What nutrients do outdoor food and nutrition consist of?
The food and nutrition needed for outdoor sports are actually basically the same as what we require in daily life. However, they are slightly different to help maintain performance during activities, allow for quick and convenient replenishment, and aid in rapid recovery after each day's journey.
We know that carbohydrates, proteins, fats, vitamins, minerals, and water are the six basic nutrients essential for the normal functioning of our bodies.
1
Carbohydrates
These include sugars and starches, which are abundant in foods like rice, noodles, grains, bread, and baked flatbreads. They provide energy to muscles by being converted into glycogen. The fiber contained in carbohydrates also aids digestion and helps control fat and cholesterol levels in the body.
2
Protein
Plays a vital role in the formation of new tissues and the maintenance of existing ones, including muscles, hair, and red blood cells. Proteins are found in large amounts in pork, beef, poultry, fish, beans, and nuts. Essential enzymes, antibodies, and hormones in the human body are produced from proteins, which also help maintain fluid balance inside and outside cells.
3
Fats
Are the body’s energy reserve when at rest or during prolonged aerobic activity. They are divided into animal fats and plant fats. Animal fats come from meat and butter, while plant fats come from peanut oil, soybean oil, and rapeseed oil. Animal fats mostly contain saturated fatty acids, and excessive consumption can lead to cardiovascular diseases and cancer. In contrast, plant fats contain mostly unsaturated fatty acids, making them healthier than animal fats.
4
Vitamins
Act as catalysts in the body’s metabolism. Vitamins A and C are essential for the normal functioning of the immune system, and vitamin A also helps protect vision. Vitamin B helps cells burn to produce energy, and B1 supports the normal functioning of the nervous system. Vitamin D promotes the absorption of calcium and phosphorus in the intestines.
5
Minerals
Are essential substances that make up body tissues and maintain normal physiological functions. Trace elements like calcium, phosphorus, and magnesium help strengthen bones. Iron is responsible for transporting oxygen in the blood. Sodium and potassium help regulate blood pressure. Zinc aids in energy conversion, iodine helps control energy expenditure, and oxides contribute to strong teeth.
6
Water
Is the main substance in the human body, accounting for 60%-70% of body weight. Water regulates body temperature through sweat and transports nutrients and waste between cells. It is also a major component of muscles and cells, influencing chemical reactions within them.
Four principles for lightweight food choices for outdoor trips
A. Bring dry items, not those with moisture—longer shelf life, won’t freeze
B. Bring items with no packaging or minimal packaging—packaging is inedible and ruins scenery
C. Bring high-calorie-density foods—same calories, less weight
D. Choose ready-to-eat or easy-to-cook options—saves gas, reduces weight
The daily calories consumed by the human body consist of 60-65% from carbohydrates, 20-25% from proteins, and 10-15% from fats. Carbohydrates provide energy more directly, quickly, and are easier to digest than proteins and fats. Therefore, the primary supplement during outdoor activities is carbohydrates, mainly from grain-based foods.
100g of cereal-based dry food provides 300-350 calories. Consume 200g per day, which means 100g of rice/noodles per meal (breakfast and dinner) or one naan. 100g of rice (half a bowl) can cook into one and a half bowls of cooked rice.
Dried fruits have a high oil content and much higher calorie density than cereal-based foods, making them suitable as snacks (to be eaten during breaks), at 50-100g per day. Calories per 100g: pine nuts 670, walnut kernels 620, hazelnuts 600, sunflower seeds 600, cashews 590, peanuts 580, almonds 520, chestnuts 350.
Preserved fruits have a high sugar content and calorie levels similar to cereal-based foods, also suitable as snacks, at 50-100g per day. Dried jujubes and candied jujubes 350, raisins 340, preserved fruits 330.
High-protein options include beef jerky 550, milk powder 480, pork floss 440, soy milk powder 420, dried fish slices 300, dried shrimp 250. Consume 100g per day (during lunch). Dried fish slices and dried shrimp have lower caloric values because they contain little fat and are almost entirely protein.
High in dietary fiber are dehydrated vegetables; recommended are dried kelp strips 44, dried seaweed 23, and dried napa cabbage 20. These can be eaten after soaking in boiling water.
It may seem a bit little, and the actual calories consumed are often less than the calculated expenditure. In fact, sometimes you may end up eating even less than the planned amounts.
Outdoor Foods Not Recommended to Carry
1. Energy bars are basically compressed biscuits coated with a layer of chocolate. Biscuits tend to crumble, and in the end, you’re just eating biscuit crumbs.
2. Puffed snacks—just don’t bring them; they take up too much space.
3. Ham sausages and instant noodles—too many additives (though the vegetable packets in instant noodles are okay).
4. Marinated or cooked meats will go bad after more than a day and usually get thrown away.
5. Canned and vacuum-packed foods are heavy in packaging, and like marinated/cooked meats, due to their high moisture content, they can freeze into solid ice chunks in cold environments and become inedible.
How Should Outdoor Food Be Eaten?
Q: How much should hikers eat before starting, during the walk, and after finishing?
