Whether you’re day hiking, backpacking, or even planning to climb Everest, you need the energy to fulfill your plans. A healthy meal before a hike might be what you need to fuel yourself for the next hike. But what exactly is a healthy meal? Should you eat a whole cereal bowl? Or even some dry fruits would do the trick for winter hiking?
This article explains what to eat before a hike. Alongside a quick guide on top food ingredients your meal should have, we’ll also share the 7 best recipes that you can try before the hike. The best part? These meals won’t put your stomach on a long waiting list. So, let’s start.
Quick Answer: Should We Eat Before a Hike?
Unless you have a bad stomach, eating before a hike is crucial. Hiking burns calories, and you need a backup for that. After all, you wouldn’t want to growl between fellow hikers, right?
A healthy meal helps you maintain energy levels and keeps you hiking. And every hiking meal is healthy if it contains complex carbs, lean protein, fibre, and obviously a mouth-watering taste. But why only carbs, protein, and fibre? Read below to find out. Moreover, the quick 7 pre-meal recipes are just a 2-minute read away.
Table of Contents
What To Eat Before a Long Hike?
Hikers usually know what to eat before a hike. But if you’re one of those adventurous hikers who only care about the scenic beauty and the thrilling trails, then don’t worry. We’ve listed all of the key ingredients that deserve a part of your meal.
Quick Tip
Keep your food light and eat at least 1 to 3 hours before hitting the trail.
Go For Carbohydrates
Carbohydrates are energy powerhouses and they should take the most percentage of your meal. Before a hike, we’ll advise you to consume a meal rich in complex carbohydrates such as whole grains, fruits, and vegetables. As these are slowly digested, they provide a sustained release of energy, prevent energy crashes, and boost endurance for longer hikes.
Moreover, carbohydrates help to maintain optimal brain function, which makes it easy to navigate and make decisions during a hike.
Don’t Miss Proteins for Muscle Strength
Hiking can put significant stress on your muscles, causing microscopic tears, and you need Protein to repair and rebuild these torn muscle fibres. Moreover, Protein boosts your metabolism. It helps you burn more calories, and this can be a cherry on top for hikers working on their fitness goals.
Most importantly, protein has a high satiating effect, which means it keeps you feeling full for longer. This can help you manage hunger pangs during your hike and prevent overeating, especially when you’re carrying a heavy backpack.
Pre-hike meals can include high-quality protein sources like eggs, chicken, fish, or plant-based proteins like tofu. Eggs can be taken as scrambled eggs with sweet potatoes or egg pancakes.
Try Quick Fruits
Fruits like bananas, berries, and apples give a quick energy boost. Mixing them with yoghurt, oatmeal, or cereal can produce a balanced meal. Low-fat yoghurt is also a versatile choice. Pair it with berries and nuts and put it into a smoothie for a healthy energy drink before a hike.
You can also try sweet potatoes. They contain quick-digesting carbs that can provide sustained energy levels during your hike. You can take it with eggs or oatmeal or enjoy it with cinnamon and butter.
7 Best Foods to Eat Before a Hike
Here are the 7 most common foods that you should eat before a hike. Some of these are protein sources, while some provide high carbohydrates for longer hikes.
| Foods | Benefits | Serving Suggestions |
| Lean Meats | High in fiber & carbs, it provides lasting energy | Chicken, fish, turkey; pair with veggies or whole grains |
| Oatmeal | Pair with honey, fruits, or sugar for an added taste | Pair with honey, fruits, or sugar for added taste |
| Nut Butter | Rich in protein, fiber, and magnesium | Spread on whole-grain bread, pair with eggs or bananas |
| Eggs | Affordable, rich in protein, aids muscle repair | Include in breakfast, lower hunger during hikes |
| Pasta | High in carbohydrates for quick energy | Pair with lean meats or vegetables; avoid heavy sauces |
| Fruits | High carb content, hydrating | Protein-rich aids muscle strength |
| Nutrition Bars | High in fiber & carbs, it provides lasting energy | Supplement with fruits/vegetables for balanced nutrition |
1. Lean Meats
Lean meats, including chicken, fish, and turkey, are a great protein source with a low-fat content. Lean meats boost your metabolism and lower the chances of indigestion.
Hiking can be painful and tiring for your muscles, and lean meats can help in repairing tired muscles, making them the best food for hikers.
2. Oatmeal
Oatmeal is highly beneficial for you. It should be on your list if you’re planning for a long hike. Oatmeal is rich in fibre and carbohydrates and gives you lots of lasting energy during the hike. You can pair it with honey, fruits, or sugar for a complementary taste.
3. Nut Butter
Nut butter is full of protein, fibre, and magnesium. Some nut butters are walnut, peanut, almond, and cashew. They improve your muscle and bone strength.
Taking nut butter for breakfast is a great way to start your hiking day. You can take them with whole-grain bread, eggs, and banana slices.
4. Eggs
Eggs are a part of numerous breakfast recipes. They are cheap, widely available, and rich in proteins. Eggs are good for metabolism and repairing your tired muscles.
