What to eat in the mountains

When you’re hiking, you burn anywhere from 300 to 500 calories per hour: If you want to make sure that your day’s hiking goes to plan, your body needs a balanced diet.
When we’re doing sports, our bodies need a balanced diet and a good deal of energy. Foods that are high in carbohydrates, such as bread, sugar, pasta and potatoes, give us the strength we need for a fabulous hike.

Protein boosts our muscle mass, our concentration and our coordination skills, and is found in foods such as fish, eggs, dairy products, legumes. Some types of vegetables, like broccoli, also contain strength-building proteins.

Fats are much appreciated by hikers and mountaineers as they provide a rapid energy boost. Fats (e.g. oils) are higher in calories than other foods, and are an excellent source of energy. Fats should, however, be consumed in moderation.

When you’re out on a hike, you should always pack a little snack in your backpack. A granola bar, trail mix or a banana are the ideal options.
Their fibre and sugar replenish the body’s energies, so that you can keep on hiking to schedule. When you get to destination or the summit, the best option is
a good cheese or sausage roll or a traditional South Tyrolean “Marende” platter.

In addition to a balanced diet, sufficient water is a must. The daily water requirement is around 2 litres per day.
The best strategy is to pencil in a “drink break” during your hikes to ensure that you drink enough. Drinks such as water, tea, juice and isotonic drinks are a vital part of every hike, no matter how short.