Are you getting ready to go on a hike into the foothills and need to pop something into your bag real quick for a boost of energy? But it feels like you’re spending too much time trying to decide on what snack to bring delaying you from getting to the trailhead before the rush?
Or maybe you brought the wrong kind of snack with you on your hike leaving you feeling like crap afterwards instead of rejuvenated?
In this post, I’ll go over when it’s a good idea to include hiking snacks, what makes the best hiking snacks, and give you a list to refer to so you can feel great during and afterwards.
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When do you need to consider a snack for your day hike?
Whether or not you need to consider a snack for your day hike can really depend on your physical ability, how long you are planning to go, and how difficult the trail is.
If you’re just starting out with hiking for the season and want to work on building up that stamina, it wouldn’t hurt to have a small snack on hand just in case your start feeling a bit sluggish. Allow yourself a little time to sit somewhere on the trail and take a break to eat if you can.
If you’re doing several miles, consider bringing a couple of hiking snacks with you. A good rule of thumb is to have a snack for every 2-3 miles on your hike or every 2 hours. This can really vary however depending on how challenging the trail is. If you anticipate this will be a harder trail than normal for you, bring an extra snack and plan to take some extra breaks.
The best part is that this list below can also be good options when going backpacking. It just takes a little more planning on your part to make sure you have enough on hand to sustain your energy levels.
What makes the best hiking snacks?
When you’re hiking, you’re expending a lot of energy. So you’ll want to make sure you replace that with some carbohydrates. One of the biggest mistakes I see from a lot of people is having a high protein snack with very little to no carbs.
Now don’t get me wrong, protein can be really beneficial. However, that’s something to save for AFTER your hike to support those muscles you just worked out. To keep energy levels up during your hike, you’ll want to focus on carbs. Carbohydrates are the body’s primary source of fuel. So if we deprive it by sticking to only proteins or fats, it has to work harder to give us the energy we need.
But don’t just eat any kind of carbohydrate. You’ll want it to be a high fiber source rather than added sugar. This will keep you from having large blood sugar swings which can ultimately make you feel sluggish shortly after eating.
Now let’s talk practicality. If you know it’s going to be hot outside, don’t bring something with chocolate or anything else that will cause a melty mess. Speaking of messes, make sure your snack has a little structure so it doesn’t get squished in your hiking pack. Cleaning out a smashed orange in your pack doesn’t sound like a good time. If you plan to bring any fruit, make sure it’s in a container.
You’ll also want to make sure your snack is non-perishable, meaning that it doesn’t need to be refrigerated. So dairy is out of the question…
Speaking of dairy, need some high protein dairy free snack ideas for after your hike? Check out my other blog post!
7 best hiking snacks to consider
Trail Mix
It’s called “trail” mix for a reason! This one is a classic as it is well balanced while providing you the energy you need immediately. Even better is that you can tailor it to your taste preferences.
One of my favorite homemade trail mix combos includes walnuts, pepitas, and two different dried fruits like raisins and mango. But you can also purchase pre-packaged options at the grocery store. Just make sure they don’t have any chocolate in them to avoid a mess on the trail!
Energy bar
Notice I didn’t say protein bar? As I mentioned before, you want carbohydrates during your hike. That’s what makes the difference between an energy bar and a protein bar. When looking at the nutrition facts, a bar containing around 30-45g of carbs and 5-10g of protein is ideal for increasing energy such as this Cliff bar.
Popcorn
A nice high fiber carb that you can bag up for a cheap energy source on the trail. Make it fun by seasoning it up in different ways. Like this Spicy Parmesan Popcorn recipe.
Teddy grahams and peanut butter cups
These little cookies aren’t just for kids. They are a good whole grain and fun to eat. Pair them with an individual peanut butter cup and you’ve got yourself a high energy snack.
Fruit snacks and nuts
Kids just have the best snacks don’t they? Fruit snacks or leathers are a great way to get that energy up quickly but you will want to pair this one with a protein like some nuts. Any nuts will do.
Food pouches
There are so many different food pouches these days! But I get it, they’re fun! I recommend these Noka pouches since they don’t require refrigeration and have the right balance between carbs and protein.
Energy bites made with dates
Dates are a great way to get energy quick while also providing some fiber. Check out these cinnamon almond nut butter bites. If you’re looking to make your own, here’s a recipe to try too.
One more thing…
Don’t forget to bring plenty of water on your hike! Staying hydrated is incredibly important to keep muscles working but also keeps your energy level at its peak for your hike.
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