What are the best hiking options? We compared various commercially available behavioural foods
Written by Mioko Matsubara
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How do you eat on the go?
As the name suggests, trail rations are food that you eat while on the move, such as when hiking. Since you just pop something in your mouth, you might not think twice about what to bring
When I first started climbing,
"It has calories, is sweet, has salt, lasts a long time, and doesn't spoil easily."
With that in mind, I packed the standard snacks for when I was on the move: trail mix, chocolate, persimmons, pi (dried persimmons), salty candy, and energy bars. In the end, I only ate the pi (dried persimmons) and candy, and the rest just ended up as baggage
Why? Because I was a beginner, I stuck to the classics and wasn't able to choose something that I thought was delicious or that would motivate me
Trial and error on-the-go food
Since I realized this, I've tried all sorts of things every time I go hiking. For example, cereal bars in the summer. I'm tired and have no appetite. Forcing myself to eat them robs my mouth of moisture and makes it hard to swallow. Energy jelly in the winter. The jelly is so cold that it makes my body even colder. Should I just make it myself? I want to cut down on as much effort as possible, so I'd prefer to stick to store-bought options if possible
It was only recently that I finally came up with my own criteria for choosing snacks to take on the go
- It provides the nutrients and energy you need, and is delicious (obviously)
- It keeps me motivated and I'm not bored (this is a must)
- Easy to obtain
- Don't stick to classic or traditional choices, be flexible and choose according to your physical condition and the season
It's a never-ending journey of searching for the best choice for each situation, and the appeal of searching for snacks on the go is that it's just as fun as choosing snacks for an excursion
So this time, I'd like to introduce all my recommended field foods, including my latest ``best field foods'' that I have come up with, as well as the latest high-performance field foods and some surprising products that will surprise you
table of contents
- Perfect for replenishing your energy while hiking! My best and latest recommended snacks
- Summary and additional information: What kind of food is suitable for hiking?
Perfect for replenishing your energy while hiking! My best and latest recommended snacks
Based on the conclusions I reached through trial and error regarding trail rations, I'd like to introduce my recommended trail rations here. These are merely what I think are "delicious and easy to eat," "I like them," and "perfect for hiking." I'm sure you'll have opinions like "That's right" or "That's not it," but I hope this will serve as a starting point to pique your interest in searching for your own "best trail ration." I'll also introduce some products that you can buy online or at outdoor shops, and that will make you think, "I didn't know there were trail rations like this!"
Japanese sweets: Maki Dorayaki (rolled dorayaki)
Japanese sweets are characterized by being surprisingly high in calories despite being high in carbohydrates and small amounts. Many Japanese sweets are also delicious foods that can be eaten regardless of the season
My favorite among them is the "Maki Dorayaki" from Hikagechaya in Hayama, Kanagawa Prefecture. The dough is sweet, moist and chewy, and it is filled with a yokan-like bean paste with a granular texture of red beans. It is small and stick-shaped, so it can be eaten in one bite. It is simply delicious. Of course, regular dorayaki sold at convenience stores is also good enough. (Website)
Recent popular Japanese sweets snacks for the road①: ENEMOTI
I found Enemochi at an outdoor shop. It's a thin, long rice cake wrapped in a wafer paper to prevent your hands from getting sticky. It has a chewy texture and a nostalgic taste of starch syrup and walnuts. It's a little sweet. (Website)
Recent popular Japanese sweets snacks ②: Kurumikko
They have a store in Kamakura, so many people buy them before or after the Kamakura Trail. The taste is like eating raw caramel with plenty of walnuts. Although they are small, they are packed with filling fillings. They sell out quickly when ordered online, but if you visit around 10am you can apparently get one. (Website)
Chocolate...Alfort
Chocolate is recommended because the sugar in it quickly turns into energy and gives a boost of energy to a tired body. Chocolate is easy to find anywhere, and there are so many varieties to choose from that it's great for having fun choosing what you like
My favorite is "Alfort," marked with the familiar ship. Biscuits alone are bland. Chocolate alone is unsatisfying. Alfort satisfies my whims. What's great is that you can choose from a variety of flavors, including strawberry, matcha, and kinako. But don't overlook the fact that each biscuit is high in calories, at about 53 kcal
Snacks: Kataage Potato
The good thing about snacks is that they cut down on saltiness. They're high in calories. They're always delicious! The perfect balance of salt and oil boosts motivation.
