10 Essential Snacks for the Everyday Adventurer

You’re on a thrilling hike up a mountain trail, cycling through picturesque countryside, or paddling down a serene river. Your spirit is high, the scenery is breathtaking, and your body feels powerful and capable to tackle anything! But as the hours pass, you start to feel drained, your energy declines, and your enthusiasm weakens. The secret to sustaining your energy and enjoying every moment of your adventure lies in what you fuel your body with. Proper nutrition is the foundation of any successful and enjoyable outdoor activity. It not only powers your body but also sharpens your mind, helping you navigate and appreciate every step of your journey.

In this article, we will delve into the importance of eating healthy before, during, and after your activities, explore what you should be eating, and provide practical tips on how to incorporate these essential snacks into your adventurous lifestyle. Let's fuel your adventures the right way!

WHY EAT RIGHT
Adventurers, like yourself, are committed to staying active and require the right fuel to stay energized and satisfied before, during and after any activity. Finding a nutritious snack is important for several reasons:

Before the Adventure
1. Energy Boost: A nutritious snack before heading out can provide the necessary energy to start your adventure strong.

2. Endurance: Proper nutrition helps sustain energy levels, preventing early fatigue and ensuring you can enjoy your activities to the fullest.

3. Mental Focus: A balanced snack can help improve mental clarity and focus, which is crucial for navigating, making decisions, and staying safe.

During the Adventure
1. Sustained Energy: Eating the right snacks during your adventure can help maintain energy levels, avoiding crashes and keeping you active longer.

2. Hydration: Many nutritious snacks, such as fruits, can contribute to hydration, which is essential when engaging in physical activities.

3. Muscle Function: Snacks rich in electrolytes, like potassium and sodium, help maintain muscle function and prevent cramps.

After the Adventure
1. Recovery: Post-adventure snacks aid in muscle recovery and replenishing glycogen stores.

2. Rehydration: Replenishing lost fluids and electrolytes are crucial for recovery and preventing dehydration.

3. Reduced Fatigue: Proper nutrition post-activity can reduce overall fatigue, making it easier to recover and prepare for your next adventure.

Neglecting to eat right and putting the right nutrition into your body can lead to fatigue, painful muscle cramps, and poor performance. Without the right fuel, you may feel drained and struggle to keep going, failing to find the joy of your experience. And, that’s not an option!

OUR 10 BEST SNACKS
Now that you’ve learnt the importance of eating healthy, let’s explore what you should intake. This isn’t a regiment of things to consume in any particular order or how much volume you should ingest. It’s more of an overview to guide your packing list to give yourself the best possible boost for your everyday activities.

1. Trail Mix
Trail mix is an essential adventure snack. Combining nuts, seeds, dried fruits, and sometimes a bit of chocolate or coconut flakes, it offers a perfect balance of protein, healthy fats, and carbohydrates. This snack is not only energy-dense but also highly portable and easy to store.

Tip: Make your own trail mix to customize the ingredients and avoid added sugars or unhealthy additives.

2. Endurance Bars
Endurance bars are a convenient and compact source of nutrition. They come in various flavours and formulations, often packed with natural ingredients that provide a balanced mix of protein, carbs, and fats. We recommend 7 Summits Snacks as they allow for a steady stream of energy, using responsible ingredients and really, who wouldn’t want delicious chocolate to fuel their next adventure?

3. Fresh Fruit
Fresh fruit is not only refreshing but also hydrating and full of vitamins and natural sugars. Fruits like apples, bananas, and oranges are durable and easy to carry. They provide a quick energy boost and are perfect for a mid-adventure snack.

Pro Tip: Pack fruits in a sturdy container to prevent bruising.

4. Dried Fruit
Dried fruit is a lightweight, non-perishable snack that’s packed with natural sugars and nutrients. Options like dried apricots, mango slices, dates, and apple chips are easy to pack and provide a quick energy boost.

5. Vegetables
Vegetables are high in essential vitamins, minerals, and fiber while being low in calories, aiding in digestion, hydration, and overall health. Nutritious vegetables to pack are carrot sticks, bell pepper slices, snap peas, and cherry tomatoes, which can be paired with hummus or other dips.

