Best 20 Food for Walking Long Distances: Walk Strong, Eat Smart

Discover the best 20 Food for Walking Long Distances. Boost energy, prevent fatigue, and optimize performance with our expert-tested nutrition guide.

Quick Summary for Busy Readers:  Top 5 foods for long walks:

1. Trail mix (nuts, dried fruits, seeds)
2. Energy bars
3. Bananas
4. Beef jerky
5. Electrolyte drinks

Introduction

Food for walking long distances can make or break your journey. As an avid hiker and nutritionist, I’ve tested countless options to bring you the ultimate list of energy-boosting, easy-to-carry foods that will keep you going mile after mile.

Why Proper Nutrition Matters for Long Walks?

Before we explore the list, let’s understand why food for walking long distances is crucial:

1. Sustained Energy: Prevents fatigue and “bonking”
2. Muscle Recovery: Aids in repairing and building muscle
3. Hydration: Helps maintain proper fluid balance
4. Mental Clarity: Keeps you focused and alert

Top 20 Food for Walking Long Distances

Now, let’s explore the best 20 food for walking long distances that I’ve personally tested and recommend.

1. Trail Mix

Food for walking long distances doesn’t get more classic than trail mix. My go-to recipe includes:

• Almonds (for protein and healthy fats)
• Cashews (for magnesium and iron)
• Dried cranberries (for quick carbs and antioxidants)
• Pumpkin seeds (for zinc and omega-3s)
• Dark chocolate chips (for a mood boost and antioxidants)

Pro Tip: Make your mix to control sugar content and avoid unhealthy additives.

2. Energy Bars

Not all energy bars are created equal. Look for bars with:

• At least 5g of protein
• Complex carbohydrates
• Less than 10g of added sugar

My favourite brands include [Brand 1], [Brand 2], and [Brand 3].

3. Bananas

Nature’s perfect food for walking long distances. Bananas offer:

• Quick-acting carbohydrates
• Potassium for muscle function
• Natural packaging

4. Beef Jerky

For carnivores, beef jerky is an excellent source of:

• Protein for muscle repair
• Sodium to replace lost electrolytes
• Long-lasting energy

5. Electrolyte Drinks

Staying hydrated is crucial. I always carry electrolyte powder to mix with water. Benefits include:

• Replacing lost minerals
• Preventing cramping
• Maintaining hydration

6. Nut Butter Packets

Single-serve nut butter packets are a significant change for food for walking long distances. My favourites include:

• Almond butter (high in vitamin E and magnesium)
• Peanut butter (successful protein-to-calorie ratio)
• Cashew butter (rich in iron and zinc)

I always squeeze these onto whole-grain crackers or apple slices for a perfect energy boost.

7. Dried Fruits

Lightweight and packed with quick-acting carbs, dried fruits are essential food for walking long distances. My top picks:

• Apricots (high in potassium)
• Figs (source of calcium)
• Dates (natural energy gel alternative)

Pro Tip: Mix dried fruits with nuts for a DIY trail mix that balances quick and sustained energy.

8. Hard-Boiled Eggs

For shorter walks or the first day of a multi-day trek, hard-boiled eggs are excellent food for walking long distances. They provide:

• Complete protein
• Choline for brain health
• Portable, self-contained packaging

I usually eat these within the first 4-6 hours of a walk to avoid spoilage.

9. Tuna or Salmon Pouches

These seafood pouches are a protein powerhouse and successful food for walking long distances. Benefits include:

• High-quality protein for muscle repair
• Omega-3 fatty acids for inflammation reduction
• Compact and lightweight packaging

I often pair these with crackers or eat them straight from the pouch for a quick protein hit.

10. Whole Grain Tortillas

Tortillas are versatile food for walking long distances. They are great because:

• They’re more compact than bread
• They provide complex carbohydrates
• They can wrap other foods (like tuna or nut butter)

11. Cheese Sticks

For day hikes or the first day of longer treks, cheese sticks are fantastic food for walking long distances. They offer:

• Protein and fat for sustained energy
• Calcium for bone health
• A satisfying savory option

Remember, these should be consumed earlier in your walk if the weather is warm.