It's no wonder that they're a favorite of professional adventure racer Hiroki Tanaka.
The "Kataage Potato" Lightly Salted flavor has just the right amount of saltiness and firmness. The crunchy texture stimulates tired minds and bodies. Calbee also advertises that "the more you chew, the tastier it is," and indeed, the more you chew, the more delicious the "umami" becomes. It's
bulky to carry as is, so even if you crush it into smaller pieces, the texture remains the same and it stays delicious forever, which is the best part.
Snacks: plum stem and wakame seaweed
The snacks are a great way to give your body a punch and nutrients after a long day on the mountain trail
The thing that really gives me a punch is Seven-Eleven's "Umekikame Wakame." I can't eat a lot of it, so I'm grateful that it's sold in small packets.
It's smooth and the sweet and sour taste of the plum vinegar and honey is great. It satisfies the "craving for something sour" that appears when I'm tired.
Ramune, candy, gummy candy...Cola Up
Ramune, candy, and gummy candy are easy to slip into a shell, hip belt pocket, or sacoche, and are easy to nibble on. They come in a wide variety, are mostly carbohydrates, and are a great way to boost your motivation, making them an essential staple for on-the-go snacks
You want to drink a Coke on the road, but it's too heavy to carry... "Coke Up" gummies will satisfy that craving. As you chew them, your mouth will be filled with the taste of cola, and your energy will be restored
Frankly, it's delicious and makes me want to keep going. It's my best friend
Recent Popular Ramune, Candy, and Gummy Snacks①: COMP Gummy
This complete gummy snack was jointly developed by Comp Co., Ltd. and UHA Mikakuto. One bag (53g) provides 200kcal and essential nutrients (carbohydrates, protein, lipids, vitamins, minerals, and dietary fiber) that are essential for humans. (Source: COMP)
The gummies have a cheese-like scent with a slight mixed juice flavor. The taste may be a matter of personal preference. They are firm, so you'll likely feel full as you chew them. (Website)
Recent Popular Ramune, Candy, and Gummy Snacks ②: Natural Energy Gummy "Chimpanzee"
These vegan, caffeine-free, and gluten-free gummies are made with 100% natural, organic ingredients. They have a strong berry flavor and feel like drinking juice. They are firm and have a texture similar to agar jelly. (Website)
Recent Popular Ramune, Candy, and Gummy Snacks ③: Stick Starch Candy from Shimakawa Starch Candy, a Long-Established Starch Candy Maker in Toyama
This stick-shaped starch syrup was developed and commercialized for activities such as mountain climbing and trail running. The raw material, maltose, is absorbed more slowly by the body than glucose, so it provides sustained energy for a longer period of time. It has a nostalgic taste of starch syrup, just like the original. It comes in a small package, so it doesn't take up much space in your pocket. (Website)
Recent Popular Ramune, Candy, and Gummy Snacks ④: Jamya Gel
This jam is made into a gel by a shop that produces and sells jam. The owner's hobby is trail running, and he used his jam-making techniques to come up with a product that can be used to replenish energy during sports. It has a strong fruit juice flavor and is not too sweet, making it refreshing. Although it is jam, it is in a smooth gel form and is easy to eat, making it perfect for when you don't have much of an appetite. (Website)
Nuts and dried fruits: Caramel almonds
Needless to say, nuts are a staple of on-the-go food. They're high in calories and easy to buy anywhere, so many people use them as a cleanup food for their on-the-go meals
Just when I was thinking, "I'm tired of salted nuts..." Seven-Eleven's "Caramel Almonds" came out. Honestly, they're delicious. The perfect balance of salt and caramel flavor is great. The zipper closure is a nice little touch (although I end up eating the whole bag in one go)
Recently popular nuts and dried fruits on-the-go snacks ①: Bombay Trail Mix
Mixed nuts supervised by curry and spice evangelist Rei Watanabe. Seasoned with an original garam masala blend for nuts, it has an authentic Indian curry flavor. The extremely spicy flavor of dried fruits and nuts will stimulate your appetite. (Website)
Recently popular nuts and dried fruits on-the-go snacks ②: Natural energy bar "Chimpanzee"
Like the Natural Energy Gummies "Chimpanzee," this vegan and gluten-free energy bar is made with 100% natural, organic ingredients. I tried the lemon flavor, which had a strong lemony flavor and a refreshing taste. It's packed with grains. (Website)
Recently popular nut and dried fruit snacks for on-the-go ③: 100% Natural Energy Bar "NATURE THING"
