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    Plan your meals ahead

The first step in preparing food for a trip is proper meal planning. Consider how long you'll be on the trail, what weather conditions might prevail, and how intense the physical effort will be. The longer the trail and the more strenuous the effort, the more varied and calorie-dense your meals should be.

Opt for high energy density

With limited space in your backpack, it's worth choosing products with high caloric value relative to their weight. Here are a few suggestions:

• Nuts and seeds – a great source of fats, protein, and fiber. They're light but provide plenty of energy.
• Dried fruits – provide quickly digestible carbohydrates while being lightweight and taking up little space.
• Energy bars – choose ones with a natural composition that provide balanced macronutrients.
• Dark chocolate – delivers both energy and antioxidants, which can aid in muscle recovery.

Don't forget about protein

While it's easy to focus on carbs and fats on the trail, protein also plays an essential role. It's worth adding protein sources to your backpack:

• Dried meat (jerky) – light and rich in protein, ideal for snacking during a hike.
• Protein powder – easy to add to water or smoothies, allowing for quick protein replenishment.
• Cheese in tubes or other durable forms that don’t require refrigeration.

Hydration is key

Drinking enough water during trekking is crucial. Hydration affects your stamina, concentration, and overall well-being. Here are a few tips:

• Always carry enough water with you or plan for ways to replenish it along the trail (filters, purification tablets).
• Isotonic drinks or electrolyte beverages can help replenish minerals lost through sweating, especially on long, intense routes.
• You can also consider taking freeze-dried soups or hot drinks that help with hydration in colder weather.

Remember micronutrients

Prolonged effort and sweating lead to the loss of not just water but also electrolytes like sodium, potassium, and magnesium. So, it's worth bringing:

• Electrolyte tablets – easy to add to water, helping maintain mineral balance.
• Bananas, oranges, or dried fruits – great sources of potassium.
• Nuts, seeds, and whole-grain products – provide magnesium.

Quick snacks on the trail

During a hike, you need snacks that provide quick energy. Here are some proven options:

• Cereal or energy bars.
• Small packs of peanut butter (e.g., in tubes).
• Dried fruits and trail mix (nuts, chocolate, dried fruits).

Freeze-dried meals – light and nutritious

One of the most convenient options for long trips is freeze-dried meals. Just add boiling water, and within minutes you have a full, nutritious meal. However, pay attention to the ingredients, avoiding unnecessary preservatives and artificial additives.

Preparing meals at home

If you want to save money and have full control over the composition of your meals, prepare some food yourself before heading out. You can, for example:

• Bake homemade energy bars with fruits, nuts, and oats.
• Make your own trail mix blends according to your preferences.
• Dry fruits or vegetables – a great, lightweight snack that provides vitamins and fiber.

Don't overload yourself

Remember, functionality is key on the trail. Choose food that is light, filling, and easy to prepare. Avoid products that spoil quickly or are too heavy to carry.

Proper nutrition is the key to energy and performance on the trail, but choosing the right clothing, especially waterproof gear, is just as important. Changing weather, rain, or humidity can surprise any hiker. So remember to equip yourself with waterproof jackets and pants that will not only ensure comfort but also protect you from unexpected downpours. In our PROS SPORT store, you'll find a wide range of waterproof clothing, perfect for any trip. We invite you to shop and take care of proper protection from unpredictable weather!