Fueling For Long Adventures

We asked the coaches, “What's in your pack?” Here’s what they said.

Summer is a season of outdoor adventures, living in the amazing state that we do. There are so many opportunities to get out like hiking, biking, running, floating, etc. To make the most of these activities, it's essential to fuel your body and provide it with the energy needed for fun-filled summer days.

John

 “Always extras of Single serve skratch labs hydration. Been out many times where I thought I had plenty of carbs and felt myself bonking so these are a must. Always carry more than you think you’ll need.

Energy chews or gummy bears. In times where you need energy, the easiest solution is sugar. Worry about your nutrition when you’re at home, and on the trails make sure you go for what’s effective!

For longer days- PBnJ is an easy snack and always tastes better after it’s been smashed up in a plastic bag in your pack.”

Joey 

 “My fuel plan on the bike: 0-2 hrs: no need for food/calories. I will bring 1 water bottle with electrolytes. I’ll refuel post-ride: example would be protein shake and a banana if I want something that will hit my system quickly after a high effort ride.

 For a standard ride: Eggs, a sweet potato, and maybe an apple to refuel. If you do need food for a shorter ride; I suggest quick sugars of your choice. Something that tastes good and will hit your system quickly. No need to go buy expensive gels…use this opportunity to eat, guilt free, your favorite candy. I like Swedish Fish. 

For big days 3-6 hrs or longer the day is all about food and fuel. I bring at least two water bottles, with electrolytes. I make sure I have a meal well before I go out: protein/ carbs/fats. I like wraps as bread is hard for me to digest. Lately it’s been turkey, avocado, and pickles. Final tip: bring a credit card: there is nothing better than hitting a gas station and chugging a Mountain Dew on a hot day 6 hours in and you are an hour from home”

Mike

• LMNT for electrolytes

• Chomps meat stick

• RX bar

• Almonds, cashews, or peanuts

• Banana

Mariah 

• G2G Bar 

• Apple 

• Peanut butter and honey sandwich 

Ellie

• Mixed nuts (if I need it to last a bit longer)

• Quick energy- energy bolts, fruit leather, squeeze pouches

Allison 

• Homemade no bake energy bites (recipes included through link)

You may notice a lot of similarities between what the coaches keep with them, but with each one there is some sort of carb/sugary snack. It’s important to make sure you have some form of glucose that your body can use for quick energy. So feel free to grab a sweet treat for the trail! John and Joey make great points emphasizing how it's OK to use treats as an energy source when you're out doing intensive activities. As John puts it, “in times where you need energy, the easiest solution is sugar. Worry about your nutrition when you’re at home, and on the trails make sure you go for what’s effective!”