How To Choose The Best High Energy Snacks For Hiking

If you've got a knack for adventure, fitness, and the great outdoors - hiking is one of the best activities you can do. You get to breathe fresh air and enjoy the beautiful scenery while keeping yourself in tip-top shape. Preparing for your hike goes beyond your gear; you must also fuel your mind and body by eating nutritious food.

How can you stay healthy during your hike? You must be strategic about the food you pack. Pick snacks that are easy to carry, can stay long in your back park without going bad, are nutritious, delicious, and can quickly be eaten while you're moving.

In this article, we'll discuss choosing high energy snacks and highlight the types considered best for hiking. Read on to learn.

The DNA of a Healthy Hiking Snack

With thousands of snacks available in the market, how do you know which one to pick? Here's how to choose high energy snacks for hiking:

â—¾Right Mix Of Nutritious Elements

You should pack energy snacks that contain carbohydrates, proteins, fats, vitamins, fibre, and minerals. You also need plenty of water to keep hydrated during the hike. It's advisable to add a pinch of salt to your water if you sweat too much to replace the electrolytes lost.

 â—¾Determine The Purpose Of The Hike

If you're going on a hike to improve your hiking skills, you need energy bars high in carbohydrates, about 18g or more, and between a high and moderate protein of about 10g. If you're hiking to burn some calories and maintain muscle mass, you need an energy bar low in calories between 180 and 250kcal and high in protein, about 18g.

â—¾Choose Nutrient-Dense Snacks

These are snacks that provide many calories and occupy very little space. You need a lightweight backpack to walk comfortably and cover the distance you intend to.

High-Energy Snacks for Hiking

  1. Trail Mix

Trail mix is made of dried fruits and nuts. Dried fruits like raisins and bananas are easily digested carbohydrates and provide quick energy. Nuts are a source of calories, fats, and proteins to keep you full and energized, and potassium to replace lost electrolytes.

  2. Beef Jerky

These salty protein strips provide energy, refuel muscles, and help to keep your blood sugar at healthy levels during the hike. It's a simple but healthy snack that works well when combined with trail mix. Beef jerky comes in wide varieties from which you can choose depending on your nutritional needs and what you like.

   3. Granola/Muesli 

Granola consists of nuts, seeds, and oats rich in fibre to provide energy. They're available in energy bars with little sugar and dry fruits for natural sweetening. If you're avoiding sugar, it's advisable to make your granola and not buy it. Making the granola yourself is easy and allows you to add various ingredients you like.

   4. Hummus

Hummus is a high energy snack that consists of carbohydrates, fibre, proteins, and calories. It works well when mixed with fresh vegetables or spread on tortillas, wraps or crackers.

   5. Energy Bars

You can choose from many types of bars, and most of them have a combination of high carbohydrates and low proteins and fats. They work best when consumed before or after the hike or other endurance activity.

   6. Craisins

Craisins are dried cranberries with natural sugar to boost energy and contain antioxidants to prevent inflammation.

   7. Energy Gels

Energy gels are products in semi-liquid or syrup form with high concentrations of carbohydrates to provide energy and electrolytes to replenish those lost in the course of hiking. They're easily digested, especially when followed with a gulp or two of water.

   8. Almonds In Chocolate / Scorched Almonds

Almonds contain fats and proteins that help to keep you full and repair worn-out muscles. The carbohydrate in chocolate is a source of energy throughout the hike.

   9. Bananas And Peanut Butter

On the one hand, bananas are rich in potassium and help to ease muscle cramps after your hike. On the other hand, peanut butter is rich in calories, proteins, and fats that energize and keep you full. In the case of peanut butter intolerance, you can switch that with any other nut butter you prefer.

   10. Dates And Frozen Grapes

Dates are a quick energy source through the potassium and high calories they contain. Frozen grapes provide fruit sugar for energy and water for hydration.


The truth is that there's a variety of food items or meals that qualify as the best energy snacks for hiking. It depends on your nutritional needs, preference, and what you can afford. As long as you can establish the reason for hiking and how long it'll be, you can get healthy snacks to boost your energy, and you're good to go.

Editorial Team