How to Eat Like a Hiker: Nutrition Q&A with Reyna Franco
We’ve heard it before—eat a giant bowl of pasta the night before a big race. Carbo-loading is a thing when you need some energy to push you through periods of long physical activity. But does the same go for hiking?
Sure, you can be out trekking for hours upon hours at a time. But the physical output is completely different than that of a half-marathon per se. Hiking pushes you physically, mentally, and emotionally but it’s not a race. At least, it shouldn’t be. Slow and steady can be the just the ticket to taking in the beauty of nature around you. So, how do fuel before, during, and after a hike? Should we have large bowls of pasta and bread the night before? Do we pack the carbs in our backpacks for energy boosts?
We asked Reyna Franco, Registered Dietitian Nutritionist & Certified Personal Trainer, as well as, avid cyclist and hiker, how to best feed our bodies when we plan on feeding our souls in nature.
Hey Reyna! Tell us a little about yourself and your background.
I am a registered dietitian nutritionist and certified personal trainer with a Master’s Degree from Columbia University in Applied Physiology and Nutrition. I have a private practice in New York City where I provide nutrition counseling for sports performance, weight management, diabetes, heart disease, gastrointestinal disorders, and food sensitivities. I love my profession because I get so much joy out of helping people improve their lifestyle so they meet their goals, whether they want to enhance athletic performance, lose weight, or improve their health.
Wow! So you know lots about what we should be eating every day, including hiking days. Tell us, should the way we eat differ before a hike versus after? Why?
Before the hike, you will want to provide your body with the fuel it needs for stamina and endurance. We often start hikes early in the day so I suggest a healthy breakfast before a hike that contains carbohydrates for energy and protein for satiety. An example is a bowl of oatmeal with flax seeds and fruit. This type of breakfast will give you the fuel you need to hike strongly.
After the hike, you will want to refuel your energy stores. Again, have a meal with both carbohydrates and protein. I usually try to coincide the post-hike meal with lunch or dinner. Ideas include having a carbohydrate such as whole grain pasta, brown rice, or quinoa with a protein like beans, legumes, fish, or chicken. And don’t forget to include fruits and vegetables to boost your health and immunity.
At Fit & Forest, we want to speak to all kinds of hikers, but mostly to the ones that love being in nature so much that they’ll push themselves to go on the really epic—and long—hikes. What are the best ways to stay energized and fueled while on a long trek?
You will want to snack regularly while hiking. Your main source of energy will come from carbohydrates. I always carry a peanut butter sandwich on whole wheat bread for the carbs and protein. I also carry dried fruit (more carbs) and nuts (a good fat) to munch upon while hiking. I try to make sure I don’t go more than 1 hour without eating something.
It is also very important to drink water while you are hiking. That will help you digest the food and provide the fluid your body and brain needs to function properly while exercising. I use a hydration backpack (Camelbak) which ensures that I sip water regularly as I hike.
What are some of your go to snacks while out hiking?
Peanut butter sandwiches, fresh fruit, dry fruit, nuts, & seeds.
That’s easy and tasty enough.
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Fresh fruit is portable and easy to eat on the go. Plus, it’s got those good carbs that give you energy.
Now Reyna, we’ve heard you hiked some of the most treacherous mountains both domestically and internationally. What was the hardest hike you’ve ever done?
The hardest hike was the final ascent to the top of Kilimanjaro which is Uhuru Peak at 19,340 feet. We started the climb at 12:00am – the 5 km ascent took 5 hours! It was very slow going due to the steepness of the trail and the altitude. It was frigid at the top but the sunrise was magnificent. Then we had to hike down 11 km to our next campsite. It was a long, arduous day.
Reyna at Uhuru Peak.
What about the most beautiful?
Hiking in the Himalayan mountains to Everest Base Camp was spectacular. Being surrounded by those high peaks is awe inspiring.
Beautiful but tough. Those are some crazy feats of athletics. Why do you enjoy hiking and long distance cycling so much, as a means of exercise?
There are so many reasons why I enjoy hiking and cycling. At times they are challenging and competitive while other times they are meditative and spiritual. It depends upon who I am with (training alone or with a group) and my goals for the day. On a training day, my goal is to follow my training plan to improve my performance. But on a non-training day, I hike or ride with friends and enjoy the sights and sounds of nature. There is nothing better being outdoors.
