If you’re heading off for a hiking trip with the kids, you can’t leave home with a backpack that’s stuffed with healthy hiking snacks to help keep energy levels up and offer excellent nutrition for when you’re on the go.
Beyond choosing foods and snacks that are rich in fiber, protein, healthy fats and other nutrients that can help improve workout performance, you also want to make sure that you’re providing enough calories overall for a hiking day, since your body will require more than it would on a day with less activity.
A snack break on a hike can be a welcomed break to your adventure as you take on new challenges and scenery, so you will need to fuel accordingly for yourself and your family. Good hiking snacks and ideas include ones that are tasty and satisfying, those that are non-perishable (you can eat easily without worrying if they will go bad after a few hours),and packed with nutrients and of course so you can keep the munchies at bay and have greater endurance and stamina as you hike.
While the number of snacks may differ depending on how long you’re hiking for, these are some of the best healthy hiking snacks to stock up on before your hiking trip.
Banana with Nut Butter
This winning duo is awesome for a hiking day because banana has both fast-acting and sustainable carbs, since there’s a good dose of fiber for that long-lasting energy as well as those immediate grams that can be used ASAP for fuel.
Plus, banana also has electrolytes, which you may lose as you sweat during your hike—potassium and magnesium will aid in muscle recovery and keep you more energized as you move.
The nut butter offers good protein and fat to fill you up for longer, so you won’t feel hungry shortly after and can focus on your hike with high momentum. Peanut butter or almond butter are both nice options, and you can bring packets of them with you to easily drizzle over your banana on the spot.
A Bobo’s Bar
You can’t go wrong with a snack bar or protein bar that has sufficient sources of both carbohydrates, proteins, and fats to keep you energized all day long. Bobo’s offers both protein bars and snack bars, and you can even go with the Stuff’d bars, which have that extra dose of filling fat and fiber from the nut butter inside. (And the density in texture makes you automatically feel fuller too!)
Bars make excellent hiking snacks because you can pack as many as you like, they’re light and easy to carry around and they can give you that immediate energy boost as well as long-lasting power.
DIY Trail Mix
Another healthy hiking snack idea is to make your own trail mix at home that’s packed with nuts and seeds as well as a little bit of natural sweetness. Aim to keep added sugars low, but include some sugary content to make sure your energy levels are high enough! That little boost in sugar and carbs is needed for fuel as you hike.
Try including a mixture of nuts and seeds, like almonds and peanuts or pistachios with pumpkin seeds or chia seeds, for example. Then add in some sweetness—goji berries, dried fruit, like dried mango or strawberries for instance, and dark chocolate are all good options.
You can also choose unsweetened coconut flakes, which have high-fat content to improve satiety, or crumble up a Bobo’s bar for a dose of heart-healthy oats and fiber as well as some added texture.
Jerky Stick and Another Piece of Fruit
Jerky offers quick protein and sodium, a necessary electrolyte at all times, but especially when doing activity. Beef jerky and turkey jerky are two good examples that can be found at nearly all convenience and grocery stores. Pairing it with something containing carbs is also smart, since your body needs the fuel to keep moving along the hike. Fruit or grains, like cereal or granola, are two hiking snack ideas that are easy and non-perishable.
You don’t want to bring some fruit that are more easily spoiled, like berries, but rather those that are hardy and have a naturally longer shelf life, such as oranges, apples, bananas, and kiwi. Grapes could also be okay in a bag—but still they may taste a bit soft and warm if you’re waiting too long to eat them. And if it’s a skin-bearing fruit, like an apple, eat the skin! That’s where the fiber is to keep you fuller for longer as you go about the day.