How to Fuel Up for Mental Focus and Trail Training

It’s tough to navigate trails when you’re hungry or thirsty. Have you ever missed a connecting trail and had to backtrack on a hike because you weren’t paying attention? 

Don’t get lost. Here are some tips to help you train better, easier, and to feel better while you’re adventuring.

What to avoid:

Caffeine

Many people love it, especially before a hike, and would argue that it helps focus. Caffeine isn’t horrible, but there’s a cost. Withdrawal headaches. Disrupted sleep. Becoming overly reliant on a stimulant. And, the hidden cost of relying on caffeine is knowing that you’re hiking with an artificial boost, not with your own natural energy level. There’s a quiet freedom and confidence when you’re not at the mercy of a caffeine addiction. 

Dehydration 

Our brains need water to function properly. Not being well hydrated can lead to a lower ability to focus and other problems. Trail training at altitude can amplify the effects. 

High protein foods right before a run or hike 

It takes more water, time, and more energy to digest protein than to digest carbs. This can be problematic when we’re out on the trail and you might not be able to drink as much as needed. Too much protein right before or during a run can cause an energy slump because the body is working to break down the protein, using water and energy resources. Protein doesn’t give the same quick energy to muscles like carbs can. High protein can also lead to feeling satisfied, masking thirst. Sometimes hunger and thirst can feel the same and feeling satisfied when you need water can make you forget to drink enough. Dehydration can sneak up on you. High protein pre-training can lead to dehydration, lower energy levels, and therefore lack of mental focus to navigate trails. 

Do this instead:

Hydrate

Staying hydrated is one of the most important things we can do to keep our wits about us on the trail. About every 15 minutes, take in some water. It’s best to drink early and often. You might be tempted to save water for later, but it’s better to drink it when you’re doing training hikes. Proper hydration actually begins days before your long hike days, not just while you’re hiking. If you set off on an adventure thirsty, you’re starting behind and you won’t be able to drink enough to catch up. You don’t want to underestimate your water needs, get dehydrated and wind up trying to catch up by drinking a lot of water after the hike. Your body can only process so much water at once and it’s harder to catch up than to stay hydrated in the first place. Make sure you get enough electrolytes on long hike days to stay in balance.

Meal Tracking

Using a food journal or diet tracker can help you zero in on what foods really work for you before training runs. Everyone is different. Through tracking, most people develop a favorite pre-training breakfast. When you track meals, also make note of how you feel, your energy level, and how well the training day goes. It’s the best way to find what works for you.

Healthy carbs before training

Veggies and fruits can be good choices for a pre-hike meal. Whole grains can be a good pre-training breakfast, like oatmeal or whole wheat bread. Experiment with different levels of fiber to see what works for you. Some people love chia seeds, but others have trouble with that much fiber before a hike. 

Some breakfast ideas: 

Sweet Potatoes

Mangoes and oatmilk

Oatmeal and bananas

Muesli

Savory rice and veggies

Sauteed veggie wrap

Healthy proteins and fats after training

Protein is helpful for recovery and rebuilding after training. Keep in mind that protein doesn’t have to be meat. Plant foods have protein and other healthy components, like vitamins, phytonutrients, and fiber to help your body recover and rest. They are good for the microbiome and overall health. Nuts and seeds, like walnuts and hemp seeds, are also great post-training foods. Chia seeds are great for fiber, omegas, and hydration.