This energy bar is made in Japan with superfoods, is vegan-friendly, made from 100% natural ingredients, and is completely additive-free. Because it contains no sugar, it's not too sweet and has a natural flavor that makes it easy to eat. It tastes just like eating nuts or dried fruit. (Website)
Recently popular nuts and dried fruits on the go snacks ④: REDFARM Granola
This granola is made in the Yatsugatake region and is free of additives, preservatives, and refined sugar. I tried the caramel banana flavor. It's naturally sweet, and the cashew nuts and banana chips add a nice accent to the flavor. It's also delicious and seems to keep you full for a long time. (Website)
Recently popular nuts and dried fruit snacks ⑤: Trail butter
This paste-like energy food is made from nuts such as almonds and coconut oil. It is low in sugar, high in fat, all-natural, and gluten-free, and has a high calorie content of 760 kcal per bag (128 g)
I tried the maple syrup and sea salt flavor. It tastes like peanut butter with lots of nuts (though no peanuts are actually used). It has a nice salty taste and is delicious on its own without any dipping sauce. However, be careful not to eat too many and take in too many calories. (HP)
Jelly type: Minute Maid Purun Purun Qoo
There are times when you're so tired you don't want to eat anything, especially in the summer. This is where jelly comes in handy. It's not solid, so it's easy to swallow, nutritious, and hydrating. Jelly has all three of these qualities. It's also great to freeze it and take it with you
Well, I don't like the taste of energy drinks. After trying a lot of jelly drinks, I finally found the one for me: "Purun Purun Qoo," a jelly drink for children. Don't underestimate it just because it's for kids. It's actually quite high-spec
It contains calcium, iron, and vitamin D. It comes in a wide variety of flavors, including apple, grape, mandarin orange, and peach, so you'll never get bored. It also contains 20% to 40% fruit juice, making it very juicy. It's delicious even when not chilled
Bread: Pasco chocolate chip snack bread
Bread is also a popular choice for on-the-go food. It's high in calories, light, available in a wide variety, and easy to eat, making it the perfect food for the mountains
My absolute favorite is Pasco's "Snack Bread." The concept of snack bread is "bread that melts easily in the mouth and keeps well." It has a moist and soft texture, so it doesn't take away moisture from your mouth. It's not dry or mushy. These are important points to consider when choosing bread for on-the-go snacks
What's more, it's yeast-free and contains chocolate chips. How nice! The fairytale illustration of a bear also gets you in the mood for hiking
Recent popular bread snacks①: Usuyaki Cafe Mamemame
This shop uses a variety of ingredients to create a modern take on Shinshu's local dish, "usuyaki." The shop is located in Matsumoto City, Nagano Prefecture, and uses local flour and vegetables. There are plenty of ingredients, including adzuki beans, perilla, nozawana (green mustard greens), cherry leaves, and persimmons. As it's located near Matsumoto Station, many people stop by to buy some before or after hiking
This time I tried the burdock, sweet potato, and perilla flavor. The flavors of the ingredients were well-preserved and the natural sweetness was delicious. They were chewy and satisfying, leaving you feeling full. (HP)
Summary and additional information: What kind of food is suitable for hiking?
This time, I've reviewed my best field foods, as well as foods that are easily available through mail order and outdoor shops. Overall, it seems that the latest field foods are increasingly focused on "lightweight, high-performance" and "natural ingredients." While that's fine, I personally try to include in my pack "things I like" and "things that motivate me" that I can eat even when I'm feeling exhausted
After reading this article, you may have had various thoughts such as, "No, that's a little different," or "There are other types of snacks like this."
The recommendations listed here are not necessarily the best choices in terms of efficiency, weight, and storage, which are necessary for long-term travel. So if you have your own standard or recommended snacks, please let us know in the comments section of our Facebook page and we will use them as a reference for future trips
Finally, we will summarize the basics of "field snacks suitable for mountain climbing," which are things you should always keep in mind when looking for food for the trail, so please refer to it if you are interested
Reference: Yoshihiko Omori, "Mountain climbing food to build a body that won't tire out" (Seibundo Shinkosha, 2016)
High energy diet
As you know, mountain climbing consumes a lot of energy. It is important to replenish your energy before the climb, and if you don't eat snacks frequently, you will suffer from a lack of energy, known as "sharibate."
