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#16 – Want to Be an Energy Monster on Trail? Here's What to Eat.

Sarah Maurer
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Are you fed up with falling behind the pack on long hikes?

Are you so tired after hiking that you skip your shower and go to bed dirty?

Maybe it's because you're trying to climb a huge mountain on two goos and a sawdust bar.

If you're training hard and getting nowhere, it's time to look at your fueling strategy.

The truth is, very few people eat and drink enough during training hikes and long workouts.

And that's too bad, because nutrition is just as important as working out. In fact, dialing in your nutrition might be the secret sauce you need to take your mountaineering game to the next level!

So in this week's podcast episode, I'm going to show you exactly what to eat before, during, and after your hikes.

These tips may seem simple. But I guarantee you, they work!

Once you get your nutrition dialed in, you'll feel like a new creature (energy monster!).

So why be slow and tired for another day? Let's get started! Click the player above to listen, or tune in on your favorite podcast app.

Links/Resources Mentioned

Additional Reading on the Blog

Episode Sneak Peek

Some useful sports nutrition formulas and cheats to fuel hikes and long workouts:

Before Hiking [5:48]

  • Balanced breakfast 1–3 hours before hiking.

  • High-carb snack 30–60 minutes before hiking.

  • 1–2 glasses of extra fluid in the hours before.

During Hiking [9:34]

  • 30–90 grams of carbs per hour, depending on your size and exertion level. You will need more carbs at high altitude and in hot weather.

  • Try to replace at least 300 mg of sodium per hour.

  • For most hikes, you’ll need about 500 mL–1 L of fluid per hour (but sometimes more in hot weather).

After Hiking [17:21]

  • When you finish a hike or workout, always eat within 30 minutes.

  • Your post-hike snack should contain a 4:1 ratio of carbs to protein.

  • Within 60 minutes of your hike, try to eat at least 1.25 grams of carbs per kilogram of body weight. (Divide your weight in pounds by 2.2 to find your weight in kilos.)

  • To rehydrate, weigh yourself and replace any lost water weight. Alternatively, sip fluids regularly until you’re peeing every two hours and your urine is yellow to light yellow.

This episode is brought to you by Mountain Fit

If you want to level up your fitness game and tackle bigger adventures, check out my online master class Mountain Fit: Self Coaching for Mountain Athletes. In this course, you’ll learn all the skills and tools you need to become your own outdoor fitness coach. If you’re hooked on adventure, learning how to train is one of the best investments you can make in your future. So stop wasting time and money with trainers who don’t understand our sport, and learn how to get in the best shape of your life with Mountain Fit!

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