With summer holidays coming up, hiking local mountain trails is a great way to enjoy the natural beauty of Hong Kong. Hiking is simply one of the best ways to experience the outdoors, but it can also mean some physical exertion in high temperatures. If you are planning a hike that lasts for at least 2 hours, eating proper meals and packing to-go snacks will help fuel this fun-filled activity.
Before your hike: eat complex starch + protein + fruits
Before going on a hike, fuel up with energy-sustaining foods. Start with a wholesome breakfast. Eating a balanced breakfast with complex starch, protein, and fruits will get you started off in the right way.
3 foods to eat during your hike
For starch options, you may consider packing:
Also consider bringing protein foods. Canned tuna is a good option. This replenishes your body with protein and some sodium and it’s something that you can eat out of the can without cooking. For vegans, instead of canned fish, scoop a few tablespoons of salted peanut butter into a small container and bring this along. Or pack one to two ounces (30 to 60 grams) of nuts such as almonds, peanuts, and pistachios.
After your hike: eat within one hour
Aim to eat within one hour after your hike. Treat this meal as a post-workout meal; in other words, it is best to include protein foods as well as carbohydrates. Protein is important after any exercises or workouts - it repairs muscle breakdown and helps to rebuild them. An egg-salad or tuna sandwich, or a bowl of vermicelli with chicken and vegetables are good options.
For vegans, you can quickly blend a cup of green smoothie with spinach, frozen fruits, and plant milk; add additional almond butter, peanut butter, or protein powder for an extra protein boost. Alternately, make an avocado toast by spreading hummus or peanut butter on a piece of toast and topping it with ¼ or half avocado.
Gloria Tsang - Registered Dietitian