6. Nut Butter
Single-serving packets of nut butters such as almond, peanut, or sunflower seed butter are an excellent source of healthy fats and protein. They pair well with whole grain crackers or fresh fruit and are easy to stash in any pocket of your backpack.

7. Jerky
Jerky is a high-protein snack that’s perfect for adventures. It’s lightweight, non-perishable, and available in various flavours. Whether you prefer beef, turkey, or plant-based options, jerky can help maintain muscle function and keep you feeling full.

8. Cheese
Cheese provides a good source of protein and fats. Hard cheeses like cheddar or Gouda, or individually wrapped cheese sticks, are convenient and can last without refrigeration for a reasonable amount of time.

Storage Tip: Keep cheese in a cool pack if the weather is particularly warm.

9. Crackers and Whole Grain Snacks
Whole grain crackers or pita chips offer a crunchy and satisfying snack option. They provide a quick source of carbohydrates to keep your energy levels up. Pair them with cheese or nut butter for a more balanced snack.

10. Granola
Granola is high in fiber and energy-dense, making it a great snack to keep you fueled. Eat it plain, or mix it with yogurt or milk if you have access to it. Look for granola with natural ingredients and minimal added sugars.

Pro Tip: Try making your own granola to control the ingredients and customize the flavours.

Bonus: Hydration Essentials
While snacks are crucial, staying hydrated is equally important. Pack enough water or hydration solutions like electrolyte-infused drinks or coconut water to stay hydrated throughout your activities.

It's important to choose foods that are right for your body, the specific length and intensity of your adventure, and your individual dietary needs and restrictions. If you’re planning to participate in an intense experience, consult with a healthcare provider or a nutritionist to create a personalized nutrition plan that best supports your health and activity levels.

TIPS
Packing your favourite snacks for an active day of adventure can be made easy with a bit of preparation and organization. Here’s how to streamline the process:

Plan Ahead
Before your adventure, take some time to plan what snacks you’ll need. Consider the duration and intensity of your activity, and pack accordingly based on time. Make a checklist to ensure you don’t forget anything.

Use Portion-Controlled Containers
Invest in small, reusable containers or zip-lock bags to portion out snacks. This not only keeps your snacks fresh but also makes it easy to grab and go. Pre-portioning helps avoid overeating and ensures you have the right amount for your energy needs.

Choose Lightweight and Non-Perishable Snacks
Opt for snacks that are lightweight, non-perishable, and can withstand being jostled in a backpack. Avoid items that require refrigeration or are prone to squishing.

Pack a Variety
Include a mix of carbohydrates, proteins, and fats to keep your energy levels stable. For example, pack trail mix (carbs and fats), cheese sticks (protein), and fresh fruit (carbs and hydration). This variety will help meet different nutritional needs and keep your palate satisfied.

Hydration Packs and Bottles
Don’t forget hydration! Use a hydration pack with a built-in water bladder or carry water bottles. For longer adventures, consider electrolyte tablets or hydration mixes to replenish lost minerals.

Keep Snacks Accessible
Pack snacks in easily accessible parts of your backpack, such as side pockets or top compartments. This way, you can quickly grab a snack without having to dig through your entire bag.

Minimize Waste
Opt for reusable containers and avoid single-use plastics. Not only is this environmentally friendly, but it also keeps your snacks better protected.

Proper nutrition is the foundation of any successful and enjoyable outdoor activity. Eating right boosts your energy; keeps you focused, and aids in recover so you can take on any challenge. Aim for a mix of carbohydrates, protein, and healthy fats to maintain your energy levels. You always want to tailor your snack choices to the duration and intensity of your activity, and do even more research to find items that fit your dietary preferences. Once you add these delicious snacks to your adventures, you'll find they seamlessly become part of your everyday life. Embrace the power of good nutrition, and you'll not only improve your outdoor experiences but also become a well-nourished adventurer ready to conquer new horizons.