31 Jul 20

How to fuel your body for hiking

Sam McCrow Training and Preparation

When you are prepping in the weeks and days ahead of a long-distance multi-day walk, it’s easy to focus on your physical training, but what you eat and drink is just as important. Many people exercise without dealing with their nutrition. Nutrients provide energy, serve as a building material, and regulate important processes in our metabolism, so a good diet really can help you get the best results.

Here are our top tips on how to sustain energy throughout the day, along with some fave snack ideas from RAW staff.Why nutrients are important

Blood sugar (aka glucose) provides the energy that keeps your brain buzzing and your heart ticking, and all your other muscles and organs functioning nicely. If you eat a varied diet and regularly throughout the day, you’ll be able to keep your blood sugar within the normal range, giving you sustained energy during and after training. Good nutrition will also allow your body to recover and repair each day.

When you don’t fuel your body properly, your blood sugar can plummet and you can experience a range of unpleasant symptoms, from a mid-morning/afternoon slump, to headaches, agitation and crankiness. Preventing a sugar crash is fairly easy if you take greater care with your carb intake and change a few other habits, too. Focus on including a mix of complex carbohydrates, good fats and some protein.

Remember also that exercise can drag your blood sugar down, so you need to compensate for some of the calories your body is using up.

How to sustain your energy levels while training

Start with breakfast

Include protein and a little fat at breakfast, both of which delay the absorption of sugar into the blood, take longer to digest and make you feel fuller than eating carbohydrates alone. Try pairing orange juice with eggs, muesli or a dense wholegrain bread with peanut butter.

Take the same mix-and-match approach to lunch, dinner, and snacks

Meals with a combination of foods will create a slow, steady release of sugar into the bloodstream, keeping you on an even keel. Choose lean protein sources like turkey breast, fish, chicken, cottage cheese and legumes.

Don’t let yourself get too hungry

Going hours without food sets you up for a sugar-heavy snackfest. Try and eat every 2 to 3 hours. Snacks like nuts with dried fruit are easy to carry and will boost and sustain your energy levels.

Hydrate, hydrate, hydrate!

Drink on a regular basis. That doesn’t mean wine/beer! Alcohol taxes your liver and you won’t have the energy you need if you tax your liver. Save it for the celebration! Dehydration can have a major effect on mood and exercise performance, so be sure to drink water before, during and after you exercise to stay well hydrated. People require different amounts of fluids during exercise and the best gauge is the colour of your urine. If this is concentrated – you are not drinking enough.

Carbs, Fats & Supplements


Carbohydrates are the key to sustained energy when you are walking on a trail. Carbs will give you fast fuel, so eat wholegrains before your walk and snack on boiled eggs, bananas, protein balls, or trail mix. Your body only stores limited amounts of carbohydrates, so it’s essential to replace them. Plan when you’ll eat. It’s often hard to replenish carbohydrates once you’ve ‘hit the wall’.

Good fats

You only need a small amount of dietary fat, so you don’t need to increase it during training. Not all fats are created equal. Avocado, nuts and seeds are a great source of good fats.

Green powder supplements

In an ideal world we would all eat organic food, drink purified water and breath clean air, but because we don’t there is a place for green supplements in a healthy diet. Green powder supplements offer all the vitamins and minerals of a multi but with added nutrients such as probiotics, prebiotics and disease-protective antioxidants. Green powders were once the domain of health-food stores, but you can now buy them in supermarkets and chemists. You need to take the recommended dose consistently to get any health benefits.

Recipe for a homemade sports drink

Dissolve 4 tablespoons of white sugar and 1/4 teaspoon of salt in 1/4 cup of boiling water. Once dissolved add 3-3/4 cups of cold water. For flavour, add 1/4 cup of cranberry or orange juice or 2 tablespoons of lemon juice. Refrigerate and take with you when training.

What do RAW staff choose to fuel their long trail walks?

I always travel with a ’round’ of Laughing Cow cheese (La Vache Qui Rit) – widely available through Europe and Asia, doesn’t need refrigeration and can spread on any type of bread, crackers or you can just pop a wedge in your mouth when you need a quick little snack. Other travel essentials: muesli bars and Nescafe 3 in 1 coffee sachets for an emergency cuppa when on the road (you can always get boiling water!).
Sue (Destination Expert, Camino)

Trail mix is my fave. Offers great variety, fuels you properly, easy to carry and share around. At the end of a hike though I always like a treat, depending where I am and the options available; maybe a scone with cream and jam, maybe an ice-cream, or possibly a beer!
– Chris (Destination Expert: Nepal & Kumano Kodo)

I prefer savoury treats on the trail…strong cheddar and salami, boiled eggs and peanut butter. If I need sugar, dates or banana chips are my go-to. I stay well away from energy bars. Real food is definitely easier to digest.
Sam (Marketing)

I’m a snakes girl..love them on the trail, well the lolly type!
– Ang (Destination Expert: Bhutan & Cinque Terre)

Traditional ‘scroggin’ mix, tuna, jerky, Nutella sachets, vital greens powder, protein bars.
Mel (Sales Manager and Camino Destination Expert)

Has to be nuts, lollies, muesli bars – easy to buy, pack and eat en route!
– Nicola (Finance Wizard)


More useful tips

Practise drinking water and snacking while walking

During training, it’s a good idea to drink water and snack so that you know how your body responds to food and fluid during activity.

Always carry food (and of course, water) with you, just in case

Find out what’s available to eat when you are on your trip. If you need advice, ask our Destination Experts for more information.

Get familiar with mealtimes/routines in the country you are visiting.

Find out the eating times/routines in the country you will be visiting. If you are walking the Camino, for example, getting Spanish mealtimes wrong can leave you hungry. Spaniards are not early risers, so coffee shops rarely open before 7am. Lunch is usually eaten between 2pm and 3.30pm, while tapas bars begin to open around 8.30pm, and dinner is served from 9pm.

If you are walking Japan’s Kumano Kodo pilgrimage trail, food in the guesthouses along the Kumano Kodo trail will be mostly Japanese-style only. There are no options for Western food to be served as all guests are cooked the same meals. A request for a different meal from a guest would be considered offensive and culturally insensitive. Guesthouses along the trail cannot cater for specific dietary requirements, so this trek is not suitable for those with severe allergies or strict dietary requirements.

Use dietary cards

If you have a specific dietary requirement it will be useful to print out the phrase “I am allergic to… [nuts, egg etc]” or, “I am vegetarian [etc]” in the language required before you leave to avoid frustration
if you do not speak the language of the country you are visiting. These are sometimes available online.

Overall the main aim is for you to enjoy the destination you are visiting and also experience some of the many culinary highlights our destinations offer.

Find out more

We have developed a series of informative and insightful guides to help you get prepared and walking fit for all of our multi-day treks.

Call us today on (03) 5976 3763 to request your FREE copy!

  • Getting Walking Fit for the Camino
  • Getting Walking Fit for the Kumano Kodo
  • Getting Walking Fit for the Coast to Coast Path (UK)
  • Getting Walking Fit for the European Alps
  • Getting Waking Fit for Australia’s Great Ocean Walk

sign up to our newsletter

explore the world with Raw