What to Eat Before a Hike: Ultimate Guide 2026
Eating before a hike is essential to ensure your body is well-fueled for the adventure ahead. Hiking on an empty stomach can leave you feeling sluggish, weak, or lightheaded, none of which are ideal when you're navigating a trail. With the right foods, you'll have steady energy to take on those uphill climbs and long stretches.
But what exactly should you eat before hitting the trail? Not all foods are created equal when it comes to fueling your body for physical activity. You want to choose options that give you lasting energy, are easy on the stomach, and keep you satisfied without weighing you down.
Find out the best things to eat before your hike. Whether you're preparing for a quick outdoor adventure or a longer trek, choosing the right foods can make all the difference.
Best Things to Eat & Drink Before a Hike ✅
What you eat and drink before a hike impacts your performance and energy levels. Your caloric needs depend on your individual energy requirements and the intensity of your hike. A balanced meal can make the difference between feeling strong or sluggish while you're out on the trail.
For those planning extended trips, be sure to check out our full backpacking meal planning guide for more helpful tips!
Ideal Pre-Hike Breakfast 🥣
Some hikers like to grab a sausage and egg McMuffin from McDonald’s before heading out. While it’s true that this fast food option provides energy, it’s also packed with saturated fats that can slow down digestion and leave you feeling heavy.
A healthier alternative would be something that still provides plenty of energy without weighing you down. Try whole grain toast with avocado and eggs or a bowl of oatmeal with fruit and nuts. These options are lighter on your stomach but rich in the nutrients you need to power through your hike.
⌚ 2–3 Hours Before Hiking: What to Eat
A well-balanced meal 2–3 hours before your hike helps ensure your body is fueled and ready. Focus on these key nutrients when planning your meals:
| Nutrient ❓ | Benefit ✅ | Examples 💡 |
| 🍞 Carbohydrates | Provides steady release of energy by replenishing glucose/glycogen stores¹ | Whole grain bread, quinoa, brown rice |
| 🍗 Protein | Essential for providing amino acids, the building blocks of muscles² | Grilled chicken, tofu, lentil salad |
| 🥑 Healthy Fats | Offer long-lasting energy, help keep you full without slowing you down | Chia seeds, walnuts, avocado |
Avoid eating a large meal right before you hit the trail. It can make you feel sluggish. This is because your body diverts energy to digestion rather than keeping you energized for the hike.
Note on Caffeine: If you normally enjoy a cup of coffee or tea, go ahead and have some. If you’re not a regular caffeine drinker, it’s best to avoid coffee as it could lead to jitters or dehydration on the trail.
5 Easy Pre-Hike Breakfast Recipes
1. Overnight Oats
Author’s Tip: Blue Apron offers a range of breakfast options like the Tropical Fruit Overnight Oats pictured above. You can also find quick 15 minute meals or ready to cook options that are healthy options for after your hike too.
A perfect make-ahead option, overnight oats are packed with complex carbs and fiber. You can add a scoop of yogurt for some extra protein and creaminess. Top with fruit and nuts for added nutrients and flavor.
If you like the idea of using a meal delivery service to save time on your pre-hike meals, check out our roundup of the best organic options on the market.
2. Omelet with Sourdough Bread
An omelet provides protein to fuel your muscles. Pairing it with a slice of sourdough bread gives you the carbs you need for sustained energy. Add veggies to your omelet for extra vitamins and fiber.
3. Smoothie Bowl
Blend your favorite fruits with yogurt or milk, and top with granola, seeds, or nuts. This refreshing option is light but loaded with energy-rich ingredients to keep you going.
4. Smoked Salmon & Egg on Toast
This combination provides healthy fats, protein, and complex carbs. The smoked salmon adds a dose of Omega-3s, while the wholegrain toast ensures slow-releasing energy.
5. Quinoa Porridge
Quinoa isn’t just for lunch or dinner! Use it as a base for a hearty porridge with milk or plant-based alternatives. Top with fruits, nuts, and a drizzle of honey for a nutritious, filling breakfast that’s rich in protein and complex carbs.
