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Eat Better

Want to hike farther, explore tougher terrain, and carry big loads without bonking? To achieve your biggest backcountry goals, you have to change how you eat.
Backpacker_Magazine_eatbetterintroPhoto by Justin Bailie

Sport-Specific Nutrition | Snack For All-Day Energy | Balance Your Backcountry Diet | Food Expert Q & A | The 10 Best Backpacking Foods | The Perfect Menu | A Day of Eating Healthy | The Burning Curve… | …And a Radical Deviation

A DAY OF HEALTHY EATING

BREAKFAST

  • 1/2 cup whole oats, 1/4 cup powdered skim milk, water
  • 1 teaspoon brown sugar
  • 2 tablespoons pecans
  • 2 tablespoons dried blueberries
  • 1 whole-wheat bagel
  • 2 tablespoons almond butter
  • 8 to 12 ounces water
  • 8 ounces coffee or tea

SNACK #1

  • 1 cup Kashi-Pumpkin Seed Trail Mix (see recipe)
  • 1 whole-wheat fig bar
  • 8 to 12 ounces water

SNACK #2

  • 1 energy bar
  • 1/4 cup dried apricots
  • 8 to 12 ounces water or sports drink

LUNCH

  • 1 whole-wheat tortilla
  • 1/4 cup rehydrated instant refried beans
  • 3 tablespoons guacamole (pack an avocado in a plastic cup, mash, add Tabasco)
  • 1 slice cheddar cheese
  • 1 small snack-pack of peaches in their own juice
  • 1 ounce dark chocolate (about three small fingers from knuckles to tip)
  • 8 ounces sports drink and 8 ounces water

SNACK #3

  • 1 Blueberry-Banana Peanut Butter Bar (see recipe)
  • 1/4 cup dried cranberries
  • 2 tablespoons soy nuts
  • 8 ounces sports drink

SNACK #4

  • 1/4 cup dried hummus mix and water
  • 6 whole-wheat crackers (Barbara’s or Kashi TLC)
  • 8 baby carrots
  • 2 tablespoons almonds
  • 1 packet Carnation Instant Breakfast, 1/3 cup powdered skim milk, water
  • 8 to 12 ounces water

DINNER

Total nutrition
3,976 calories, 138g protein (14%), 589g carbs (58%), 119g fat (28%)

Sport-Specific Nutrition | Snack For All-Day Energy | Balance Your Backcountry Diet | Food Expert Q & A | The 10 Best Backpacking Foods | The Perfect Menu | A Day of Eating Healthy | The Burning Curve… | …And a Radical Deviation

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