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Long-distance Hiking & Nutrition

Hiking requires a combination of cardiovascular fitness and muscle strength, so a balanced diet that provides enough energy and nutrients to support training is important.


Eating a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, can help ensure that you get the nutrients you need.


It's also important to stay hydrated while hiking and training. Drinking enough water throughout the MammothMarch event day can help prevent dehydration and muscle cramps.


In addition to a balanced diet, MammothMarch participants may also benefit from eating foods that are high in carbohydrates, such as whole grains, fruits, and vegetables, to fuel their muscles during long hikes.


Eating protein-rich foods, such as lean meats, fish, and beans, can help repair and build muscle tissue. And consuming healthy fats, such as nuts and seeds, can provide energy and help absorb certain vitamins and minerals.


It's also important to eat enough calories to support your energy needs, especially when you are training for MammothMarch.


The proper nutrition when preparing for your next MammothMarch

Some examples of healthy foods to eat when training for MammothMarch include:

  • Whole grains: oatmeal, quinoa, brown rice, whole wheat bread

  • Fruits: berries, apples, oranges, bananas

  • Vegetables: broccoli, spinach, bell peppers, sweet potatoes

  • Lean proteins: chicken, turkey, fish, tofu, beans, lentils

  • Healthy fats: avocado, nuts, seeds, olive oil

  • Hydration: water, coconut water, herbal teas

Breakfast:

  • Oatmeal with berries and nuts

  • Whole wheat toast with avocado and a fried egg

  • Greek yogurt with fruit and granola

Snacks:

  • Fresh fruit

  • Trail mix (nuts, seeds, dried fruit)

  • Energy bars with whole grains and nuts

  • Jerky or turkey roll-ups

  • hummus and veggies

Lunch/Dinner:

  • Grilled chicken or fish with a side of quinoa and roasted vegetables

  • Lentil soup with a side salad

  • Whole wheat pasta with marinara sauce and a side of steamed vegetables

  • Tofu stir-fry with brown rice and mixed vegetables


When training for MammothMarch events, it's generally a good idea to avoid foods that are high in saturated fat, added sugars, and processed ingredients. These foods can be high in calories but low in nutrients, making it difficult to meet your energy needs while also getting the nutrients you need to support your training.


Here are some examples of foods that you may want to avoid or limit while training and getting in shape:


  • Fried foods: French fries, fried chicken, onion rings

  • Fast food: burgers, fried chicken sandwiches, milkshakes

  • Processed snacks: chips, crackers, candy bars

  • Sugary drinks: soda, energy drinks, sweetened iced tea

  • High-fat meats: bacon, sausage, hot dogs

  • Baked goods: pastries, donuts, cookies

  • High-fat dairy: whole milk, cream, butter

  • High-sugar foods: candy, chocolate, ice cream


Although this regimen is good for training, on the day of the event (especially with the thousands of calories you burn anyways), our aid stations will provide food and drinks to get you through the whole 20/30 miles, focusing on calories/protein intake and hydration.


We offer (re)fill options for your water bottles/bladders at the start/finish at every aid station and should provide enough food (with gluten-free/vegan options) to get you through the day. However, if you have certain allergies, special dietary requirements, or simply don’t want to miss out on your go-to snack to get you over a hump, you should always pack it.


It's always recommended to consult a healthcare professional or sports nutritionist to help you with a personalized nutrition plan based on your fitness level and specific goals.



1 Comment


Tomas Virgin
Tomas Virgin
Sep 14, 2023

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