Hiking & Backpacking

Energy

Calorie Expenditure

Kilocalories burned per hour hiking. Note: Adding a 10-15 lb pack can increase kilocalories expenditure by 10-15%.

 Nutrients Needed

-Carbohydrates provide you with instant energy. They fuel your brain as well as your body.

-Protein sustains all body tissues and maintains fluid and electrolyte balance.

-Water  supports all body functions including fluid balance, nerve regulation, muscle contractions, nutrient transport, & excretion of waste products.

Preparation

-excess hydration

-higher carb-to-protein ratio

-high fiber to help you feel full longer

Hiking & Backpacking Power! Foods

Power foods provide you with enough energy to sustain you through light to moderate hikes. As a general rule, aim for meals & snacks with a 3:1 carbohydrate-to-protein ratio to provide you with instant energy when you need it most.

Click here for FOOD POWER on the GO… and recipe ideas.

Muscles

Main muscle groups used while hiking and backpacking

-CARDIAC & SKELETAL muscles used

-Improved MUSCLE COORDINATION

-Improved FLEXIBILITY

-Improved BALANCE

Additional Benefits of Hiking

-Cardiopulmonary exercise (heart & lungs!)

-Reduced risk of serious conditions such as obesity and diabetes

-Great opportunity to explore nature & get outside

-Great stress relief

-Improved body & spatial awareness

-Improved cardiovascular health

-Raises resting metabolic rate

-Improved motor function

-Improved self-confidence