altitude, etc.).
Calculator of calories necessary per day: indicate your personal information (sex, age, weight, size) and assess the level of your everyday activity.This will give you an estimate of your usual daily needs.
Calculet of burnt calories: indicate "advanced level hike", the duration of the step/day that you do on average during your hikes (real walking time, excluding breaks), as well as your personal information (sex, age, weight).This will give you an estimate of the amount of calories you burn while walking.Please note that this result indicates the amount of calories burned only during walking, it is necessary to take into account the other expenses of the day, activities at the bivouac for example (generally not very intense activities).You now have an idea of the number of calories you need when you're hiking.Of course, this remains an estimate which varies according to the difficulty, from the weight of his backpack ...
To find out the energy intake of basic products, consult the calorie table.
Balanced
If you leave occasionally for 3 days of hiking and you do not eat balanced, you will not see the difference.But for longer routes or regular hikes, it is necessary to have a balanced diet so that your body can follow the cadence, take only pasta and cereal bars is not enough.Your body needs carbohydrate, lipid and protein intake in balanced proportions.
To this is added the B vitamins (meat, cereals ...), C (orange, apple ...) and D (fish, butter ...) that your body needs.
Type menu
In traveling hiking the weight of its backpack is of crucial importance.Small, light and nutritious foods therefore have their place in a typical menu.Oléaginous fruits (nuts, hazelnuts, olives) and dried fruits have a good calorie/weight ratio, with unsaturated fats, carbohydrates, proteins and vitamin B.Here are menu ideas among others, a typical menu:
Breakfast: muesli with powdered milk or chocolate, accompanied by a hot or fresh drink.Failing to find cereals, they can be replaced by cookies for example.
Lunch: bread, cheese, sausage often remain unbeatable hiking foods.Other foods can of course complete this: hard egg, tuna, ham, fruit, oilseed fruit, dried fruits, cookies, chocolate ... If cold meals are generally for lunch, when the temperature is low, a soupprepared in the morning and stored in a thermo will bring a little heat.
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Enappoles: oilseed fruits, cereal bars, chocolate, fruit pasta ...
Dinner: lyophilized dish, pasta, semolina, lentils, noodles ... where everyone arranges them in their sauce to prepare a hearty dish.Accompanied by a soup, bread, fruit, chocolate ... in order to make a complete and balanced meal.
Find the I-Trekking tests of lyophilized dishes
We are increasingly found with freeze -dried dishes without coloring or additives, gluten -free, lactose or vegan.
Concretely during the hike
If this is good for the body and beautiful on paper, it is sometimes difficult, if not impossible, to respect such a feeding in hiking.Already, certain foods do not keep easily or/and long, that it is not possible to get everyone everywhere in any season ... If you leave for a few days by preparing your meals at home, it is easy toConcoct an optimized meal: balanced, compact and light.But when it comes to a distant trek, where the supplies are made in isolated villages, with a lean choice of products in grocery stores, you must then adapt you.It is then that it will be important to remember this article.Succeeding in getting an energy and balanced diet with what will be available will be your first challenge before starting your trek.
Crescendo appetite
During a traveling hike, it is possible to be less hungry the first days.Fatigue due to new efforts in relation to his daily life, the weight of the backpack, the environment, the climate ... may tend to cut the appetite.It usually returns to normal after a few days, then gradually increasing with the physical efforts provided.Concretely, do not be based on the first days to establish your meals and provide more consistent meals for the future.
Shelters and homestays
Planning to take meals in shelters and homestays during your hike brings is a plus.Already, this lightens your backpack, you have less food to transport, but above all, in addition to making a good meal, often generous, this makes it possible to diversify your diet in relation to its meal baskets which are often similar at allalong the hike.In addition, it also allows you to discover local gastronomy.
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