There is a limit to the amount of luggage you can carry, so the smaller and lighter your food is, the better. This means that high-energy foods, which allow you to take in a lot of energy in small amounts, are ideal for mountain climbing
Get the nutrients you need for mountain climbing
The five major nutrients we need to survive are carbohydrates, lipids, proteins, vitamins, and minerals. The role of each nutrient can be briefly explained as follows:
- Carbohydrates are the most important nutrient as an energy source for activity
- Lipids are an important energy source alongside carbohydrates during long-term exercise
- Protein: A nutrient that makes up the body, including muscles. During long-term endurance exercise, it is broken down and used as an energy source, so if it is not replenished, muscle mass will decrease
- Vitamins are nutrients that regulate bodily functions and are involved in energy metabolism
- Minerals: Nutrients including phosphorus, which is involved in energy metabolism, and sodium and potassium, which are involved in neurotransmission
However, it is quite difficult to replenish these nutrients in a balanced way while climbing a mountain. We mentioned "shari-fate" earlier, which occurs when there is a lack of carbohydrates. Carbohydrates can produce 4 kcal of energy per gram, but they cannot be stored in the body for long. However, fats are high in calories, with 9 kcal per gram, so they can store more energy than carbohydrates
During mountain climbing, you should actively consume carbohydrates and lipids, which are your driving force, and replenish the minerals (sodium and potassium) lost through sweating with sports drinks. Protein, vitamins, and minerals should be replenished with easily digestible foods such as jelly drinks before climbing, or immediately after descending. This allows you to take in a relatively balanced diet of nutrients, making climbing less stressful on the body
It keeps you full
It's important to eat snacks frequently while hiking. However, you can't just take breaks all the time. There will be times when you want to climb to the top of the mountain in one go, and times when you don't have much time. For times like these, snacks that keep you full will come in handy
Generally speaking, the foods that keep you full the longest are brown rice > white rice > whole wheat bread > bread. However, foods that keep you full tend to be slower to digest, which means energy is needed for digestion, which can affect your behavior
However, there is no need to worry too much. If you chew your food thoroughly, choose soft foods, and eat small portions, you can reduce the strain on your stomach and intestines and the strain on your movements
Delicious things
This should be your top priority. If you keep walking, you get tired and lose your appetite. But if you don't eat, you'll get exhausted. If you think, "I'm tired now, so I won't eat," you'll run out of gas in no time
When you're in a tough situation, the food you can eat is something that you think is delicious, right? Have you ever had the experience of being motivated by your favorite trail food? In harsh conditions, being able to feel like eating is important for replenishing your energy
It's best to bring your favorite staple snacks with you, but your sense of taste will change depending on your physical condition and level of fatigue. For this reason, it's a good idea to bring snacks that have a good balance of sweet, sour, salty, bitter, and umami, which are all elements that make something taste delicious
For example, there are many foods such as sweet karinto (karinto sweets), sour gummy candy (sour candy), salty potato chips, bitter dark chocolate, umami (kombu seaweed), etc. Choosing foods that are easy to swallow is also important
Lightweight and compact
As mentioned in the section on high-energy foods, it's best to pack light and small amounts of luggage. Foods that contain water are heavy, so it's a good idea to bring only half of them. In addition, removing food packaging and packing it in a ziplock bag, crushing rice crackers and potato chips, and making it as compact as possible will also help reduce the weight of your luggage
It has shelf life
Have you ever had the experience of your rice ball smelling sour or your sandwich smelling strange? That's exactly what you're experiencing: spoilage.
Food spoils when microorganisms multiply, and microorganisms multiply when certain high temperatures, moisture, and oxygen are present.
It would be so sad if you went to eat the food you had prepared and found that it had gone bad
- Freeze foods that can be frozen
- Choose foods with as little moisture as possible (dried foods, foods with a lot of sugar and salt, etc.)
- Store in a ziplock bag or other container to prevent exposure to air
It is important to do so
Matsubara Mitsuoko
These days, I'm still curious about the northern world, such as Iceland and Alaska. However, if possible, I would also like to dive into the seas of the Galapagos Islands. This is the sixth year since I started to explore Japan's 100 most famous mountains, visiting places I want to see before I die. I climb mountains all over the country using Hiraide model shoes (shoes chosen by alpine climber Hiraide Kazuya). I'm an Osakan who loves craft beer and yogurt.
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