Outdoor Nutrition & Protecting Your ED Recovery
August 21, 2023
Written by Sarah Poling MS, RD
Edited by Sarah Criscuolo MS, RD, LDN, CSN, CPT
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Planning a hiking, camping or a bikepacking trip? Having and ensuring adequate nutrition will help to keep you fueled and will be key to preventing bonking, which is when the nutrition stores in your body become depleted from greater energy output than intake. It will also protect you from dehydration or becoming hangry, and will guarantee that you’re ready for an amazing time filled with fun memories! Follow these tips to make sure you’re prepared for your adventure:
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1. Drink before you’re thirsty
Staying hydrated is an important component of good nutrition, especially when you’re hiking or biking. Once you start noticing the feeling of thirst, you’re already 2-3% dehydrated. Before you set foot on the trail or hop on your bike, aim to consume 14-22 ounces of water. During your hike or bike ride, a good rule of thumb is to drink 6-12 ounces of water or sports drink every 15-20 minutes. Recover afterwards by drinking 16-22 ounces of water or sports drink every hour for a few hours after the hike/bike ride to fully rehydrate.
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2. Fuel with carbs
Carbohydrates are your body’s preferred fuel source while hiking, biking and backpacking, as they’re easier to digest and absorb than proteins and fats. Backpacking and sports nutrition wisdom recommends that you should eat 30-60 grams (120-240 calories) of carbohydrates per hour to promote and maintain strength and delay fatigue. If you don’t consume enough carbohydrates, your body will start to burn muscle protein and stored body fat, leading to depleted energy levels, decreased strength, fatigue and shakiness, and even feeling dizzy or faint.
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A few examples of easily digested carbohydrates for hiking and backpacking include: energy gels or shot blocks, sports drinks, dried fruit, and bars. These store well in backpacking, biking and hiking gear! It’s always recommended to sample all forms of nutrition during exercise or training before your planned trip, as this will give you the best idea of which products will work best for you.
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3. Eat breakfast
Starting your day with a nutritionally-dense breakfast will contribute to adequate energy levels for optimal performance versus starting your adventure with low energy intake. Aim for 300-500 calories at least an hour before hiking or biking. For an easy and nutritious breakfast, try oatmeal with dried fruit and nuts or a scrambled egg and cheese breakfast burrito. If you have to abruptly and immediately hit the trail upon waking, fruit with an energy bar will give you a burst of energy until you’re able to properly fuel.
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4. Eat every hour
The body can only process a few hundred calories per hour while exercising. Having this amount of food will keep your energy levels up and won’t overload your stomach and digestive system. Consuming too many calories at once may hinder your performance, as blood will divert away from your working muscles needed for activity in favor of digestion. Again, focusing on carbohydrates is your best choice for easy digestibility. Experimenting with different food products will help you determine which ones your stomach handles best during activity.
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5. Consume electrolytes when hiking and biking in the heat
If you’re hiking or biking in the heat, replenishing electrolyte stores is extremely important for both physical and mental functioning. In order for you to continue to perform and feel good while doing so, it’s essential to replenish nutrients like sodium, chloride and potassium on a consistent basis. Failure to consume electrolytes during exercise while drinking water can lead to electrolyte imbalances that can become potentially life threatening depending on the duration of your exercise. To avoid electrolyte imbalances, consistently replenish by consuming salty snacks like pretzels, Goldfish or salted nuts, or electrolyte replacement drinks like Liquid IV, LMNT or Trioral.
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6. Eat for recovery as soon as hiking or biking has ended
Immediately after you’ve finished exercising is the most opportune time for your body to recover and restore nutrient losses. A 4:1 ratio of carbohydrates to protein is ideal – this will help your body replace lost glycogen (carbohydrates stored in the muscles and liver) and your muscle tissues to recover and repair. Powdered recovery sports drinks are an excellent option, or real food options like beef jerky with granola, hard salami on a bagel, or pita with hummus.
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Camping food ideas
If your hiking and biking adventure ends in camping, these are some fun and easy camp food ideas that will keep you energized and feeling satisfied:
- English muffins are easy to store and can be topped with things like peanut butter, jam or butter, or can be served as a breakfast sandwich.
- Eggs can be purchased in powdered form or can be prepared ahead of time and kept cool in airtight containers.
- Peanut butter contains proteins and fats, and is easy to pack to serve with meals, snacks, or as a sauce.
- Beef or turkey jerky
- Hard salami
- Hard cheeses
- Canned meat
- Nuts/seeds/trail mix.
- Oats, whether rolled or instant, are easy to prepare for breakfast, or can be used to make things like fruit desserts.
- Dehydrated food pouches.
Nature can be an amazing catalyst for acceptance, growth and joy while also promoting healing, especially if you or someone you know struggles with disordered eating or an eating disorder. In addition to incorporating the nutrition tips above, it’s also helpful to be mindful and intentional about how to protect your eating disorder recovery while engaging in movement in nature so that you fully reap the healthful benefits – the tips below will help you navigate adequate nutrition and mindful movement for long days outdoors:
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Intentionality: Consider setting intentions from your “wise mind” before you venture out by considering the following – What distance do you want to go (not your eating disorder but your authentic self)? At what pace? For what length of time? What clothing will you wear to make you feel comfortable, and does it support a mindful walk or more of an exercise frame of mind?
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Mindfulness: Be mindful and present to help you stay in the moment and aware of your eating disorder’s desires and rules vs. your own. Focusing on your senses will help you stay grounded in the present moment – what do you see? What do you hear? What do you smell? What can you feel? Also, pay attention to your body and breath as this will help promote body awareness, neutrality, and respect.
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Slow your pace: Shirin Yoku or “forest bathing” recommends a very slow, mindful pace that will maximize your benefits for spending time outdoors. A good rule of thumb is walking at a pace that allows you to maintain a conversation.
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Accountability: Go with a support buddy – someone who you trust when you’re struggling and who can help you reach your goals.
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Honesty: Know your vulnerabilities and when you’re in your emotion mind vs. your wise mind.
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Flexibility: Be open to changing plans to another location or pace – be prepared to even postpone or delay your adventure if needed.
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Loop in your care team: Discuss your exercise and adventure plans with the members of your care team (dietitian, doctors, therapist, etc.) – this will help promote adequate energy for maximum fun!
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A dietitian at Karuna can help to ensure you’re meeting your nutritional requirements, whether you’re planning your next outdoor adventure, recovering from an eating disorder, dealing with a chronic condition, or just want to better understand your personal needs. Use this link to schedule an intake call, and someone will be in touch with you shortly!
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Sources:
- Timbers, B. (2022). Bikepacking Food: How to eat well on a bikepacking trip. Retrieved from https://www.twowheeledwanderer.com/posts/bikepacking-food-guide/
- Arnold, K. (2022). Your Complete Guide to Bikepacking Food. Retrieved
from https://www.bicycling.com/health-nutrition/a41435035/bikepacking-food/
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NUTRITION • CULINARY • MOVEMENT
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