As the warm sun shines and nature calls, hiking becomes an ideal outdoor activity during the summer months. Whether you're taking on a challenging mountain trail or exploring a calm forest path, it's essential to fuel your body with the right nutrients to support your overall health and well-being. In this blog, we’ll learn about healthy hiking snacks and discover how they can enhance your hiking experience while providing the sustenance your body needs.
Trail Mix: A Powerhouse of Energy
Trail mix is a classic hiking snack (and one of my personal favs!) that deserves a place in every hiker's backpack. Packed with a variety of nuts, seeds, dried fruits, and sometimes chocolate or granola, trail mix offers a convenient and nutrient-dense option to keep you energized during your outdoor adventures. The blend of healthy fats, protein, and carbohydrates provides sustained energy and helps prevent the mid-hike energy slump.
Homemade Energy Balls: A Tasty and Nutritious Treat
Store-bought granola bars can be loaded with added sugars and unhealthy fats. Instead, consider making your own at home to control the ingredients and boost the nutritional value. Homemade energy balls allow you to incorporate whole grains, nuts, seeds, and natural sweeteners like honey or maple syrup. Try these homemade protein hemp balls, they are perfect for a quick energy boost and provide a healthy dose of fiber, protein, and healthy fats.
Protein Hemp Balls
1 cup gluten free oats
1/2 cup organic almond butter
1/4 cup hemp hearts +2 tbsp.
1-2 tablespoons maple syrup
3 teaspoons organic unsweetened coconut flakes 3 tsp dark chocolate chips (Optional)
1. Combine all ingredients in bowl (melt almond butter if refrigerated)
2. Roll into bite sized balls & roll in additional hemp hearts
Vegetable Sticks and Hummus: Crunchy and Nutrient-Rich
For those seeking a lighter yet nourishing option, veggie sticks with hummus make an excellent choice. Carrot sticks, cucumber slices, bell pepper strips, and cherry tomatoes are low in calories but high in vitamins, minerals, and dietary fiber. Paired with a serving of protein-packed hummus, this snack combination will keep you feeling satisfied and provide essential nutrients for optimal performance. Try my easy homemade hummus recipe to avoid unwanted seed oils that most store-bought brands contain.
Easy Homemade Hummus
15-ounce can of chickpeas, drained and rinsed. 1/2 cup tahini 1/4 cup lemon juice
1 large clove of garlic 2 tbsp extra virgin olive oil 2-4 tbsp water (or as much as needed for desired consistency)
Salt, to taste.
1. Blend all ingredients together in a blender or food processor, add water as needed.
Fresh Fruit: Nature's Multivitamin
Summer is the season of fresh fruits, and they make excellent companions for your hiking trips. Fresh fruits like apples, oranges, berries, and grapes are not only hydrating but also rich in essential vitamins, minerals, and antioxidants. These natural goodies provide a refreshing burst of flavor while keeping you well-hydrated, aiding in post-exercise recovery, and supporting overall health. Maybe you’ll get lucky and stumble across some wild berries to forage while on your hike!
When it comes to hiking in the summer, choosing the right snacks is super important to support your overall health and nourish your body. The suggested snacks above offer a combination of energy, hydration, nutrients, and deliciousness. Remember to pack these snacks in reusable containers, stay hydrated with plenty of water, and listen to your body's cues for fuel and rest. With the right snacks and proper nutrition, you'll be able to fully enjoy the beauty of nature while nourishing your body on your summer hiking adventures. Happy hiking!