We’re huge fans of walking here at Strong Women, and one of our favourite things about trekking is the fact that you can snack as you go. There’s no frantic fuelling before setting out and no need for synthetic mid-walk gels; instead, you can chew while exploring at your leisure.

Of course, what you eat on a hike is important. It’s not enough to snack regularly; the kind of snack matters.

Whether you’re walking a few miles or planning a trek over a few days, you need to make sure you’re putting the right food into your body to keep up your energy levels and avoid fatigue and dehydration.  

“Without the right nutrition, you are putting excessive stress on your body and you’ll find it harder to recover at the end or the next day,” says nutritionist Hilary Abbott. “And, let’s face it: if your energy drops, your motivation, focus and enjoyment will fall flat before the finish line.”

The foods you choose to take with you will be similar to what you eat before or after doing other types of exercise. Dr Federica Amati, head nutritionist at science and nutrition company ZOE, tells Strong Women: “There are many bars and shakes marketed to sportspeople, but for most of us, they’re unnecessary. They often contain a wide range of additives that won’t support your health.” Instead, she recommends making snacks from whole foods that contain protein, carbohydrates and healthy fats to fill you up, maintain muscle health and release energy over a longer period.  

Abbott adds: “It’s not just about calories, but also quality nutrients that your body recognises and knows what to do with.”

Ellie Stevens, 34, started hiking when she was struggling with her mental health and didn’t want to exercise in a gym. She created a group called Hiking With Huns for other women who want a safe space to explore, socialise and exercise.

Stevens always takes snacks with her. When preparing her stash, she says that the first nutrient she looks at is protein:  “Hiking uses more muscles than you might expect, so it’s important to go for slow-releasing energy on long hikes and for muscle strength and recovery. Examples include nuts like almonds, pistachios or even peanut butter sandwiches. Beef jerky and cheese are also great sources of protein – a mini charcuterie board goes a long way on a hike.” 

Lucy Hird, 30, and Emily Thornton, 35 – also known as Soft Girls Who Hike – recommend taking more food than you think you’ll need in case you get lost or there’s an emergency. They also advise taking time to sit down to eat and enjoy your snacks. “Who doesn’t love enjoying their lunch with beautiful views?” they ask.

So, what are the best snacks to pack next time you head into the hills? 

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.  

Homemade flapjacks

Oats are a rich source of carbohydrates and fibre, which boost energy levels and leave you feeling fuller for longer. While some shop-bought flapjacks are often high in sugar, homemade ones can be nutritious and tasty. Stevens says: “I’m not a fan of shop-bought grain bars, as I like to know exactly what ingredients are going into my food. I prefer to make my own protein flapjacks at home using a high-quality protein powder along with organic oats, honey, coconut oil, dried fruit and maple syrup.”

Energy bars

Personal trainer Eloise Skinner is a fan of protein-rich energy bars, especially for activities where you might be moving for a while without a break (like hiking or teaching fitness classes). “It’s essential to fuel with something that keeps your energy consistent for hours,” she says, adding that she looks for easily digestible options in a range of flavours.  

Brands include Clif, Warrior, Grenade and Fulfil. It’s worth trying a few before you set off on a long adventure as some can be heavier than others and you may find some bars are too sweet. 

Fruit and nuts

Dr Amati says fruit, nuts and seeds are light and easy snacks to carry with you on a hike. Try making your own trail mix with your favourite ingredients. If you have a sweet tooth, add in some dark chocolate. “Bananas are a great option – they contain good amounts of energy, but they’re also rich in fibre, which slows digestion, releasing energy over a longer period. Try pairing your fruit with some minimally processed nut butter to give you that extra bit of energy,” she adds. 

Stevens says: “Blueberries are great as they’re high in antioxidants and help with muscle recovery as well as energy.” The brand Superfoodio makes plant-based peanut butter buttons, which are great for a low-sugar, natural energy boost when you’re on the go.

As well as your snacks, remember to stay hydrated and wear suncream and a hat if you’re out in the hot sun.

Hiking can burn a lot of calories so it’s important you look after your body in the same way you would while doing any other type of sport. 

Images: Getty; Ellie Stevens; courtesy of brands