The proper hiking nutrition is important during your walking holiday. You will need to eat foods rich in protein to keep your muscles fit and carbohydrates to give you enough energy and fuel for your muscles to be able to hike at a steady and consistent pace.

Even before you start hiking eat a lot of carbohydrate foods. What this will do is help load your muscles with glycogen and provide fuel for the needs of your body. And continue to replenish your carbohydrates along the hike.

Do carry protein bars along the trail which contain carbohydrates, proteins, fats, minerals, vitamins and water, all if which gives your body energy. So a protein bar can be an essential snack, helping you get through your busy hiking day.

Also eating a protein bar within two hours of finishing your hike will perk you up as this is when you tend to store the most carbohydrates. A protein bar is an easy way to get that extra fix of energy.

Carbohydrates too are necessary for the production of energy in your body. The body will take these carbohydrates and convert them to sugars for easy consumption. The starch in carbohydrates is used for energy in the form of glucose (the sugar) to power the body during the hike.

If the body runs out of carbohydrates it will burn other elements including fat. It will then go to your protein stores to use for energy output. When your body goes to fat usage for energy your level of performance will drop. When the body goes from fat to protein, it is beginning to take apart muscle mass and will cause your hiking performance to further drop significantly. If you have ever noticed a lack of energy in the late afternoon of a long hike this may be one of the causes.

For some additional advice on healthy trail foods the popular Trail Food: Drying and Cooking Food for Backpacking and Paddling is a excellent choice. Rated by many as the best book in this category.

Michael Barry, a professional cyclist writes in his book – Inside the Postal Bus about bicycle racing but I also find this true about hiking.

 “While racing in the heat, it is hard to consume food but easy to drink fluids, whereas in the cold and wet weather it is easier to eat but harder to drink. Often times I need to remind myself to drink in the cold, and in the heat I simply consume Clif Shots, since they are easy to get down and digest on a hot day.”

So proper hiking nutrition requires that you eat and drink during your hike, not really a surprise is it?