A: You should eat much more than usual. The reason is that we need to consume a large amount of food to build up sufficient energy before starting, maintain momentum during the walk, and replenish the significant energy expended afterward. A person weighing 70kg walking at 6km/h on flat ground—obviously slower uphill—burns at least 360 calories per hour. After 24 hours of walking, the calorie expenditure will be no less than 8,640, which is two to three times the daily energy needs of a person of the same weight. We must obtain these from food, and our appetite will definitely increase noticeably. It’s very likely you’ll feel hungry the whole week, and even if you eat heartily, you might not gain weight—in fact, you could lose weight, which might be somewhat of a concern, especially for hikers afraid of gaining weight.
Q: What should we eat?
A: The human body typically uses carbohydrates as its main source of energy. Only when carbohydrates are insufficient does the body turn to fat. The body stores very little carbohydrates but a lot of fat. While fat can be used for energy, the problem is that its energy release rate is very low, insufficient to meet intensive energy demands. Carbohydrates are the fuel for exercise. This fuel releases energy at a high rate, sufficient to meet the needs of intense muscle activity. It is also the only energy source our brain can use. To successfully complete a hiking journey, we must have a clear mind. When brain energy is low, people tend to become irritable, disputes among teammates are more likely, judgment weakens, and injuries are more common. Since our carbohydrate reserves are limited, we must consume a lot of carbohydrates during hiking to maintain forward momentum.
Q: What foods contain carbohydrates?
A: Rice, bread (including Chinese noodles), potatoes, bananas, etc., are rich in complex carbohydrates. Candies, glucose powder, glucose, or other sugary drinks contain rich simple carbohydrates (simple sugars). Some packaged “sports foods,” such as bars, are a mixture of complex and simple carbohydrates.
Q: What types of carbohydrates should we consume?
A: Simple carbohydrates, such as glucose drinks, are easy to take in and quickly absorbed. Therefore, they can rapidly “inject” energy into the body. However, after the rapid absorption of glucose, the body may over-secrete insulin in response, causing reactive hypoglycemia. As a result, someone who hopes to boost their energy level with a glucose drink might instead experience lowered blood sugar and reduced energy. One way to prevent reactive hypoglycemia is to frequently consume large amounts of simple carbohydrates—but this is not healthy. Another method is to consume a mix of simple and complex carbohydrates. When the body lacks energy, it’s okay to have some candy or a glucose drink, but then follow it with rice, noodles, or bread.
Q: Is "carb loading" before hiking useful?
A: The so-called special diets designed for athletes are said to increase their carbohydrate storage. In reality, the human body’s carbohydrate storage is very small—even well-trained athletes don’t exceed 1,200 calories. Such a small reserve, if not replenished, will be exhausted within four hours of starting the hike. For hikers who have ample food during the walk, carb loading has little impact on energy balance or performance.
Q: Other than carbohydrates, should other types of food be consumed?
A: Fatty or high-fat foods should be avoided. As mentioned earlier, fat is a slow-releasing energy source, insufficient to meet energy demands. More importantly, when fat coexists with other foods in the stomach, the digestion process slows down, and the absorption rate of food decreases accordingly. No matter what we eat, if it hasn’t been absorbed by the body, we can’t utilize the energy it contains. Fat lingering in the stomach with other foods gives an uncomfortable feeling of fullness. As for protein (like meat), although it can enhance flavor, it doesn’t help maintain the hiker’s energy balance. It also slows gastric digestion, though not as severely as fat. Therefore, during hiking, meat consumption should be minimized or avoided altogether.
Q: How much should be eaten per meal during hiking? How often should meals be taken?
A: We should eat small meals frequently to maintain a stable energy supply and avoid the stomach discomfort caused by infrequent large meals. Eating some dried fruits or biscuits along the way, having a banana occasionally, and not overeating at certain supply stations is generally appropriate.
Q: What about tea, coffee, and alcohol?
A: On a cold night, a cup of hot tea or coffee can lift your spirits and strengthen your resolve to keep going. However, both tea and coffee cause fluid loss, so they should be consumed in moderation. After fluid loss, drink more water to compensate. Alcohol is useless and only suitable for celebration afterward; it should be avoided before hiking.
Q: What about water and salt?
Answer: We should drink water frequently, at least once every half hour. We should not wait until we feel thirsty to drink, because by the time we’re thirsty, our body is already dehydrated. Dehydration can severely impair our performance and make us more susceptible to heat-related issues such as cramps and heatstroke. Heatstroke can be fatal. Sports drinks containing glucose or electrolytes (minerals) can serve as sources of hydration, energy, and electrolytes, but when rehydrating after dehydration, plain water is better because the human body absorbs plain water much faster than sugary drinks. Some people carry salt tablets to replenish the salts lost through sweating and to treat cramps. However, for most trained athletes, salt tablets are unnecessary because their sweat glands have adapted to high heat, and very little salt is lost through sweating. The proper approach is to ensure that their pre-activity diet contains adequate salt to prevent salt deficiency.
Summary:
1. Carry more dried fruits, beef jerky, cured meat, chocolate, and dairy products, which have the highest caloric density—they can greatly help reduce overall weight.
2. Choose foods that cook quickly or can be prepared by simply adding hot water, such as cornmeal, instant potato noodles, instant oats, or fried rice and flour. These save on gas canisters and also help reduce weight.
Train regularly in daily life and eat well to build up your body’s energy reserves, so you can carry less food when out adventuring. Don’t think this is a joke—on high-intensity outdoor trips, it’s common to face shortages of clothing and food, and you’ll have to endure hunger and cold. In those moments, it really is all about stamina and willpower. Without regular training and preparation, you definitely won’t make it.
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