What to Eat on a Multi-Day Trek: Nutrition for Endurance and Recovery
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Fueling your body properly on a multi-day trek helps you maintain energy, recover faster, and enjoy your adventure. This guide covers what to eat before, during, and after your trek to keep you going strong.
Here's what we'll cover in this guide.
- How can you maintain energy on a multi-day trek?
- What should you eat for breakfast, lunch, and dinner?
- How do you stay hydrated on the trail?
- What snacks are best for hiking?
- How can you recover quickly after each day?
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How can you maintain energy on a multi-day trek?
Eat balanced meals with carbs, protein, and healthy fats.
Carbohydrates are your main energy source during long hikes. Include oats, rice, and pasta in your meals. Add protein, such as nuts, jerky, or tuna, to keep your muscles strong. Healthy fats from nuts, seeds, or olive oil give you lasting energy. Plan meals with a balance of these nutrients to fuel your body all day.
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What should you eat for breakfast, lunch, and dinner?
Focus on simple, energy-rich meals that are easy to carry and prepare.
- Breakfast: Start with a high-carb meal, such as porridge with dried fruit or wholemeal wraps with nut butter. These release energy slowly and keep you full.
- Lunch: Keep it light but satisfying. Try bagels with cheese and cured meats or trail mix with nuts and seeds.
- Dinner: Replenish your energy with a hearty meal. Dehydrated meals with rice, pasta, or lentils are easy to cook. Add protein like tuna or beans to help your muscles recover.
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How do you stay hydrated on the trail?
Drink water regularly and adding electrolytes.
Carry at least two litres of water per day and sip regularly. Use electrolyte tablets or powders to replace salts lost through sweat. If water sources are available, bring a filter or purification tablets to refill your bottles safely.
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What snacks are best for hiking?
Choose lightweight, high-energy snacks that are easy to eat on the move.
Good options include energy bars, dried fruit, nuts, and jerky. These provide quick calories without weighing down your pack. Aim for a mix of carbs and protein to keep your energy stable between meals.
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How can you recover quickly after each day?
By eating a protein-rich meal and staying hydrated.
Within 30 minutes of finishing your hike, eat something rich in protein and carbs. Try a protein bar, tuna with crackers, or a recovery shake. This helps your muscles rebuild and reduces soreness. Drink plenty of water to replace fluids lost during the day.
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What’s next?
Ready to fuel your next adventure?
- Plan your trek menu using these tips.
- Pack lightweight, nutrient-dense foods.
- Try your meals on shorter hikes to see what works best.