The ideal packed lunch for excursions
Trekking is an activity that requires a lot of energy and for this reason it is essential to accompany it with proper nutrition: here are the tips.
The hiking is an activity energy-intensive because it requires for our body a sustained effort over time. In order to deal with it, it is necessary to pay attention to nutrition which, if adequate, will be able to provide the necessary energy and avoid glycemic drops, thus improving and helping physical performance.
It is therefore important to take care of nutrition already starting from breakfast which must be consumed at least 2 hours before a hike and must be balanced, i.e. composed of a protein part, good fats and a little complex carbohydrates , preferably whole-grain. and not refined like one or two slices of wholemeal bread , or a fruit or a mix of red fruits . In this way you can avoid a glucose spike and its consequent fast relapse that will make you hungry after only a few hours.
The goal to achieve is to feel full for as long as possible and have a good energy supply that allows us to walk for hours without needing to constantly refuel. Here are some examples of breakfast :
- m uesli or oat flakes with 5% Greek yogurt or skyr plus dried fruit and a fresh fruit of the season;
- scrambled or poached eggs plus wholemeal or toasted cereal bread with avocado ;
- wholemeal crackers with smoked salmon and dried fruit;
- toasted slices with ghee butter and honey plus a juice or centrifuge with fresh fruit;
- bruschetta with extra virgin olive oil , cherry tomatoes and raw ham .
The second rule to follow is to carry snacks in your backpack for any needs during the day . The the food to bring on a trip has to answer these few tricks : and nergetico; easily digestible; as light as possible (since they go in the backpack); take away the sense of hunger and possibly be tasty. Any idea of snacks?
- Dried fruit and dehydrated, such as dates or apricots or dried figs ;
- date paste and dried fruit bars; crunchy honey and sesame or honey and dried fruit;
- at least 80% dark chocolate .
The same rules seen up to now apply to the packed lunch: an energetic, digestible and light diet . So here are things to put in your backpack for a packed lunch: a classic choice is the inevitable sandwich , in this case, however, a well-leavened bread is recommended , (preferably naturally leavened) stuffed with lean sliced ham such as raw ham or bresaola . Based on the energy expenditure we can think of consuming two or more sandwiches and to these you can add a raw vegetable such as fennel or carrots to munch on or finish with a fresh fruit .
Alternatively we can opt for a schiscetta composed of
- c arbohydrates: a portion of whole grain cereals ( basmati or wholemeal or spelled rice , quinoa , buckwheat ) or a portion of potatoes or American potato;
- good fats: season with extra virgin olive oil or pumpkin or sunflower seeds;
- p iccola protein intake: insert into a protein meal also be eaten as a second or directly in the first course, the choice may fall on eggs, smoked Scottish salmon, hard cheese, white meat;
- v erdure: a small amount of easily digestible vegetables can be added to the meal.
- Based on the effort and hunger we can decide whether to add a fresh fruit as well .
Water and other drinks
Finally, never forget to bring water with you as hydration is more important than eating. Hydration is the first tip for an excursion , it is essential to stay hydrated, because fatigue, altitude and the summer sun are factors that promote a strong loss of body water. We must drink even before the sense of thirst because when dehydration exceeds 2% of our body weight, the body already begins to have problems: performance worsens, we feel more tired, we dizzy, the pressure drops and we risk heat stroke. Therefore, the place in the backpack for a bottle of water must never be lacking, even to be filled later along the way.
We choose natural water , without the addition of mineral salts if they are not essential, nor sugary powders. The addition of mineral salts is to be evaluated only in the warmer seasons and also based on the difficulty of the route. In general, it is necessary to avoid :
- mineral supplements if not needed (salt overdoses can be harmful);
- vitamin supplements (unless prescribed for therapeutic reasons);
- water with low mineral content (it is too diuretic and lacks mineral salts);
- carbonated drinks (give a sense of weightiness);
- alcoholic drinks , especially in winter (promote hypothermia);
- tea (it is very diuretic).