Don’t Bonk on the Ben: A Guide to Hiking Nutrition

We’ve all been there. You’re two hours into a glorious walk, the views are epic, but your legs have suddenly turned to lead.

Every step feels like a monumental effort, your mood plummets, and the thought of that final steep climb feels less like a fun challenge and more like a cruel joke.

This, my friends, is the dreaded “bonk.” It’s that moment your body’s fuel tank hits empty, and it’s the quickest way to turn a brilliant day out into a miserable slog.

But what if I told you that with a little bit of thought, you could pretty much eliminate the bonk forever?

The secret isn’t some expensive bit of kit or a punishing training regime. It’s much simpler, and far more delicious. It’s about what you pack in your lunchbox.

Think of food as the most important piece of gear you carry.

It’s your fuel, your morale-booster, and your secret weapon for conquering the trail. So, let’s ditch the sad, squashed sandwiches and talk about how to eat like a hiking champion.

The Pre-Hike Power-Up: Your Launchpad for the Day

Your hike doesn’t start at the trailhead; it starts at the breakfast table. Heading out on an empty stomach is like trying to drive to the Highlands with no petrol in the tank—you’re not going to get very far.

The goal here is to fill up on slow-release energy that will see you through the first part of your walk.

About 1-3 hours before you set off, aim for a breakfast rich in complex carbohydrates and a decent hit of protein.

Healthy fats from sources like avocado or nuts are also crucial, as they provide dense, long-lasting energy.

This isn’t the time for a greasy fry-up that will sit in your stomach like a stone. Think smart, not heavy.

Winning Breakfasts:

• A bowl of porridge (oatmeal) with berries, nuts, or a dollop of peanut butter stirred in. It’s the undisputed king of slow-burn energy.
• Scrambled eggs on whole-grain toast with a side of avocado.
• Greek yogurt with a sprinkle of granola and fresh fruit.

What to Skip on Hike Day:

To avoid feeling sluggish or uncomfortable, it’s best to steer clear of a few things:

• Heavy, Greasy Foods: A big fry-up or anything deep-fried can sit heavily and cause discomfort.
• Sugary Cereals: These can cause a quick energy spike followed by a crash before you even reach the first hill.
• Excessive Dairy: If you’re not used to it, a large amount of dairy can be hard to digest during exercise.

And don’t forget to hydrate! Start drinking water the night before and have a glass with your breakfast.

It sets you up for success before you’ve even laced up your boots.

The Trail Toolkit: Snacking Your Way to the Summit

Here’s where we throw out the old rulebook. Forget a single, massive lunch.

The key to maintaining energy all day is to become a grazer. Think of yourself as a human trail-mix machine, snacking on small bits of food regularly—say, every hour or so.

This keeps your blood sugar stable and your energy levels consistent, preventing those dramatic peaks and troughs.

Your trail toolkit should have a mix of two types of fuel:

1. The Main Engine: Slow-Burn Snacks

These are the logs on your fire, providing steady, long-lasting energy. They’re a balanced mix of carbs, healthy fats, and protein.

• Nuts and Seeds: The ultimate hiking food. Almonds, cashews, walnuts, and pumpkin seeds are calorie-dense, packed with good fats, and take up hardly any space.
• Jerky (Meat or Vegan): A fantastic source of protein that helps repair your muscles on the go and keeps you feeling full.
• Hard Cheese: A chunk of cheddar or a few cheese strings are perfect for a savoury, satisfying hit of protein and fat.
• Nut Butter Sachets: Lightweight, mess-free, and incredibly energy-dense. Squeeze onto an apple, a cracker, or straight into your mouth—we won’t judge!
• Hummus with Crackers or Veggie Sticks: A great savoury option that provides a good mix of carbs and protein.

2. The Turbo Button: Quick-Boost Snacks

These are your secret weapon for when you hit a steep section or feel a sudden energy dip. They’re simple sugars that your body can convert into energy almost instantly.

• Dried Fruit: Mangoes, apricots, and dates are brilliant. They’re basically nature’s energy gels, packed with quick sugars and potassium for muscle function.
• Energy Chews or Gels: For really strenuous climbs, these are a super-efficient way to get a direct hit of fuel without having to digest a lot of food.
• A Handful of Your Favourite Sweets: Yes, you have permission! A few jelly babies or some dark chocolate can be a massive psychological boost and provide that little kick you need to get over the final stile.

Don’t Forget the Salt! When you sweat, you don’t just lose water; you lose crucial salts called electrolytes.

Munching on salty snacks like pretzels, salted nuts, or crackers helps replenish these electrolytes, which is crucial for staying properly hydrated and preventing painful muscle cramps.

The Recovery Feast: Refuel and Repair

You’ve made it! You’re back at the car, tired but triumphant. The adventure isn’t quite over, though.

What you eat now plays a huge role in how your body recovers. The 30-60 minutes after you finish a hike is the “golden window” where your muscles are screaming out for nutrients to repair and refuel.

The magic formula for recovery is a combination of carbohydrates (to restock your energy stores) and protein (to repair your muscles). Aim for a ratio of about 3:1 or 4:1 carbs to protein.

Perfect Post-Hike Meals:

• The Pub Classic: A hearty meal of fish and chips or a burger is a time-honoured recovery feast for a reason!
• At Home: A big bowl of pasta with chicken, a chilli con carne with rice, or a salmon fillet with sweet potatoes are all fantastic options.
• On the Go: If you’ve got a long drive home, a recovery shake or a simple snack will do the trick beautifully. Many experts consider chocolate milk the perfect recovery drink, as it naturally has the ideal carb-to-protein ratio, plus fluids and electrolytes. A banana and a protein bar is another great choice.

Boost Your Recovery: To give your body an extra helping hand, think about adding some antioxidant-rich foods to your post-hike meal.

A tough hike can cause inflammation in your muscles, and foods like berries, cherries, or even spices like turmeric can help reduce this, speeding up your recovery and getting you ready for the next adventure.

Conclusion

Getting your trail nutrition right is a game-changer. It transforms your hiking experience, giving you the energy to walk further, climb higher, and most importantly, enjoy every single moment.

So next time you pack your rucksack, give as much thought to your snacks as you do to your waterproofs. Your legs will thank you for it!

What are your go-to trail snacks? Share your favourites in the comments below!