Moreover, they keep you full, and adding them to your pre-hike meal lowers hunger during hikes.
5. Pasta
Not expecting it? Well, Pasta is also an excellent choice before hitting the trail. It is rich in carbohydrates and provides a quick energy solution during hiking.
However avoid high sauces to prevent stomach issues as they digest slowly. You can take it with lean meats or vegetables to enhance its nutritional value.
6. Fruits
Fresh fruits contain high carbs and water, making them perfect pre-hike foods. You can take bananas, pears, apples, or dried fruits. You can take them for breakfast with Greek yogurt or oatmeal.
7. Nutrition Bars
You can also take energy bars or protein bars before a hike. They are rich in protein and improve muscle strength. However, don’t completely rely on them as they lack carbs.
Make sure to eat some fruits or vegetables to stay active. You can take nutrition bars on a hike for a quick energy boost.
7 Quick and Easy Pre-Meal Recipes To Try Before a Hike
Now that you know what to eat before a hike, let’s dive into 7 quick and tasty pre-hike recipes that you can try. The best part? You don’t have to be a cook to make them.
1. Oatmeal with Fruit | Best for Hikers Aiming for Lightweight Backpacking
Oatmeal breakfast is a great way to start your hiking day. It’s easy to cook and delicious, offering enough energy for a hike. Follow this quick recipe:
Ingredients
- 1 cup oats
- 2 cups water/milk
- 1 or 2 bananas
- 1/2 cup berries (fresh or frozen)
- Some walnuts or soaked chia seeds
- 1 tsp. ground cinnamon (Optional)
- 2 tsp. Honey or maple syrup (Optional)
Cooking Directions
- Pour 2 cups of water/milk in a pot.
- Put 1 cup of oats.
- Cook oats until they soften and absorb most of the liquid.
- Turn off the heat when the oats are cooked.
- Add 1/2 cup of frozen berries and gently mix. Berries release flavor and juices when unfreezed and sweeten the meal.
- Sprinkle some cinnamon powder. (Optional)
- Add some walnuts or chia seeds with a sliced banana.
- Add some honey or maple syrup. (Optional)
- Your oatmeal is ready
2. Protein Smoothie | Ideal Choice for Fitness-Oriented Hikers
Protein-packed smoothies boost your energy. While fruit smoothies are tasty, they lack protein. Enhance nutrition by adding protein powder.
Ingredients
- 1 cup water/coconut water
- 1 cup plant-based milk
- Any Fresh fruit (bananas, peaches)
- Plant-based or regular protein powder
- Soaked chia seeds
- Frozen berries
- 1 tsp. nut butter
- Some nuts (crushed or whole)
Cooking Directions
- Blend all ingredients in a blender until smooth.
- Add fresh, sweet strawberries and crunchy crushed nuts.
3. Wheat Bagel Sandwich | Energy Packed Meal for Vegan Hikers
A whole wheat bagel sandwich is a perfect mix of carbs and proteins, providing enough energy.
Ingredients
- 1 wheat bagel
- 1 spoon hummus
- 1 avocado
- 1/4 tomato or cucumber
- 1/4 red bell pepper
- 1 handful of spinach
- Salt and pepper to taste
Cooking Directions
- Cut thin slices of all veggies.
- Toast the bagel if you want.
- Spread hummus on bagel slices.
- Add cut veggies and avocado slices, and season them with salt and pepper.
4. Quick Pasta Salad | Quick Choice for Day Hikers
A pasta salad is a simple pre-hike meal. You can prepare it the night before and take it before the hike.
Ingredients
- Uncooked pasta noodles (try spirals)
- 1/2 cup olive oil
- A handful of Pesto
- 8 ounces feta cheese
- 1/2 cup black olives
- 1 cup sundried tomatoes
- 1/2 cup Pine nuts
Cooking Directions
- Cook pasta noodles as per box directions. Strain the water and rinse them to remove starch.
- Add some pesto and olive oil.
- Add sliced black olives, chopped feta, sun-dried tomatoes cut in half, and pine nuts.
- Cook them for a few minutes until everything is evenly mixed.
5. Greek Yogurt with Fruit | Delicious Meal for Long Hiking
Greek yogurt is, again, an easy and tasty recipe. It doesn’t require much cooking, only if you take homemade granola.
Ingredients
- 3/4 cup plain Greek yogurt
- Granola (Homemade or store-bought)
- 3/4 Cup Berries
- Honey and vanilla extract
Cooking directions
- Add 3/4 cup of plain yogurt in a bowl.
- Add vanilla extract for extra flavor and mix it with yogurt.
- Take another jar or bowl and add a layer of yogurt with assorted berries and granola
- Drizzle some honey over it.
- You can further top it with some nuts or dried fruits.
6. Scrambled Egg Toast | This Reminds Us of Home Morning Breakfast
Scrambled eggs with whole bread are also a good pre-hike meal.
Ingredients
- 2 whole wheat bread slices
- Butter
- 2 eggs
- Feta cheese
Cooking Directions
- Spread softened butter on both bread slices.
