Therefore, when preparing for a long hike or expedition, it's important to understand which foods will provide the necessary energy. And the ability to cook tasty and varied meals over a campfire is a guarantee of the whole team's excellent mood. Monotonous food quickly becomes boring, while an interesting camp menu significantly boosts morale.
Why Does the Body Need Food?
Food is a source of resources for metabolism. During the metabolic process, what we eat is converted into proteins, fats, and carbohydrates, which are broken down to provide energy for two main tasks: maintaining a constant body temperature and enabling physical activity.
The higher the load, the faster the metabolism. Therefore, athletes, hikers, or people living in harsh conditions require more calories than office workers. Energy comes from three key nutrients—proteins, fats, and carbohydrates—as well as essential vitamins and minerals. Understanding their role helps in creating a balanced diet.
Fats: Choosing the Right Ones
Despite their reputation, fats are the most energy-dense component of food, providing twice as much energy as carbohydrates and proteins. They are also necessary for the absorption of fat-soluble vitamins (A, D, E, K). However, it's important to distinguish between types of fats.
* Saturated ("bad") fats are found mainly in animal products (meat, eggs, dairy). They can raise cholesterol levels..
* Unsaturated ("good") fats are present in nuts, avocados, olive oil, and fatty fish. They, on the contrary, help lower cholesterol, boost immunity, and are beneficial for skin, joints, and hair.
A simple rule: harmful fats solidify at room temperature (like lard), while beneficial fats remain liquid (like vegetable oil). With an active lifestyle, fats can make up to one-third of your diet.
Carbohydrates: The Primary Fuel
Carbohydrates are divided into simple (sugars) and complex. Simple ones provide a quick but short-lived energy boost. Complex carbohydrates are the ideal "long-lasting" fuel for a hike. They are found in:
* Whole grain cereals (especially oatmeal).
* Wholemeal bread and pasta.
* Brown rice.
* Legumes, root vegetables, and nuts.
Complex carbohydrates should make up about half of your daily diet. They provide a steady energy level without sharp drops.
Proteins: The Building Blocks
Proteins are essential for the health of cells and muscles. Although traditional sources are meat, fish, and eggs, it's healthier to get protein from a combination of plant-based foods: legumes (lentils, beans), nuts, and whole grains. Adding these ingredients to camp meals will fully meet the body's needs.
Vitamins and Salt: Essential Helpers
* Vitamins regulate metabolism. Fat-soluble ones (A, D, E, K) can be stored, while water-soluble ones (B group, vitamin C) require daily replenishment. Their sources are fresh vegetables, greens, fruits, and berries.
* Salt (Sodium) is a critically important electrolyte. On a hike, we lose salt through sweat, and this deficit must be replenished, otherwise cramps, nausea, and weakness can occur. If you're sweating heavily, drinking lots of water, and eating natural foods, you can slightly salt your meals or include salted nuts in your snacks. A simple test: if your sweat tastes salty, the balance is fine. Remember: excess salt is just as harmful as its deficiency.
Conclusion
Your body is the main tool in any adventure. Its strength, endurance, and health depend on the "fuel" you put into it. Develop good habits, eat a balanced diet, and demand the best from yourself. This is the foundation for a long, active, and fulfilling life, full of joy and discovery.
Next guide: Cooking Food on a Hike Previous guide: How to Properly Build and Maintain a Fire While Camping You can view the full list here: Survival Guides for the Mountains
