If you are an avid explorer and someone who has been hiking for a while, then you know the feeling of getting hooked on it and how you start to long for the weekend so you can get out there and smell the fresh air. In that case, you probably understand how people who are new to the world of outdoor sports feel after their first long successful hike and how it feels to get better and to want to do it for longer, farther and faster.
If you live in Maryland, the District of Columbia, Virginia or the rest of the mid-Atlantic states then you know that for us is a lot harder to say no to the call of the wild, because our region is lucky enough to have some of the best trails in the country and a few of the best-kept parks where you can go and train, spend some time with family or simply hit the trail for days. In one of our last articles here in Sudir Raju’s Blog we talked about training to improve your hiking and some of the things you have to consider if you want to take your game to the next level, and that is why today we want to focus on one of the most important aspects of becoming an outdoors sportsman or honing your skills as one; and that aspect is food and nutrition.
When it comes to nutrition is important to understand that there are two things to talk about here. One is the food that should be part of your diet as you are acquire very specific dietary needs when your activity increases, and the other part is the food we recommend to take on the trail with you, whether you are just spending the night and camping or simply hiking for the day.
The nutrition of a hiker
As I said before, once you before serious about hiking and practicing other types of outdoor sports you will notice your body is going to ask for a different type of fuel and in order to meet those demands and ensure you will remain healthy and at top condition; you have to eat right. These are some of the foods that you really want to include in your diet:
Quinoa: While quinoa is actually a sprouted seed, it is considered a whole grain since it contains twice the amount of protein per cup, than any other grain. Quinoa is a great way to replace rice from your food in general since it is a lot healthier. You can also eat quinoa for breakfast just the way you eat oatmeal by adding milk, cinnamon and even brown sugar.
Berries: Berries are filled with vitamins A, C and E, which help prevent oxidative stress and free radicals that form in the body as a consequence of increased physical activity. It is said that eating antioxidants can help you maintain your muscle mass as you age, so the benefits are many.
Salmon: Oily fish in general are a great source of protein and omega-3 fatty acid. They are good for preventing heart disease and inflammation that can reduce your athletic performance.
Beans and Legume: This goes for all vegetarians and vegans out there who also need to introduce enough protein into their diet. While legumes do not pack the same protein that a portion of chicken or beef, the advantages of a vegetable protein diet are not ignored by many experts.
Pasta: Carbs are probably one of the most important parts of the diet of every athlete out there. Carbohydrates are what your body burns for fuel so it is extremely important that you consume them in order to be ready for extraneous activity such as the one associated with hiking.
What you should bring with you
It may be shocking but the food you carry in your backpack is not the same food that you should be eating at home. This means that healthy and fresh natural food is probably not the best choice to pack with you.
The reason for this has to do with your body requirements during exercise and how they differ from when you are at home resting.
When you are hiking you are constantly burning calories and losing fluids. This means that you need to eat foods that pack a high caloric value and that weigh very little. Remember that this is something that is done during your hikes and therefore eating trail mix regularly is not really recommended. Also make sure you drink your water instead of eating it, so that means that dried fruits and dehydrated food is a lot better for you and it will also ensure you are not carrying more weight than you should. Nuts are a great snack to consume while you walk as they pack a lot of calories and the types of fats they provide are very healthy.
* Featured Image courtesy of Frans Van Heerden at Pexels.com
Sudir Raju 