Essential Nutrients for Hill Walkers: Fuel Your Adventure with These Nutritious Snacks

Carbohydrates: Your Primary Energy Source

Carbohydrates are the body’s preferred source of energy, especially for the prolonged physical activity involved in hill walking. When you’re trekking up a steep incline, your muscles rely heavily on glycogen, the stored form of carbohydrates, to keep you moving.

Snack Ideas

Oat-based energy bars: Rich in complex carbs, oats provide a steady release of energy.

Dried fruit mix: A blend of raisins, apricots, and apples offers quick energy with natural sugars.

Oat cakes with nut butter: The oats provide sustained energy, while the nut butter adds some healthy fats, protein and satisfying taste.

Protein: Supporting Muscle Repair and Recovery

Protein is essential for repairing and building muscle tissue, which is particularly important after a day of hill walking when your muscles need to recover. Including protein in your snacks helps to reduce muscle fatigue and aids recovery, so you’re ready for your next adventure.

Snack Ideas

Hard-boiled eggs: Portable and can be eaten cold - packed with high-quality protein.

Beef jerky: A convenient, savoury snack that provides a good dose of protein.

Greek yoghurt with nuts: This combination offers protein along with healthy fats, making it both nourishing and satisfying.

Healthy Fats: Sustained Energy and Satiety

While carbohydrates are crucial for immediate energy, healthy fats provide a slow-burning fuel that helps keep you going over the course of a long walk. They also help keep you feeling full, which is important for maintaining your energy levels.

Snack Ideas

Trail mix with nuts and seeds: Almonds, walnuts, and pumpkin seeds offer a mix of healthy fats and a bit of protein.

Dark chocolate with almonds: Dark chocolate contains healthy fats, and combined with almonds, it makes for a satisfying and energy-boosting treat.

Energy bites: you can buy these premade, but we think it’s more fun to make your own! We love this recipe for stuffed energy balls.

Weather Considerations: Choosing Snacks that Withstand the Elements

When planning your snacks for a hill walk, it's important to consider the weather conditions you'll be facing. In hot weather, chocolate-covered snacks or those with high fat content can melt, making them messy and difficult to eat. Instead, opt for dried fruit, nuts, or wholegrain crackers that can withstand the heat. On the other hand, in cold weather, some snacks can freeze solid, especially those with high water content like fresh fruit or energy gels, which can become hard to bite into. To avoid this, choose items that are less likely to freeze, such as nuts, jerky, or energy bars specifically designed for cold weather.

Hydration: Staying Hydrated for Peak Performance

Staying hydrated is crucial for maintaining energy levels and optimal performance during a hill walk. Dehydration can quickly drain your energy and impair your ability to keep going. While water is essential, especially during strenuous hikes where you lose fluids through sweat, you also need to replace electrolytes like sodium and potassium that are vital for muscle function and fluid balance.

Did you know: Taurine plays a crucial role in maintaining normal hydration and electrolyte balance in the body, interacting with sodium, potassium, and magnesium ions to regulate their levels and support various physiological functions - there’s 1000mg of Taurine in our Zest Active!

Zest Active: Key Nutrients to Optimise Your Performance

Zest Active provides a convenient and effective way to support your energy levels. Mixed with water, it not only hydrates but also delivers essential vitamins and minerals to help maintain your focus and stamina throughout your hike.

In Zest Active you’ll find B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), which play a crucial role in energy metabolism helping to convert carbohydrates, fats, and proteins into energy, which is essential for sustaining physical performance.

The combination of ingredients including Beta Glucans, L-Lysine, L-Theanine, and Taurine, offers a range of benefits that support energy, the immune system, mental clarity and muscle function.

Antioxidants: Combatting Oxidative Stress

Physical activity, especially in an outdoor environment, can increase your body’s production of free radicals, which are unstable molecules that can damage cells. Antioxidants help neutralise these free radicals, protecting your body from oxidative stress and inflammation.

Snack Ideas

Mixed berries: Blueberries, strawberries, and raspberries are rich in antioxidants and easy to pack.

Dark chocolate: Contains flavonoids, which are potent antioxidants.

Herbal tea: A warm thermos of green tea can provide antioxidants and help you stay hydrated.

Optimal nutrition is key to making the most of your hill walking adventures. By fuelling your body with good nutrients, you’ll not only enhance your performance but also enjoy your time in nature more fully. Remember to listen to your body, eat when you’re hungry, and stay hydrated throughout your walk. Whether it’s a day walk or a longer trek, packing a variety of nutrient-dense snacks will ensure you’re well-prepared for the journey ahead. Happy walking!

*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Author: Revive Active   www.reviveactive.com