What To Eat After a Hike For Optimal Recovery

After a long hike, you’re likely feeling hungry or tired. Getting proper nutrition after exercise can restore your energy levels and help your body recover more effectively. Eating the right foods, like carbohydrates and protein, plus staying hydrated, is crucial after any endurance exercise, including a long hike.

Making certain diet choices before and during your hike can also improve your performance and stamina during exercise and help you feel better afterward. However, people with specific health and fitness goals may want to consult a medical professional for personalized nutrition advice.

Carbohydrates are essential for the body, providing energy to the brain and all body parts.

While carbs are important before exercise, especially endurance exercises like a long hike, they’re also needed to restore glycogen stores afterward. Glycogen is the stored form of glucose (sugar) and is primarily stored in the liver and muscles. It acts as a backup fuel supply for the body.

During prolonged exercise, your body may use up some of these energy stores. Replenishing glycogen stores after intense exercise helps restore your energy levels and allows your muscles to recover properly.

Complex carbohydrates supply energy and help restore glycogen stores. Unlike simple carbs like honey and sugar that cause a quick rise in blood sugar, complex carbs increase blood sugar more gradually. Since complex carbs take longer to digest, they keep you feeling full longer, which is great after a long, sweaty hike. However, simple carbs might be helpful during a hike for a boost of energy.

Some examples of complex carbs include:

• Grains such as oats, rice, and wheat
• Starchy foods such as pasta and potatoes
• Legumes such as beans, peas, and lentils
• Fruits
• Vegetables

Consuming protein after physical activity like a hike can help boost glycogen stores. Adequate protein is important for building and maintaining bones, muscles, and skin. Proteins also serve as the building blocks for hormones, enzymes, and vitamins.

Hiking engages all the major muscles, so getting enough protein will help you recover faster, reduce muscle damage, and keep your muscles strong.

Examples of protein-rich foods include:

• Meat
• Poultry
• Eggs
• Seafood
• Legumes, such as beans, peas, and lentils
• Soy products, such as edamame, tofu, and tempeh
• Nuts
• Seeds
• Greek yogurt
• Cow’s milk

Fats can be beneficial after exercise because they provide energy and help absorb vitamins in the gut. Fat-soluble vitamins (A, D, E, and K) are vitamins that are better absorbed in the presence of fat. If your post-hike meal contains carbs and proteins containing fat-soluble vitamins, including a small amount of fat in the meal can help your body absorb and use these nutrients more effectively.

Dietary guidelines emphasize healthy unsaturated fats to reduce the risk of heart disease. Sources of healthy fats include:

• Nuts
• Seeds
• Avocado
• Olive oil
• Fatty fish, such as salmon and tuna

About 60% of your body is water, which is crucial for keeping all body systems working smoothly. When you sweat, especially during strenuous activities like a long hike, you lose fluids that need replenishing. If you don’t drink enough water to match what you lose, dehydration can occur, leading to symptoms like headaches, digestion problems, and mood changes.

Water is the best choice for hydration. You can also eat hydrating foods like fruits and vegetables with high water content to help keep you hydrated. Some electrolyte drinks might also help you rehydrate after a long hike.

Intense exercises like an arduous trek out in nature can stress the body, increasing harmful compounds called free radicals that can slow recovery. Some free radicals are okay—and the benefits of exercise outweigh the temporary inflammation. Antioxidants help keep free radicals in check so levels don’t become too high.

Eating foods rich in antioxidants might help improve recovery by supporting the body’s natural antioxidant defenses.

Antioxidant-rich foods include:

• Carotenoid-rich foods: Dark leafy greens and red and orange vegetables like carrots, tomatoes, and sweet potatoes
• Vitamin E-rich foods: Whole grains, seeds, nuts, peanut butter
• Vitamin C-rich foods: Citrus fruits, strawberries, sweet peppers

After a long hike or any strenuous activity, you might be too tired to prepare a meal. It’s a good idea to keep ready-to-eat foods like bread, peanut butter, canned tuna, or cereal on hand.

Simple, balanced meal ideas that can be packed in a bag for hiking or enjoyed at home to help with post-hike recovery include:

• Smoothie made with spinach, frozen fruit, protein powder, and milk of your choice
• Peanut butter and banana sandwich on whole-grain bread and a cup of low-fat chocolate milk
• Pasta salad with chopped hard-boiled egg, dark leafy greens, and vegetables such as carrots or bell peppers
• Bowl of cereal topped with nuts, seeds, and strawberries
• Whole-wheat wrap filled with hummus, grilled chicken or tempeh, sliced cucumbers, tomatoes, and spinach
• Tuna or turkey sandwich with lettuce and avocado slices
• Quinoa bowl with beans or lentils, leafy greens, and assorted vegetables
• Greek yogurt with low-sugar granola, hemp seeds, and berries

For meals you plan to take with you on your hike, make sure to pack them in an insulated bag or cooler to maintain freshness and prevent spoilage. Fruits like oranges, apples, and grapes pack well and can serve as a refreshing post-meal treat.

A combination of carbs and protein is ideal before any workout, including a hike. It’s recommended to consume this meal 1-4 hours before activity. Good quick options for pre-hike fuel include:

• Peanut butter and banana sandwich
• Greek yogurt with berries
• Pretzels and hummus
• Overnight oats topped with fruit
• A handful of nuts with raisins

These choices provide a mix of nutrients to support sustained energy and muscle function during your hike.

Avoid heavy or high-fat meals, which can be harder to digest and may cause discomfort during physical activity. Also, stick to foods you tolerate and are familiar with. Experimenting with new foods before exercising may cause digestive upset.

When considering what to eat during a hike, prioritize portability and convenience. A nutritious snack like bananas is ideal. They are portable and provide a quick supply of carbs and other nutrients such as potassium, vitamin B6, and vitamin C.

Some other convenient and nutritious snacks to eat during a hike include trail mix, energy bars with protein, fresh fruit such as oranges or grapes, and protein sources such as jerky or cheese.

After a hike, replenishing lost nutrients is crucial. It’s recommended to consume a nutritious meal within about 60 minutes after a workout to support recovery. Remember, even something simple like a smoothie or a turkey sandwich on whole-grain bread can provide the nutrients you need after a hike.

In addition to getting proper nutrition and hydration, you can support your body’s recovery after a challenging hike by:

• Gradually decreasing your activity level to allow your heart rate and breathing to return to normal
• Staying in a cool environment after heat exposure
• Engaging in gentle stretching exercises
• Soaking in a warm bath with Epsom salts to help relax muscles
• Resting by getting enough sleep and avoiding strenuous activities immediately after hiking
• Getting a massage to alleviate muscle tension and promote relaxation

Post-recovery nutrition plays a critical role in replenishing energy stores and supporting muscle repair after a hike or other physical activity. After a long hike, try to eat a meal containing complex carbohydrates, protein, and fats within an hour. It’s also important to rehydrate by drinking water or eating foods with high water content, like fruits.

Getting the right nutrition before and during a challenging outdoor trek can also improve your performance and recovery. Plan ahead to have portable and convenient meals and snacks you can eat before, during, and after hiking to enjoy the adventure and recover well afterward.