hiking boots, Hiking backpack and the wide valley in front of you: Hiking is one of the most beautiful hobbies for nature lovers. And anyone who hikes a lot knows how important the right provisions are. Apple, banana, and muesli bars, plus a small drink – this is what the usual packed backpack looks like But we say: There is another way ! Protein-rich instant soup is also quick when hiking prepared . Especially on autumn hikes, a cream soup warms your Hands and your stomach. Some hot water in a thermos is all you need for that. But what other trekking food is suitable for hikers? In this guide we will discuss these and clarify further questions for you!
In In this article you will learn:
- what good hiking food is,
- which nutrients are necessary when hiking ,
- whether instant soups are suitable as outdoor food and
- what food should be in your backpack for hiking .
What is good food for hiking?
Good Trekking and hiking food is characterized by a high Energy density , low Weight , simple preparation and long durability . Thus are the following Food for hiking good suitable:
- Dried fruits and nuts : They are light, nutrient-dense, and provide a good amount of calories. Raisins, dates, apricots, and almonds are popular options.
- Energy bars : There are a variety of energy bars on the market specifically designed for outdoor activities. Look for bars made with high-quality ingredients like oatmeal, nuts, dried fruit, and seeds.
- Beef jerky or dried meat : This protein-rich option is lightweight and has a long shelf life. It provides you with important nutrients and is a good source of protein on the go.
- Oatmeal : Oatmeal is light and easy to prepare. You can add hot water or milk to it and top it with dried fruit or nuts.
- Fruit : Fresh fruit is an excellent source of vitamins, minerals, and fiber. Choose long-lasting varieties like apples, pears, or fresh bananas, which are less prone to bruising.
- Hard cheese : Hard cheeses like Emmental, Parmesan, or Gruyère have a longer shelf life than soft cheeses and are high in protein and fat. They can be used as a snack or as an ingredient in meals.
- Ready-to-eat dried soups : There are many options for ready-to-eat dried soups that are light and nutritious. They're quick to prepare and provide a warm meal after or during a hike.
Eighth When hiking, make sure you have enough water . Provide meals with fresh fruit you with Water, vitamins and nutrients. A protein-rich Instant soup rehydrates you and provides your body with valuable proteins . such soup saturates and also prevents Sore muscles.
Which Nutrients and Vitamins are important when hiking?
Hike is an endurance sport and therefore requires a diet that supports your Performance supported when climbing mountains and forests. Ideally provide you your body while hiking with the following nutrients and vitamins :
- Carbohydrates : Carbohydrates are the primary energy source for endurance sports. They should make up about 60% of your daily calorie intake. Good sources include whole grains, fruits, vegetables, and legumes.
- Protein : Protein is important for the repair and growth of muscle tissue. You should get about 15-20% of your daily calorie intake from protein. Good sources include lean meat, fish, eggs, dairy products, legumes, and nuts.
- Fat : Fat is an important source of energy, especially for long-duration activities like hiking. You should get about 20-25% of your daily calorie intake from fat. Good sources include nuts, seeds, avocados, olive oil, and fatty fish.
- Fiber : Fiber contributes to intestinal health and ensures good digestion. Whole grain products, vegetables, fruits, and legumes are rich in fiber.
- Vitamins C and E : These vitamins are antioxidants and can help reduce muscle damage caused by endurance exercise. Good sources include fruits and vegetables.
- B vitamins : These vitamins help the body extract energy from food. Good sources include whole grains, meat, and eggs.
- Calcium and vitamin D : These nutrients are important for bone health. Good sources include dairy products, green leafy vegetables, and fatty fish.
- Iron : Iron is important for oxygen supply to the muscles. Good sources include red meat, legumes, and green leafy vegetables.
The ideal nutrition plan for moderate intensity hiking contains about 200-300 calories per hour . These should consist of a mixture of carbohydrates (for fast Energy) and proteins/fats (for sustained energy). Please note that this information is general and should be individually adjusted. Depending on your metabolism and the intensity of hiking, your ideal Nutrient supply.
Instant soups as food for hiking: Is that possible?
