A hiker's guide to food on the go

Aah, the Great Outdoors! Where we go to rejuvenate our spirits, refresh our creativity, heal our souls, strengthen our bodies, and … rot our guts?

The dichotomy of our outdoor intention and the minimal side note we give to nourishment is blatant. I see it on the side of the trail when I find Gatorade bottles, Snickers wraps, and those blasted Mountain Haus meals.

Sometimes it would seem we use our expeditions as an excuse to consume cruddy food, like hiking three miles justifies a ClifBar or a Payday or those crackers with the fake cheese in them.

The reality is, if we are out placing physical demands on our body, then the least we can do is provide it with the nourishment to replenish its stores, repair the muscles, and recover effectively.

Here’s a hint: Oreos do not do those things.

My last multi-day expedition included a veritable smorgasbord of real food. There were olives and pulled pork, carrots and apples, macadamia nuts and dried fruit, chocolate and boiled eggs. We brought everything but the fine China.

And almost none of it was pre-packaged. I had a Larabar in there and the Captain brought some Protein Pucks, which are like oat-and-almond butter calorie bombs.

There are a few tricks to packing real food for the long haul, and of course once you start stretching past four or five days, there are new challenges. If you’re headed out in these last glorious weekends of summer or for some autumn hunting, here are a few tips to good food on the go:

1. Bring fresh fruit and vegetables. Carrots and apples keep best and the weight will make you want to eat them first. The joy of real, raw food is much appreciated out on the trail. Carrots keep for days as well and are perfect platforms for nut butters.

2. Freeze your Day 1 dinner and let it thaw as you hike. We like to do this with pulled pork, cooked sausages, steak pieces, etc. It’s a great way to get good protein in and usually keeps fine until the next day.

3. Think in high-calorie foods. Macadamia nuts are one of the highest calorie per weight foods you can get your hands on. And all that good fat burns long and slow when you’re moving. Nut butters, homemade protein bites, and good trail mix are all delicious options too.

4. Dehydrate your own meals. Most packaged mountain foods are loaded with carbohydrates and not much else. You can take nearly any of your favorite, healthy meals and dehydrate it. Chicken Tajine? Roasted lamb and plum stew? Beef curry and rice? They all rehydrate beautifully.

5. Plan by calories you’ll need. Most literature recommends pretty high calorie counts (between 2,500 and 4,500 a day). On a strenuous hike I typically like 2,500 a day. Some days a bit more, some days a bit less. It takes a little practice to find your sweet spot. Learn it on a three-day trip when you won’t starve to death, not on a 14-day tour where calorie deficits can make tree bark look delicious.

If you want to learn more specifics about packing food for your outdoor adventures, there is a free educational lecture on Tuesday, September 6th at 6:30 PM at CrossFit Sandpoint. We’re going to pack for a multi-day trip, teach you how to add up calories and macronutrients, discuss dehydrating foods and hydrating your body, and even touch on some camp cook first aid.

Feel free to grab your hiking or hunting buddy and stop by. In the mean time, leave the candy bars at home and pack yourself a real meal. Your body will thank you.

Ammi Midstokke can be reached at www.twobirdsnutrition.com.