Hiking nutrition guides — what to eat before, during and after your hikes. Calorie planning, trail food strategies and backpacking meal ideas.
Plan 2,500-4,500 calories and 750-850 g of food per day. See exact food loads for three 3-day trails and how to hit 125 kcal/oz without overpacking.
Read articlePlant-based backpacking is not a compromise — it is a legitimate high-performance nutrition strategy if you know which foods to prioritise. This guide covers calorie density, complete protein on trail, iron and B12 management, and the best plant-based trail foods for 2026.
Read articleHikers over 50 need 1.2–1.6 g protein per kg daily, more frequent fuelling, and strategic calcium and vitamin D intake on multi-day trails.
Read articleTaking 2–3 g of EPA+DHA daily reduces exercise-induced inflammation and may cut delayed onset muscle soreness by up to 33% on back-to-back hiking days.
Read articleCarb loading for hikers, explained simply: how much, when, and what to eat before a big day or multi-day hike to keep your energy from crashing.
Read articleOmega-3 may help reduce inflammation and support joint recovery in active hikers. This 2026 guide covers EPA vs DHA, daily dosage and how to get omega-3 from backpacking food.
Read articleAfter 50, your muscles need more protein per meal and your thirst reflex weakens. Here's how to fuel multi-day hikes differently in 2026 based on current sports nutrition research.
Read articleA 7-day backpacking food bag should weigh 4.9–5.6 kg total and deliver 2,800–3,500 calories per day. Here is a complete day-by-day plan with foods, weights and resupply strategy.
Read articleMake your own 5.5 kcal/g trail mix that outperforms commercial blends on calorie density and cost. Three recipes with full ingredient calorie tables.
Read articleA daily dose of 2–3 g EPA+DHA may help reduce exercise-related joint inflammation and support recovery. What the evidence says about fish oil for hiking recovery in 2026.
Read articleOmega-3 fatty acids may help reduce muscle soreness and support joint recovery. How to get the right dose on and off trail in 2026.
Read articleOne drink after a long hike reduces sleep quality by 24% and slows recovery. What the science says about alcohol and hiking performance in 2026.
Read articleBeetroot juice reduces oxygen cost of exercise by up to 19% in peer-reviewed trials. Here's how to use it correctly before a big mountain day.
Read articleA 2021 meta-analysis found 3–6g of daily omega-3 reduced muscle soreness by ~25% in endurance athletes. Here's how to use it for multi-day hike recovery.
Read articleWater boils at 90°C at 3,000m and 83°C at 5,000m — meaning pasta takes twice as long and fuel consumption rises 20%. Here's how to adapt.
Read articleBCAAs may reduce muscle soreness on long hikes, but most hikers get enough from food. Here is what the 2026 evidence actually shows.
Read articleFat adaptation benefits ultra-distance hikers on moderate terrain, but research shows clear trade-offs on steep climbs. What the 2026 science says.
Read articleTen energy bars ranked by calorie density: the best hit 400+ kcal per 100 g, survive heat and need no fridge. Full comparison table for 2026.
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