Natural, real-food fuel strategies for long-distance hikers
Energy gels might be popular, but they’re not your only—or best—option on the trail. If you’re hitting 6–12 hour hikes (or longer), your fuel needs should be sustained, natural, and gut-friendly. Here’s how to ditch the synthetic sachets and power up with wholesome, tasty fuel.
1. Why Proper Trail Nutrition Matters
- Avoid hitting the wall: Gels spike sugar, but then fade—real foods keep you going
- Stay alert and steady: Good nutrition stabilizes focus—essential on technical terrain
- Recover faster: Protein-rich snacks support muscle repair and reduce soreness
2. Energy Gels: What You’re Giving Up
- Sugar overload: Often contains artificial sweeteners and high GI carbs
- Gut distress: Their syrupy texture can cause bloating and cramps
- Crash factor: A quick boost, a quick drop
- Wasteful: Single-use plastic, plus cost over time
3. What Your Body Needs
- Slow-release carbs: Oats, whole grains, fruit
- Healthy fats: Nuts, nut butters, seeds
- Protein: Cheese, nut butter, tuna
- Electrolytes & hydration: Salt + water or natural electrolytes
4. Fuel Strategy – What to Pack
Trekking Snacks
- Trail mix: Nuts (almonds, cashews), dried fruit (apricots, apple rings), seeds
- Energy bars: Homemade oat‑nut‑honey bars or natural flapjacks
- Nut‑butter wraps: Wholemeal tortilla with peanut or almond butter
Midday Fuel
- Boiled potatoes: Salted and diced—easy finger food with slow-release energy
- Rice cakes: Topped with vegan cheese, hummus, or nut butter
Cool-down Fuel
- Cheese & crackers: Protein and calm carbs
- Fruit & yogurt tubes: If you can keep them cool
Hydration Helpers
- Water bottles + electrolytes (non‑caffeinated)
- Diluted apple juice + pinch of salt
- Coconut water
5. When and How to Eat
- Pre-hike: Wholesome meal—porridge, eggs, wholegrain toast, fruit
- During hike: Small snack every 60–90 minutes; keep salty/mineral-rich foods handy
- Post-hike: Balanced plate within 30 minutes—protein + carbs (cheese–cracker + fruit + yogurt works well)
6. Trail Packing Tips
- Use reusable wraps or silicone bags—they’re tough and eco-friendly
- Pre-pack snacks in mini portions for easy grab-and-go
- Keep nuts and flapjacks dry in a side pocket
- Avoid melty foods (e.g. chocolate) unless the weather’s cool
7. Final Takeaways
- Real food provides Energy. Taste. Comfort. Sustainability.
- A bit more prep, but the payoff is smoother, longer-lasting trail energy
- No crash or gut issues—just consistent, reliable fuel
Photo by Brooke Lark on Unsplash
