The Right Nutrition for Mountain People

Not only does your hiking gear have to be right, but the food you take with you should also be well thought out!

Food provides us with energy for our mountain tour. But it is also responsible for an extra pound or two that you carry on your back.

Of course, how much food you pack always depends on the hiking route you choose. If you pass many alpine huts, you'll have an easier time getting food than if you're alone in the wilderness. 😉

But surely no one wants to go up the mountain hungry or with low blood sugar, so here are a few suggestions for your next hiking trip.

So what do we urgently need to consider when hiking?

• Take enough water or tea to drink.
• Pack food that provides energy and doesn't weigh too much.

Hiking with a full or heavy stomach on the mountain = No-Go!

Make sure you don't eat too much fatty and carbohydrate-rich food before a strenuous hike. Because your stomach will then be busy digesting, which will make your hike more difficult. That means, eat light and easily digestible meals before the hike and treat yourself to the heartier alpine dishes as a reward afterwards.

If you want to walk a little further after your visit to the alpine pasture, it's best to sit down for a while and digest your food. You'll see, this will make your ascent or descent much easier. P.S. Many alpine hut owners claim that their homemade schnapps stimulate digestion... ;-).

Power Breakfast for Hikes

To start the hike energized, you need a good breakfast. Porridge would be a good choice for this! The oatmeal provides the necessary strength for the ascent and doesn't lie too heavy on your stomach. I like to add some protein powder and then milk or water. Then sweeten it a bit and briefly microwave it. And the delicious power breakfast is ready!

Small tip: Sprinkle some cinnamon on top. Damn delicious!

Another breakfast tip would simply be yogurt with some fruit, like berries.

The Right Snack for On the Go

Are you one of those people who eat nothing or very little for breakfast? Or do you just need something to munch on in between?

My recommendations:

• Bananas
• Apples
• Nuts
• Energy bars

Shakes/Smoothies

All smoothie and shake lovers (like me) won't miss out here either!

A shake is generally easy to digest, and with the right choice of raw materials, your body will be optimally supplied during a hike.

These three components should be in your shake:

• Protein: Quark, cottage cheese, milk (plant-based alternatives: rice or soy milk), protein powder (whey protein or rice-pea protein)
• Carbohydrates: Oatmeal, carbohydrate-rich fruits like bananas, strawberries, raspberries, dates, etc.
• Fats: Nuts of all kinds, flaxseed, chia seeds, natural cocoa powder, etc.

For sweetening I recommend:

• Honey
• Maple syrup
• Dates
• Erythritol
• Stevia

 My recipe idea:

• 30 g whey protein (chocolate)
• 1 banana
• 50 g oatmeal
• 400 ml skim milk
• 1 tbsp natural cocoa powder

Lunch

For lunch, you have two options:

Option 1: You pass an alpine hut and eat there.

Option 2: You bring a main meal in a fresh food container.

My Favorite Food on Alpine Pastures

Eating at alpine pastures is always a special highlight. For me, it's a small reward after the ascent, and that's why I really enjoy the food there!

My favorite food?

I'll just say one thing: KAISERSCHMARRN! :-)

You should also try herder's macaroni, handmade dumplings, or filled pasta.

What food to bring on hikes?

When I pack food for myself, I make sure it's healthy and balanced.

I often take leftovers from the night before or make a quick, simple meal like rice with vegetables.

Otherwise, you can also pack sandwiches and spreads and have a nice picnic. Super relaxing and idyllic with wonderful views. But don't take too much with you, you have to carry it all! ;-)

Dinner

After a strenuous hiking trip, you look forward to a hearty dinner even more. You burn a lot of calories while hiking, so you can treat yourself in the evening! For me, it's usually pizza :-).

I wish you a great hike and a good appetite.

Your Anna.