12. Dehydrated Meals

For multi-day treks, dehydrated meals are essential food for walking long distances. Look for options that:

• Are high in calories
• Contain a good balance of carbs and protein
• Have minimal additives

My favourites include [Brand 1]’s vegetable curry and [Brand 2]’s chilli mac.

13. Fresh Fruits

While not suitable for multi-day trips, fresh fruits are excellent food for walking long distances on day hikes. I always pack:

• Apples (for fiber and crunch)
• Oranges (for vitamin C and hydration)
• Grapes (for quick sugar and refreshment)

14. Roasted Chickpeas

A crunchy alternative to nuts, roasted chickpeas are great food for walking long distances. They provide:

• Plant-based protein
• Complex carbohydrates
• Satisfying texture

I make my own with various spices to keep things interesting.

15. Dark Chocolate

Dark chocolate (70% cocoa or higher) is more than a treat; it’s a beneficial food for walking long distances. It offers:

• Quick energy from sugar
• Caffeine for alertness
• Antioxidants for recovery

16. Coconut Chips

Unsweetened coconut chips are my favourite food for walking long distances in my pack. They’re great because:

• They’re high in healthy fats for sustained energy
• They provide a sweet taste without added sugar
• They’re incredibly lightweight

17. Rice Cakes

Rice cakes might seem bland, but they’re excellent food for walking long distances. Here’s why:

• They’re very light to carry
• They provide quick-acting carbohydrates
• They’re a successful base for toppings like nut butter or tuna

18. Instant Oatmeal

For breakfast or a warm snack, instant oatmeal is a top food for walking long distances. Benefits include:

• Complex carbohydrates for sustained energy
• Customizable with add-ins like dried fruit and nuts
• Comforting warmth, especially in cold weather

19. Vegetable Chips

Kale, beet, or sweet potato chips are nutritious food for walking long distances. They offer:

• A satisfying crunch
• Various nutrients depend on the vegetable
• A pleasant change from sweet snacks

20. Chia Seed Pudding

Prepared the night before, chia seed pudding is an energy-packed food for walking long distances. It’s great because:

• It’s high in omega-3 fatty acids
• It provides sustained energy from protein and healthy fats
• It’s easily digestible

I prepare this with plant-based milk and add some maple syrup for extra calories

FAQs: Food for Walking Long Distances

What food is good for long-distance walks?

The best food for walking long distances includes a mix of complex carbohydrates, lean proteins, and healthy fats. Trail mix, energy bars, bananas, and jerky are excellent choices. It’s important to choose foods that are easy to carry, non-perishable, and provide sustained energy.

What to eat on a 20-mile walk?

For a 20-mile walk, you’ll need a variety of food for walking long distances. I recommend:

1. Starting with a hearty breakfast (oatmeal with nuts and fruits)
2. Packing energy bars, trail mix, and dried fruits for snacking
3. Including a sandwich or wrap for a more substantial meal
4. Bringing electrolyte drinks to maintain hydration
5. Having quick energy sources like gel packs for the last stretch

What food is best for travelling long distances?

The best food for walking long distances is also successful for other types of long-distance travel. Non-perishable, nutrient-dense options include:

1. Nuts and seeds
2. Dried fruits
3. Whole grain crackers
4. Peanut butter packets
5. Tuna pouches

These foods provide a good balance of macronutrients and are easy to pack.

What should I eat on a 24-hour walk?

For a 24-hour walk, you’ll need a strategic eating plan. Here’s what I recommend:

1. Start with a carb-heavy meal (pasta or rice)
2. Pack a variety of food for walking long distances (all items mentioned in this post)
3. Eat small portions every 60-90 minutes
4. Include protein sources (jerky, nuts) every 3-4 hours
5. Stay hydrated with water and electrolyte drinks
6. Have caffeinated options (energy gels, coffee) for nighttime hours
7. Include warm food options (instant soups) for comfort and variety

Conclusion

These 20 options for food for walking long distances offer a variety of nutrients, textures, and flavours to keep you energized and satisfied on your journeys. Remember to test different combinations during your training walks to find what works best for your body and preferences.

By mixing and matching these foods, you can create a personalized nutrition plan that will fuel your adventures, whether you’re tackling a challenging day hike or a multi-day trek. Happy trails and bon appétit!

Recommended Reading:

• Best exercises to do while walking: Burn more calories with every step