Planning a hike this weekend? While bringing along a hat, sunscreen and sunglasses may be obvious, you may be less certain of what to pack for lunch! We’re going to go over the best nutrition tips you’ll need for a long moderate hike.
Do your kids relentlessly cry out that they’re hungry until they’re blue in the face? To motivate your young hikers, take out the map and decide with them where you’ll break for a snack. Plan on stopping for a snack every 45 to 60 minutes of exercise.
If you planned to picnic, set it up at the peak. It’s always a winning option. You’ll also have more time to take in the beautiful scenery! Finally, don’t forget to bring a post-hike snack for the car so you can recover properly and calm the kids’ tired stomachs after their long day.
Choose snacks that contain carbohydrates (our fuel of choice) and protein, which helps repair muscles (*see our savvy ideas). Avoid foods that are high in fat because they take longer to digest (sorry, no chips in between climbs). To make life easier, choose snacks that are easy to eat and not messy.
Even before you set off, make your water bottle your best friend and start hydrating yourself. During the hike, you should take a few sips (approximately 125 ml) every 15 to 20 minutes. If the hike lasts longer than an hour at a steady pace, opt for sports drinks. You can make one yourself by combining 400 ml of water, 500 ml of juice and a pinch of salt. Children become dehydrated more easily so it is especially important to encourage them to drink. That’s why children’s backpacks with a hydration system are very practical (and fun!). Finally, don’t forget to hydrate after, even though the hike is finished
4 servings - Preperation time: 15 minutes
It’s often the small details that make all the difference in hiking. Say goodbye to the mess by rolling your sandwiches like a sushi roll. They’ll magically become easier to transport and fun for your hungry little ones to eat.
For a well-balanced meal, bring your favourite raw vegetable sticks as a side for this sandwich that won’t make a mess!
Annie is a nutritionist, doctor of pharmacy and founder of ScienceFourchette.com. Énergique, créative et allumée. She has a unique way of expanding your nutritional knowledge and simplifying your diet (a lot!).
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