Sandwiches

What’s better than a simple sandwich with your favourite filling? There are plenty of energy-giving ingredients you can stuff between two slices of wholegrain bread. Try hummus and cucumber, cheese and pickle, egg or lean meats such as chicken and turkey. “One of our favourites is vegan cheese and sauerkraut on a bagel,” say Hird and Thornton.

Other meals you could include for your hike include wholemeal pasta with roasted vegetables, tofu and chickpeas, which doesn’t need reheating and is packed with plant protein and slow-release carbs. A boiled egg is also easy to carry with you and will give you a good protein boost.

Energy balls

Energy balls are a great alternative to snacking on sugary sweets or chocolate bars because they are packed with protein, healthy fats and fibre. If you make them yourself, you can add all kinds of ingredients and carry a few with you in a tub on a hike.

Here’s an example recipe from cook Kelly Ball:

20 dates
Big handful of almonds
Big handful of any other nut you fancy (eg cashews or walnuts)
Handful of raisins
Handful chia seeds (optional)
Handful dedicated coconut (optional)
Heaped tablespoon of coconut oil (hard)
Heaped tablespoon of peanut butter
Squeeze of honey

Simply whizz it altogether in a food processor before shaping into small balls. Keep in the fridge in an air-tight container.

If you’d like to buy some protein balls instead of making them at home brands like The Protein Ball Co and Bounce offer a variety of flavours.

5 hiking snacks that will keep you energised for hours, as recommended by nutritionists