Vegetarian Hiking

There are four nutrients that are essential to a healthy diet: water, fat, carbohydrates, and protein. Consumed in proper quantities they enable your body to function at its optimal level.

Water is a unique molecule that comprises two-thirds of the human body. It is paramount in the transport of nutrients and waste products in and out of cells. Furthermore it is requisite for all absorptive, digestive, circulatory, and excretory functions. Also, it is needed for homeostasis—maintaining proper body temperature. On a long hike, drinking enough water is one of the most important things you can do to keep your body working smoothly and effectively.

Contrary to some dietary beliefs, your body needs fat, especially when undertaking strenuous exercise like hiking. In fact, fat is the most concentrated source of energy available. There are three classifications of fat: monounsaturated, polyunsaturated, and saturated. These classifications are based upon the number of hydrogen atoms in the building blocks of fat known as fatty acids. Monounsaturated fats are primarily found in vegetable and nut oils like olive and peanut. Polyunsaturated fats are commonly found in oils like soybean, sunflower, and corn, as well as some fish oils. Saturated fats are found in animal products including whole milk, cheese, and meat. On a hike, eating cheeses and nuts can provide a much-needed source of energy.

Carbohydrates, which supply the body with the energy it needs to function, are found almost without exception in plant foods. Milk and products derived thereof are the only foods obtained from animals that have significant amounts of carbohydrates. There are two groups of carbohydrates, simple and complex. Simple carbohydrates, or simple sugars, include fructose, sucrose, and lactose in addition to a few others. Fruits are a good source of simple carbohydrates. While some fruits like apples and oranges can be carried whole and fresh on a hike, they can be heavy. Dried fruits are a lightweight, tasty option. Complex carbohydrates, fiber, and starches are sugars strung together in longer and more complex chains. Beans, whole grains, and vegetables are good sources of complex carbohydrates. For vegetarian hikers, carbohydrates form a large part of the diet. But many hikers, in the interest of cooking convenience, choose inferior-quality foods, or filler—foods like ramen noodles, instant potatoes, instant white rice, and instant oatmeal—essentially any processed or refined food that's been stripped of key vitamins and minerals. Although it is okay to supplement or mix filler items and the like into your dietary regimen, do not solely rely on them as a main course. It's better to pack out fresh foods and carry more weight than starve your body of the nutrients it needs and deserves. You'll get more energy from unprocessed foods and whole grains.

Most important to vegetarians, however, are proteins. Not only do they provide the body with energy, but also they are required to manufacture enzymes, hormones, antibodies, and tissues. Amino acids are the building blocks of all proteins. Some amino acids are called nonessential, because the body is capable of synthesizing them from other amino acids. Essential amino acids must be obtained from food because the body is incapable of synthesizing them. Unfortunately for vegetarians, complete proteins (those that contain all the essential amino acids) are found mostly in animal products such as meat, fish, eggs, cheese, and milk. Grains and beans usually contain incomplete proteins, which have only some of the essential amino acids. To supply the body with all the essential amino acids, foods with incomplete proteins must be combined with other foods in order to form a complementary protein. Creating a complementary protein is easy. Simply combine beans with any of the following: brown rice, corn, nuts, seeds, or wheat. Or combine brown rice with any of the following: beans, nuts, seeds, or wheat. When planning your trail meals, take these combinations into consideration, and try to plan meals that provide complementary proteins and all the essential amino acids.