We say: Yes! Instant soups are a practical option as food for hiking. This applies especially for protein-rich instant soups. They are light, easy and offer a warm meal during or after a They are sold in dried form and are rehydrated by adding hot water. As outdoor food, Instant soups have the following advantages:
- Easy to carry : Instant soups are typically lightweight and compact, making them a convenient option for hiking. You can easily carry them in your backpack without adding much weight.
- Easy to prepare : Instant soups usually only require hot water or broth to prepare. You don't need to worry about additional cooking utensils or long preparation times. This saves time and space in your backpack.
- Nutrient-rich : Healthy instant soups contain a balanced mix of carbohydrates, proteins, and vitamins. They can be a good source of important nutrients and provide you with energy to fuel you.
Particularly Instant soups are practical when you don’t have other utensils for them. For example, you can order Street Soup as a cup take away: In every street Soup is In addition to the soup, a small wooden stirrer is also included. You therefore you do n't need Cutlery and no dishes , to enjoy a delicious cream soup outdoors. A thermos flask and about 2 50 ml hot s Water is everything you need for a street soup.
Light Food for long hikes: This belongs in the backpack
To Preparing for a hike includes breakfast, correctly packing your backpack. In the following list we assume a hiking backpack with a capacity of about 20 to 30 liters. This provides enough space for food, water, clothing and other Equipment. The goal is a moderately difficult day hike. And These are the things that go into the hiking backpack belong :
Snacks for the hike:
- Energy bars (2-3 pieces) : each about 200 kcal, 20 g carbohydrates, 10 g protein.
- Nuts or trail mix (1 pack) : about 600 kcal, 20 g carbohydrates, 20 g protein, 50 g fat.
- Dried fruits (1 pack) : about 300 kcal, 80 g carbohydrates, 3 g protein, 1 g fat.
- Fruit (2-3 pieces) : about 200 kcal, 50 g carbohydrates, 2 g protein, 1 g fat.
Lunch for the hike :
- Sandwich (1 piece) : about 300-400 kcal, 50-60 g carbohydrates, 20-30 g protein, 5-10 g fat.
- Hard cheese (1 piece) : about 200 kcal, 1 g carbohydrates, 14 g protein, 16 g fat.
- Dried meat (1 pack ) : about 250 kcal, 10 g carbohydrates, 30 g protein, 7 g fat.
- Street Soup (1 cup) : 154 kcal, 12 g protein, 24 g carbohydrates, 1.1 g fat.
Drinks for the hike :
- Water (2 liters)
- Isotonic sports drink (500 ml)
- Thermos flask with hot water (min. 500 ml)
This Food choices aim to provide a balanced mix of carbohydrates, proteins and fats delivery . A study by Vitale and Getzin (2019)[1] recommends carbohydrates for intensive endurance training of 8-12 g/kg/day and proteins of 1.2-2.0 g/kg/day, with fat intake not less than 20% of the total energy intake. Please note , that these recommendations are based on average values and should be individually adapted. It is therefore always advisable to Nutritional questions consult a doctor or nutritionist.
Conclusion: Instant soups keep you warm and full while hiking
Hike and provisions are an unbeatable duo , similar to warming up before the climb. Whether on extended day hikes, simply just to relax or as part of a hiking group : A balanced and nutritious diet supports you in your hike . And e The more demanding the hike, the more important it is to have enough to consume nutrients. So you will receive your Energy and increase your performance.
Instant soups like Street Soup are a practical solution to quickly and easily important nutrients. Each cup provides at least 1 0 g protein and consists exclusively made from natural ingredients. The might Street Soup is an ideal companion for hikers. It is a perfect addition to your provisions and ensures that you while and after after a strenuous hike you feel full and strengthened again.
If If you've now acquired a taste for it, the Street Soup Trial set is an ideal introduction. The set contains Street Soup Tomato and five other flavors, which are also completely free of additives. Simple, delicious and healthy: That’s what Street Soup stands for!
Sources
[1]: Vitale K, Getzin A. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients. 2019 Jun 7;11(6):1289. doi: 10.3390/nu11061289. PMID: 31181616; PMCID: PMC6628334.
