Hiking burns a ton of calories – even more so in the heat and with the elevation of Southern Utah. Angels Landing in Zion and the Lava Tubes in Snow Canyon are two popular and strenuous hikes here. However, what you eat beforehand will influence how you feel and how well you perform afterward. Below are some recommendations on meals and snacks.
What to Eat Before Your Hike?
Aim to eat 1 to 2 hours before starting a hike. The goal is to provide energy without that heavy feeling after eating.
Here are some good meal preps to consider:
- Oatmeal, banana, honey
- Toast (whole grain) with sliced fruit and peanut butter
- A medium egg with some avocado and potatoes
A moderate amount of both fat and fiber is important since they’re harder to digest and can cause cramps while hiking. The main focus is carbs, since they turn into glycogen which is then used as fuel for the muscles during hiking.
If you’re staying in St. George, a good sit-down breakfast really sets you up for a good day. Look for well-balanced, whole food restaurants that steer clear of heavy pastries.
Best Food to Eat During a Hike
A good rule of thumb is to take snacks for a hike lasting more than 90 minutes. Some good options are trail mix, energy bars, jerky, and dried fruit. Dehydration sneaks up on you in the heat, so drink water along the way.
What to Eat After Your Hike?
After a long hike, your body is running low on energy, and muscles need to recover. Giving your body a good balance of Protein and Carbs will help.
Meals that help with recovery include:
- Grilled chicken or salmon with roasted veggies and rice
- A burrito bowl with beans, brown rice, and fresh salsa
- A hearty salad with quinoa, chickpeas, and a protein of your choice
Try to eat a recovery meal within 45 minutes to an hour after you finish hiking to help your muscles recover faster.
If you’re heading back into town after Snow Canyon or Zion, looking for a restaurant in St. George that serves meals with protein and whole ingredients will help you recover from your hike. Many of the restaurants near the parks cater to outdoor enthusiasts, so the portions are large and the menus are tailored to the needs of active customers.
The Right Fuel Makes Every Mile Better
Have a light snack before you hit the trail, snack on something easy to carry during your hike, and have a proper meal after. Whether you’re hiking down from Zion or are brushing sand off of your feet from Snow Canyon, a recovery dinner at one of the many restaurants in St. George will give your legs the recovery they need. Make sure to reserve a table on the weekends since other hikers have the same plan.