Getting the right nutrition on the trail can mean the difference between enjoying the day and being completely burned out before it’s over. Many people overlook snacking on the trail in favor of sitting down for more substantial lunches, but depending on the length of your hike, that may be a disservice to your body and energy levels. Here are just five nutritious snacks for hiking that will help keep your energy up without weighing you down — in your body or your pack!
1. Dried Fruit and Cheese
Dried fruit and cheese provides the perfect blend of fat, carbohydrate, and protein to give you that boost of energy on a hike. Choose from apricots, raisins, cherries, prunes, or other favorite dried fruit and pair with a cheese like Gouda, cheddar, colby, Edam, or even blue or Gorgonzola.
2. Fresh Fruit and Meat
Another great combo of carb, fat, and protein, fresh fruit and meats are easy to pack in sandwich bags and throw in a pocket as a nutritious snack for hiking. Your fruit can be grapes, orange or apple wedges, berries, or banana, and meat choices can include deli sliced turkey, ham, bologna, pastrami, or prosciutto. You can even substitute vegetarian meat if you do not eat animal products.
3. Hard Boiled Eggs
Hard boiled eggs contain over six grams of protein and just over five grams of fat, making them a great pick-me-up on the trail. Boil, cool, and peel them at home to make less work and mess on the trail. You can slice them in half and put them in a shallow plastic container to throw in your pack without taking up much space. Salt, pepper, garlic salt, paprika, and brewer’s yeast are just a few ways to make this nutritious snack for hiking more interesting.
4. Edamame
Steamed or boiled soybeans, known in the culinary world as edamame, are a protein-rich snack. Packing a walloping 17 grams of protein per 5-ounce serving, edamame are mild in flavor and fun to eat. Some like to soak them in soy sauce before eating to enhance the flavor. Edamame can be purchased with or without shells, without shells you can just pop them in your mouth!
5. Roasted Seeds
Roasted seeds like pumpkin and sunflower offer a big boost of protein (5g per oz in pumpkin; 6g per 2 tbsp in sunflower), fat, and amino acids that can help you power through on the trail. While you can certainly eat them raw, roasting them provides a little extra flavor and crunch. Just toss two cups of seeds in a little olive oil and season with:
- Salt
- Pepper
- Paprike
- Garlic
- Salt
- Cumin
Then back the seeds at 400F for 10-15 mins.
For more nutritious snacks for hiking, check out 5 Best Snacks for Long Backpacking Trips
Featured Image from Tamanna Rumee/Unsplash
