Pre-Exercise Nutrition For Hikers

​This article explores what a hiker should eat before their training sessions and their hikes to ensure the best performance. 

What To Eat Before Hiking

Why Pre-Exercise Nutrition For Hikers Is Important

No matter your goal, it is crucial to eat the right foods and drink before training or hiking to best prepare for these activities.

By optimising your pre-exercise nutrition, you will be more likely to achieve the following benefits:

• Sustained energy levels (so you can hike for longer, more comfortably)
• Greater training adaptations
• Hitting your body composition goals 
• Avoiding unwelcome and distracting hunger pangs
• Avoid gut upset or unwanted dashes to the toilet (or the lava tree)
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Yes, it is true, many people can get through their training and their hiking, eating all kinds of weird and wonderful things. But if you truly want to thrive in your exercise, then this is something you want to pay attention to. 

Consequences of Sub-Optimal Pre-Exercise Nutrition
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On the flip side, there are several consequences to sub-optimal nutrition before your training or hiking.

These include: 

• Early-onset of fatigue
• Reduced speed, especially during repeat efforts (e.g. repeated hill climbs)
• Reduced endurance
• Poor concentration and decision making
• Skill error  
• Gut upset

Obviously a hiker wants to do their best to avoid each of these things. 

Goals Of Nutrition Before Exercise
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When it comes to nutrition before exercise, there are 4 big things a hiker wants to aim for:

1. Consume a carbohydrate-rich snack or a meal before exercise to 'top off' glycogen stores and optimise energy levels
   
   
2. Include small amounts of protein in your pre-exercise meals(s). Adequate protein before exercise may help reduce post-exercise muscle soreness.
   
   
3. Chose pre-exercise meal(s) that are low in fat and fibre to prevent gut disturbance. Choosing a meal that you and your body are familiar with is also a good idea here. 
   
   
4. Drink enough fluid to prevent dehydration and early fatigue during exercise

When And What Foods To Consume Before Training And Hiking
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3-4 Hours Prior To Exercise

Accredited Sports Dieticians typically recommend a meal that is rich in low GI carbohydrates and moderate protein at least 3-4 hours prior to the session.

This allows the body enough time to digest the food and replenish glycogen stores for sustained performance.

At this stage, consuming a small amount of fats (i.e. avocado) or fibre (i.e. whole grains) is still okay, as the body has time to break and utilise these foods during exercise. However, it's important to consider that we are all different! So consuming foods you enjoy and work for you is the way to go.

A few great options here include:

• A bowl of oats with fruit
• Chicken or tuna pasta 
• Chicken or tuna sandwich
• Toast with peanut butter and banana
• ​Granola with yogurt

It is also important to begin drinking fluids to prevent dehydration during exercise. Aim for a pale straw colour urine (this indicates a good hydrations status).


60 Minutes Prior To Exercise:


When consuming a meal closer to exercise, it should be mainly compromised of quick, digestible carbohydrates (high GI). This is important as it will prevent any gut disturbance during your exercise and provide you with immediate fuel. 

You should also minimise any fibre, fats or protein as these take longer to digest and may impede your exercise performance.

Great options here include:

• A piece of fruit/dried fruit
• A muffin or oat bar
• A piece of toast/bagel/rice cakes with honey
• A fruit smoothie
  

It is also recommended to continue drinking fluids.

This information and advice was provided by our friends at Body Fusion Dietetics. If you want personalised nutrition advice to help you hikers, check them out. 

​What you eat before hiking and before training can make a dramatic difference to your performance, comfort and long term improvement. Follow this advice, find the right foods which work for you and apply these strategies, and you can be sure you are doing the right things to best fuel your hiking and training. 

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