Nutrition
Post-Hike Recovery Nutrition
Post-hike recovery nutrition replenishes glycogen and supports muscle repair with carbs and 20–40 g protein after long hikes. Rehydration with sodium aids fluid balance.
Post-hike recovery nutrition refuels glycogen and repairs muscle after long elevation days—aim for carbs plus 20–40 g protein within two hours, then a full meal. Rehydrate with fluids and sodium if you cramp or feel flat.
Big hikes can suppress appetite; liquid calories help.
Common questions
-
What should you eat after a 10-mile hike?
Combine carbohydrates—rice, potatoes, fruit—with protein—eggs, yogurt, chicken—and fluids with sodium. Scale portions to hike duration and how depleted you feel.
Related terms
Put Post-Hike Recovery Nutrition into practice
Ohga connects nutrition, fitness, focus, and habits with an AI copilot that learns your patterns. Join the waitlist for early access.