Now you may be wondering about eating junk foods because they are very high in calories and some hikers justify all the activity of hiking with eating candy bars and chips. The simple carbohydrates in these foods can also cause blood sugar spikes and crashes which leave you feeling more tired than before you ate. Instead, get most of your calories from nutrient rich foods that will convert into energy a lot faster and keep you going longer. When it comes time to cook meals, one tip to add in extra calories is to use oil or powdered milks, such as coconut milk powder which can also add some creaminess to the dish.
Bring a little bit of your favorite healthy oil along and add some when cooking things like rice, pasta, or noodles. Other add-ins to meals include high calorie seeds like chia seeds which have a lot of fiber. Hemp seeds are a great source or protein and contain both omega-3 and omega-6 along with a neutral taste to mix into a meal.
Sesame, sunflower, and flax seeds can all be easily added to cereals, soups, pasta, and rice dishes. Depending on the dish, you could also add in protein powder to your meals. Bring along some flavored proteins like chocolate or strawberry to add to oatmeal or other hot cereals in the morning.
Adding protein to drinks is also a great way to get more calories and nutrition throughout the day as you hike while simultaneously staying hydrated. In addition to eating three meals a day, snack often throughout the day while hiking. Keep some of your favorite snacks nearby, whether that be in the pocket of your pants or jacket, in an easy to reach external backpack pocket, or attached to the straps of your backpack.
Make it easy to just grab a snack without having to stop hiking or take off your backpack. If you have a tendency to lose track of time, set a reminder on your phone to help you remember to take a snack break or simply to grab that granola bar from your pack. When taking breaks from hiking to rest or enjoy the scenery, make sure to grab something to snack on. Hiking Boynton Canyon Trail, Sedona. Share on Facebook.
Calculate your base metabolic rate how many calories you need per day to maintain current weight without being active. Calculator available here. Calculate expected calories burned per day during the trip based on pack weight, distance, and elevation gain.
Add these numbers together to get the total number of calories needed per day. Calculate the Weight of Your Food In general, there is roughly calories per oz of food.
If you purchase commercial backpacking meals, make sure the portions are adequate. Plan to eat twice the amount that you eat at home. You may want to test out the meals at home first to make sure you like the taste. Consume drinks that are higher in calories, such as shakes, smoothies, and fruit juices, instead of always drinking plain water. There are many brands of powdered shake mixes that work well for backpacking.
The body depends on burning calories from fat stores once it burns through carbohydrates from foods. We seem to have an unlimited storage capacity for fat, making it our largest reserve of energy.
Start adding fat calories to your diet before you plan your thru-hike. Eat the foods listed above and have that extra beer. Eat as much food as you can when you resupply in town or take a zero-day. It takes 3, calories to lose one pound. In other words, one pound of body fat equates to approximately calories.
To lose 1 lb of fat each week, you will need to burn off additional calories each day. As a result, a per day calorie deficit will allow you to lose 2 pounds per week. This number is considered the maximum amount of weight you should lose to stay healthy. Consume about calories per day if you are backpacking at an average rate calories to lose 1 — 2 lbs per week. If you are trying to lose weight while hiking, be sure to consume enough complex carbohydrates.
Although calorie content is a good way to evaluate backpacking food, judging food by only the calorie content is overly simplistic. The way your body absorbs and uses food energy depends on the macro and micronutrient makeup. Fiber slows glucose release, making it the most ideal food for hiking and other endurance activity. Good nutrition promotes good health, providing you greater resistance to illness. Eating right will also improve your mental outlook and help you sleep better.
Your email address will not be published. Do the figures for calories burned include the baseline calories a day or whatever it is for day to day life, or do they just represent the extra exertion of backpacking? I have a question about the salt figure you list. Is that the salt requirement for an average person or a hiker sweating up to 2 gallons a day? Your sodium needs are dependent on your sweat rate. If you are sweating heavily, you will lose much more sodium and need to consume more.
Strategy: No Weight Loss Backpacking consumes a high amount of calories. Water bottle added as a reference. Tips for Consuming Extra Calories 1. Snack Frequently! Both brands are plant-based with a variety of flavor combinations that are nutritious and delicious.
Larabars contain fruit and nut ingredients. Most of the bars contain from — calories. Learn how to make your own trail bars. Vegetarian Choices: Greenbelly. These bars are created specifically for backpackers, so it is no surprise that each 5.
Note: all Greenbelly meal bars have honey, which may not be acceptable if you are vegan. Find a mixture you like!
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