Top Tip: Bring along snacks to keep your energy up during your hike. Great options include a breakfast burrito in an insulated tumbler, protein bars, energy bars, nuts, jerky, prepped veggies, and fruit.
What to Eat the Night Before a Hike 🌜
Eat a balanced and nutritious meal the night before your hike. Meal planning is key to setting yourself up for success on the trail. Your dinner should provide the following:
⚡ Energy: Focus on complex carbs like brown rice, whole wheat pasta, or sweet potatoes to build up your energy reserves. Pair these with lean proteins like chicken, fish, or tofu to help repair and strengthen muscles.
💦 Hydration: Pre-hydrating is essential to avoid starting your hike already dehydrated. Drink plenty of water the night before, and eat water-rich foods like cucumbers, leafy greens, or soups to help with hydration³.
🍴 Easy to Digest: Keep your meal light and easy on the stomach to avoid any discomfort. Avoid greasy or heavy foods, which can slow digestion. Stick with well-balanced and nutrient-dense meals to fuel your body efficiently for the trail ahead.
| 🍗 Lean Protein | 🌾 Whole Grain | 🥕 Veggies | 🥑 Healthy Fats |
| Grilled chicken | Brown rice | Spinach | Avocado |
| Tofu | Quinoa | Broccoli | Olive oil |
| Salmon | Whole wheat pasta | Sweet potatoes | Nuts |
| Lentils | Whole grain bread | Peppers | Chia seeds |
| Turkey breast | Barley | Zucchini | Flaxseeds |
| Tempeh | Farro | Kale | Pumpkin seeds |
Mix and match 1 item from each column to create a meal that’s high in energy, easy to digest, and full of nutrients for your hike.
The Importance of Hydration
What to Eat After a Hike
Eating 30–45 minutes after your hike helps your body recover and replenish lost nutrients. Focus on a meal with a 4:1 ratio of complex carbs to lean protein to restore energy and support muscle repair. This combination helps refuel your glycogen stores, and provides the amino acids needed for recovery.
Top Tip: Having some healthy, prepared meals is a real time saver. Factor offers a range of high-protein, balanced meals that are ready to eat in minutes. These are great for recovery after exercise and no prep needed!
Here’s a table to help you choose the perfect post-hike meal or snack based on your needs:
| Purpose | Meal/Snack |
| ⏩ Quick refuel | Chocolate milk and banana smoothie |
| 💪 Muscle recovery | Grilled chicken and quinoa salad |
| ⚡ Energy boost | Sweet potato and black bean burrito |
| 💧 Fast hydration | Watermelon and cucumber salad with feta |
| ❤️🩹 Anti-inflammatory | Salmon with steamed broccoli and brown rice |
| 🍗 Protein punch | Greek yogurt with mixed nuts and honey |
| 🌾 Carbohydrate hit | Whole wheat pasta with fresh tomato sauce |
| 🔋 Electrolyte recharge | Coconut water with a pinch of sea salt and lime |
| 🌱 Vegan recovery | Tofu stir-fry with vegetables and brown rice |
FAQ
What is best to eat before a hike?
The best pre-hike foods are those rich in complex carbs, lean protein, and healthy fats. Choose foods like whole grain toast with avocado, eggs, or oatmeal with fruit. These provide slow-releasing energy and essential nutrients to keep you going on the trail.
Is it better to hike on an empty stomach?
No, hiking on an empty stomach can make you feel weak and fatigued. Eating a balanced pre-hike breakfast 2–3 hours before your hike ensures your body has the energy it needs for optimal performance.
Are bananas good before a hike?
Yes, bananas are a great pre-hike snack. They’re rich in potassium and easy to digest. This makes them perfect for boosting energy and preventing muscle cramps. If you have time, you can add them to a smoothie bowl for a nutritious pre-hike breakfast.
What carbs should I eat before a hike?
Eat complex carbs like whole grains, sweet potatoes, or quinoa the night before your hike. These provide a steady release of energy to fuel your muscles throughout your hike.
References
1. https://www.reference.com/science-technology/function-glycogen-fdffac06ddd5a3c0
2. https://my.clevelandclinic.org/health/articles/22243-amino-acids
