Walking, Running, Hiking: Fall Activity Essential Snacks

By Janet Seiber, RD, LDN

The fall calendar is full of events that include exercise such as the Heart Walk and Race for the Cure. But as the cooler weather moves in, more and more people will begin hiking and walking – popular pastimes during the autumn season. As you gear up for many outdoor activities this time of year, make sure your nutrition is up to speed. To make these events as enjoyable as possible, let’s review some basic hydration and sports nutrition guidelines.

Basic Guidelines

These guidelines are for when you are walking/running for up to 1 hour.

Before exercise
Always try to eat something 30 minutes to an hour before the activity. Carbohydrate and protein combinations generally make the best choices. Some healthy choices include the following.

• banana and peanut butter
• English muffin and scrambled egg
• toast and reduced-fat cheese
• fruit, nuts and yogurt parfait
• Mixed berry and yogurt smoothie
• Energy/Granola Bar (Kashi brand works well)

During exercise
Generally, there is no need to refuel during an activity unless the duration is longer than 60 minutes. However, staying hydrated is very important, even when the weather cools down.

After exercise
For low to moderate exercise less than 60 minutes, protein shakes or special formulated foods typically are not necessary. An overall healthy diet pattern can help you reach your fitness goals and feel energized. Choose complex-carbohydrates such as whole-grain pasta, quinoa and brown rice, colorful fruits and vegetables including the skins with each meal, low-fat dairy products, lean cuts of poultry, meat and fish, and moderate amounts of unsaturated fats from nuts, seeds and vegetable oils. Avoid long stretches of time without eating anything. A diet pattern such as small, frequent meals and snacks will provide the nutrients you need without feeling too hungry or too full.

Hydration
Staying adequately hydrated is very important with any type of exercise. The exact amount of fluid needed will vary. Water is the best choice for moderate exercise under 60 minutes. Sports drinks are good during moderate exercise lasting longer than 60 minutes. A general rule is to drink 1 cup of fluid 15 minutes before exercise. Have 1 cup every 15-30 minutes during exercise. Drink some afterwards. Do not rely on thirst signals alone. A good sign that you have fully re-hydrated is to see if your urine is clear.

Hiking tips When planning your hiking or walking outing, keep these healthy nutrition tips in mind.

 

• Essential rations for a hiking excursion include portable, nutrient-dense snacks and water. 
  - These complex carbohydrates work best for snacks: dried or fresh fruits and vegetables or whole-grain crackers. 
  - Protein foods will provide a sustained energy source. Try nuts, peanut butter, cheese, dried meats and protein bars.
• Drinking water steadily will prevent dehydration. Bring enough water to last the entire trip.
• Avoid sugary snacks and drinks as they will give a quick energy burst but then cause a sharp drop in energy. The exact amounts of food and beverage needed will vary depending on length of hike.

Enjoy the autumn weather by exercising in the great outdoors, but make sure you pack the right foods and plenty of water as you head out on your fall excursion.

For more information on nutrition, visit Nutrition Services or weight loss & exercise.