Have you ever felt exhausted halfway through a hike? Heavy legs, crashing energy, or even dizziness? That’s not bad luck—it’s bad fueling! In this video, James Appleton, a licensed guide and certified strength and conditioning coach in the Adirondack Mountains, shares the ultimate hiking nutrition strategy to keep your energy high, avoid bonking, and power through your hike from start to finish.
🏔️ Key Hiking Nutrition Topics Covered:
✔ Carbohydrates for hiking – Learn why carbs (both simple and complex) are your body’s best fuel for the trail. Discover the best pre-hike meals and on-trail snacks to maintain endurance.
✔ Protein for muscle endurance – Prevent muscle breakdown with trail-friendly proteins like jerky, tuna packs, protein bars, and nut butters.
✔ Healthy fats for long-lasting energy – Nuts, seeds, cheese, avocados, and dark chocolate are the secret to sustaining energy on long hikes.
✔ Hydration and electrolytes – Stay properly hydrated with the right balance of water and electrolytes to avoid dehydration, cramps, and fatigue. Learn about the best electrolyte drinks, powders, and salty trail snacks.
Best Hiking Snacks & Meals:
Cold-cut sandwiches, wraps with nut butter, peanut butter & jelly, dried fruit, trail mix, cheese, and energy gummies – perfect for short hikes or long day hikes.
Electrolyte drinks – Keep a 50/50 split of water and electrolyte-infused drinks to replenish lost minerals.
Get in Peak Shape for Your Next Hike!
If you’re looking for help improving your hiking strength, endurance, and nutrition book a call with James to discuss his different coaching options here
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I hike a lot. Coming up on 15k trail miles. I have gotten to the point that I have started carrying real food instead of hiker food. I make fresh pasta and breads on trail, carry actual vegetables. And basically try to keep my trail food as close to off trail food as I can. It’s heavier, but it tastes so much better as well as being better for you.
I know how much I can carry all day, so it’s probably easier for me than someone new. I mean my cook kit is 20-22 oz, which is probably 4 times the average hikers pot and stove. Haha
Backpacking
Backpacking. Going on a tow week hike, with my eldest daughter in the French alps. 10 miles a day + a Kilometre in elevation. Energy is an issue.
Backpacking
Backpacking 🥾