‘Tis the season for excursions in the middle of nature on hiking trails. Beyond having the right equipment and the right clothing for the activity, though, what you eat before the hike and what you take with you is super important, too! The instability of the routes and the roughness of the terrain can make the physical effort pretty intense, so the body needs the right amount of energy to tackle the hike without discomfort or fatigue. "For those who practice activities at high altitude, it’s essential to hydrate properly and follow a proper diet before, during and after the hike," says nutritionist Ermina Ebner, who together with the American Pistachio Growers (a non-profit association of, you guessed it: American pistachio growers), has provided us with a few useful tips for all the hikers and outdoor adventurers out there!
Dinner before the hike
For the evening meal before the day of the hike, it’s essential to ensure the right amount of energy and nutrients for the proper functioning of the body. The basic rule to follow is to eat a complete meal based on complex carbohydrates, proteins and good fats. That means bread, pasta, rice, cereals or potatoes will all work. These foods allow us to recharge our energy levels to cope with physical effort. Yes also to lean meats (like chicken or turkey), fish, eggs or beans, seasoned with extra-virgin olive oil – the source par excellence of "good" fats. It’s also important to make sure you’re properly hydrated, which is necessary for combating fatigue. So – yes to lots of water and foods that are particularly rich in it, such as seasonal vegetable like zucchini, lettuce, cucumbers and tomatoes. In addition, these veggies provide precious minerals such as magnesium and potassium, which are both essential to stave off feelings of tiredness that can occur when you’re on your way to the hike!
Breakfast before the excursion
To best face the hike ahead, it’s essential that you eat a solid breakfast. Without it, you risk losing energy and feeling fatigued. To start the day with the right amount of energy, it’s necessary to have a healthy and complete breakfast that you’ve eaten at least a couple of hours before leaving for the hike. Make sure you eat complex carbohydrates, such as whole grains (oat, rye, spelt) combined with simple sugars from fresh fruit – both of which keep away sudden drops in energy. Fruits like peaches or apricots are also rich in antioxidants such as beta-carotene (which protects against damage caused by exposure to the sun). A small amount of complete proteins, such as a low-fat yogurt, kefir or milk, is essential for muscle health, making it ideal for a pre-hike breakfast!
What to take with you
Water is essential to keep the metabolic processes moving, which gives us more energy. If you regularly drink about 2 liters of water a day, then during an excursion of medium intensity, plan for at least 1 liter of water every two hours’ hiking. To reduce this amount, you can make drinks containing sugar and sodium, which allow you to replenish the liquids lost through sweating and keep away feelings of tiredness. As for the food to take with you, focus on snacks that provide energy and won’t take up too much space in your back. A useful solution? Nuts. In addition to being easy to carry and practical to eat, nuts are full of energy and super-nutritious. They provide "good" fats, fiber, vitamins and minerals that promote the overall well-being of the body. "Toasted pistachios grown in the United States, for example, are perfect for muscle recovery," says nutritionist Ermina Ebner. "They provide complete proteins from all 9 essential amino-acids that are useful for the growth and maintenance of muscles after physical exertion.”