Last week I offered some meals and snacks to utilize while out camping. I was fortunate enough to camp and hike in Yosemite National Park this past weekend. So, for those of you interested, this is how I put my performance nutrition into action. Remember: this was what worked for me, based on my particular needs (23 weeks pregnant, high level of fitness, etc.). Your specific needs may differ. Also, while last week I gave recommendations that included purely shelf-stable foods for backpacking purposes, I was in a situation where keeping food cold was not a problem. So I could include perishable items.
Day 1: 8.8 mile hike to North Dome
Highest Elevation: 8100 ft
Total time to complete: 4.5 hrs (2:30pm-7pm)
Temp: 70-75
Lunch (prior to hike): PB & Honey sandwich on WW bread, large handful of grapes, large handful of baby carrots, 2 cups water
Fuel during hike: 1 cup sports drink, 1 Nature Valley Oats & Honey bar, 1 apple, 3 cups water
Dinner (at campsite): Campfire foil packets!
-Chicken breast
-Italian seasoning
-Fresh green beans
-Potatoes
-1-2 small pats butter
.......wrap in foil, place in campfire coals or on cooking grate and cook through (~40 min depending on thickness of meat).
Also had another apple, some grapes, 4 cups water, and of course - s'mores for dessert!
1/2 cup sports drink immediately before bed (to prevent cramping overnight)
Day 2: 14.5 mile hike to Cloud's Rest
Highest Elevation: 9926 ft
Elevation Gain: 1775 ft
Total time to Complete: 6.5 hrs (10am-4:30pm)
Temp 65-75
Breakfast (campsite): 2 bowls old-fashioned oats with walnuts, dried fruit, brown sugar; 1 cup coffee, leftover potatoes from dinner night before, 2 cups water
Fuel during hike: 2 granola bars, 1/2 Clif bar, 2 apples, 1/2 avocado, PB & honey sandwich on WW bread, 1.5 cups sports drink, a lot of water
One interesting thing to keep in mind is that as elevation increases, so do carbohydrate needs. This remains true until the body is acclimated to elevation, which can take as long as 8 weeks. In addition, while the weather was relatively cool with low humidity, I was in direct sunlight and doing a good amount of climbing. Therefore, my hydration needs were significantly increased. I carried a Camelbak to encourage hydration.
How do YOU fuel yourself during camping and hiking? I'd love to hear about it! Please comment below.
Be Extraordinary,
RDKate
Do you have any camping trips planned this summer? I am thrilled to be heading to Yosemite National Park to camp this Saturday night and hike some of the gorgeous trails in the area! Whether you're traveling hundreds of miles or just around the corner, having food that is non-perishable, convenient and nutritious can be challenging. Here are three meals and a few snacks ideas to fuel you on your camping excursion...
First, you will need the right tools:
-Campstove*: the MSR Pocket Rocket is one of many out there - quick and portable
-Cookset*: A good set makes a world of difference. I LOVE the GSI Outdoors Pinnacle Soloist (sold at REI).
-Utensils*: While there are actual mini camping utensils available, plastic or regular-sized work just as well unless space is an issue. Some cooksets come with utensils.
-Plates/bowls*: There are some great sets out there, but paper/plastic can again be used depending on space limitations. Some cooksets come with a bowl/mug.
-Can opener
*Generally higher-priced cooking products are much easier to clean, cook more quickly and are lightweight, which makes them ideal for multi-day trips.
With a good campstove and cookset, you would be surprised by the quality meals you can make. But here are 3 to get you started.....
Breakfast
Instant oatmeal or quick oats (add instant, dried powdered milk first, then hot water)
Nut butter
Dried fruit
100% fruit juice box
Coffee (if desired: check out camping coffee press mugs!)
Lunch
Canned chili - 98% fat-free turkey with beans
Canned veggies to add to chili - low sodium if possible
Whole-wheat crackers or tortilla chips
Fresh fruit: oranges or apples travel well
Box of almond or soy milk - buy the smaller boxes in the non-refrigerated section; immediately throw out what you don't use
Dinner
Couscous or Instant Brown Rice
Pouch of chicken or salmon
Spices: Oregano, pepper, rosemary
Serve above in whole-wheat tortilla
Canned veggies - low sodium if possible
Fresh fruit or canned fruit cocktail - in its own juice
Snacks
Kashi Trail Mix Bars
Clif bars
Larabars
Trail mix: nuts, dried fruit (any kind), pretzels/cheerios
Fresh fruit: oranges, apples
Be Extraordinary!
RDKate