- Fry them until golden (2 mins per side), or use a toaster.
- Cook 2 eggs with feta cheese in 1/2 tbsp. Butter and add some salt.
- Put eggs on the bread, sprinkle fresh herbs, and add pepper if you want.
7. Grilled Chicken Quinoa with Roasted Veggies | Veges and Meat Combo That Provide Energy For Hours
This recipe requires some cooking, but you’ll surely enjoy this balanced meal. It’ll also keep you full and provide energy to hike easily.
Ingredients
- 1 boneless chicken breast
- Salt and pepper
- 1 cup quinoa
- 2 cups chicken or vegetable broth
- 2 tsp olive oil
- 2 cups mixed vegetables
- 1/4 cup chopped fresh herbs
Cooking Direction
- Season chicken with salt and pepper.
- Heat a pan and grill seasoned chicken for 6-8 mins until completely cooked.
- Boil quinoa with broth and 1 tsp olive oil.
- Boil them for 18-20 minutes until tender.
- Toss veggies, 1 tsp olive oil, and herbs. Add some salt and pepper.
- Roast veggies in the oven at 425 F for 20 mins or simply in pan.
- Eat grilled chicken with roasted veggies.
What Not to Eat Before a Hike?
Eating before a hike helps fuel your body for the next 8-10 hours, but you can’t take in everything on the buffet table. Here are some foods that you should avoid before hiking.
1. Fatty Foods
Digesting is slow for greasy, deep-fried, and fatty foods like cheese and excessive dairy. Having such foods before a hike can make you feel heavy and slower. They can also cause uncomfortable digestive problems.
Moreover, the energy produced is less than the time it takes to digest these foods. Therefore, don’t eat such foods at least a day before hiking,
2. Sugary Foods
Sugary foods like candy bars offer a quick energy burst. However, this energy boost fades away as soon as it arrives. You will feel tired and annoyed after the temporary boost.
Candy bars also increase sugar levels, which is not good for people with diabetes or anyone wanting stable blood sugar levels.
What Not to Eat Before a Hike? | 3. Spicy Foods
You should also avoid spices before hiking. They can cause heartburn and indigestion due to slow digestion. Salt, pepper, oil, vinegar, and citrus are good alternatives.
Apart from these foods, you should avoid carbonated beverages, sugary juices, and soda.
| Pre-Meal Recipe | Key Ingredients | Protein or Carbohydrate |
| Oatmeal with Fruit | Oats, Berries, Banana | Carbohydrate |
| Protein Smoothie | Protein Powder, Nuts | Protein |
| Wheat Bagel Sandwich | Whole Wheat Bagel, Hummus, Avocado | Carbohydrate, Protein |
| Quick Pasta Salad | Pasta, Pesto, Feta Cheese | Carbohydrate, Protein |
| Greek Yogurt with Fruit | Greek Yogurt, Berries, Granola | Protein, Carbohydrate |
| Scrambled Egg Toast | Eggs, Feta Cheese, Whole Wheat Bread | Protein, Carbohydrate |
| Grilled Chicken Quinoa with Roasted Veggies | Chicken, Quinoa, Mixed Vegetables | Protein, Carbohydrate |
What To Eat Before a Hike? – FAQs
1. What to eat a day before a strenuous hike?
Consume complex carbohydrates the night before the hike. Eat starchy foods like rice, beans, sweet potatoes, and whole-grain pasta. Also, take plenty of water to stay hydrated. Take a small meal with lean proteins and carbs for breakfast, like eggs, fruits, and granola bars.
2. What to eat before a 5 miles hike?
You should have a balanced diet, including protein, healthy fats, and carbohydrates. It will help you gain muscle strength and energy. Take high-carb foods in the night to boost your energy levels. Eat 1-2 hours before the hike and keep yourself well-hydrated. That’s all on what to eat before a 5 miles hike.
3. What to eat for breakfast before a hike?
You should take small meals containing lean proteins and carbs. Some breakfast meals include oatmeal with peanut butter and bananas, peanut butter and apple, greek yogurt with berries, and oatmeal with fruit and low-fat milk.
4. Is sugar good before a hike?
Yes, natural sugars from fruits and carb foods are good before a hike. Don’t take refined or excessive sugar because you will feel tired after an initial sugar boost. Carb foods contain simple sugars that are instantly absorbed, and complex sugars are lasting energy reserves.
5. Is it OK to hike on an empty stomach?
No, you should not hike on an empty stomach. Carbs are the main energy source for you while hiking. If you don’t eat, you won’t have the stamina and energy to continue your hike. You will feel lightheaded and tired, which can be dangerous.
Bottom Line
So that was all about what to eat before a hike. Hiking requires a lot of energy and muscle strength. Therefore, you should take foods rich in complex carbohydrates and proteins. Such foods provide you with the required energy and help in repairing muscles. Make sure to eat 1-3 hours before the hike to avoid indigestion during the hike. Don’t forget to hydrate yourself to stay active.