The most recent Outdoor Participation Trends Report, published earlier last year, finds that 20% of the United States population over the age of six is taking a hike. That’s approximately 66 million people lacing up their boots to hit the trail.
Few things feel more freeing than finding a new hiking trail and venturing to see where it goes. Connecting with nature at such an intimate level, without the chaos of society surrounding you in its inescapable cacophony, can give a significant mental health boost. In fact, while hiking may have seen a surge during the 2020 lockdowns, the practice is still popular — maybe even more so — after the pandemic.
But you have to do it safely.
A properly rigorous hiking day requires a plan. While being mentally prepared is important, having the appropriate nourishment on hand is also the safest. A good supply of water and a light, healthy snack can energize you, prevent burnout, and combat exhaustion.
Finding the right snack is key to turning a brisk hike into a significant mental and physical health boost. Plenty of store-bought snack mixes include tasty treats and filling protein, but some contain higher levels of sugar, fat, and salt than specific diets require or can handle. Trail mixes offer convenient nutrition, and buying or making the best mixes comes from knowing the best ingredients.
With more Americans focusing on a healthy diet, snacks like trail mix may face a revolution that aligns with the growing popularity of activities like hiking.
Health and Snacking in the Spotlight
Healthy, on-the-go snacks like trail mixes are low-carb, low-calorie alternatives to junk food and baked goods. A balance of protein, healthy fats, and other essential nutrients makes them ideal fuel for the hike.
Registered dietitian Alex Caspero points out trail mixes contain dried fruit, nuts, and seeds that are rich in unsaturated fatty acids, minerals, and vitamins. They can also be a significant source of fiber, which aids with digestion and gut health.
Based on figures provided by Technavio in 2023, being healthy doesn’t keep this light snack from being popular. The trail mix market is poised for a bright future, with a 12.8% increase in 2022 and an expected total growth of $11.18 billion between 2021 and 2026. Much like trail mixes, hiking also experienced years of growth, particularly from 2019 to 2020, which saw an increase of just over 8 million people.
Ideal Ingredients and Their Health Benefits
Trail mixes are available in pre-made snack packs but are also fairly easy to make at home. With store-bought mixes, you must be mindful of added sugars and oils used in the roasting process. To avoid unwanted additives, you can customize homemade trail mixes with various ingredients based on your nutrition needs and wants.
A mix of nuts and seeds may be bland or too dry, so Caspero recommends boosting the flavor with dried cranberries, raisins, or apricots. Dark chocolate chips or coconut flakes also add a touch of flavor to otherwise flavorless snacks without making them unhealthy. Alternatively, you can snack on raw almonds, which a study from California Almonds found reduces muscle soreness.
According to Mike Roussell, PH.D, nutrition expert for American Pistachio Growers, many types of nuts can help increase energy with their fat content. Carb-filled snacks, on the other hand, lead to sluggishness and low energy.
Hikers should consider the length of their hike when packing a snack. While any granola or trail mix can fill, longer hikes should be accompanied by protein-rich snacks with healthy fats for a more significant store of energy to help battle fatigue and exhaustion.
Allergic to Nuts? There’s a Suitable Stand-in
Many store-bought trail mixes won’t be safe if you’re among the millions of U.S. adults suffering from a nut allergy. They typically include nuts of some kind, usually peanuts, or other potential allergens like pecans or cashews.
To avoid needing an EpiPen shot on the trail, swap out trail mix for another source of protein. Jerky, for example, is high in protein, low in carbs, and very easy to eat when on the go. Some jerky can be very high in sodium, which can cause dehydration or affect blood pressure when consumed in high doses. So be sure you keep adequate water handy.
Lower sodium options and leaner meats like venison, bison, or turkey provide healthier alternatives to beef. Tofu jerky options exist for vegans and vegetarians, too. Consider making jerky at home in an air fryer or dehydrator for the true DIY snack mix. Making it allows for the control of excess salt or sugar and a customized flavor.
A Must for Any Hike Long or Short
Hiking is a broad term encompassing walks that can last a few minutes to hours-long expeditions. No matter how long you plan to be on a trail, it’s always best to play it safe and bring a snack. You never know when you may get hit with the pangs of hunger, and if you extend your hike, you don’t want to be without something nutritious to keep you energized and moving.
Snacking may get backlash as too much of it can lead to weight gain, but when it comes to hiking, it’s essential. Whether you make your own trail mix to customize the flavor or cut out the nuts, or instead opt for a dehydrated jerky, ensure whatever you bring along is high in protein and healthy fats for a sufficient burst of energy.
