Nutrition Guide

HBC Outdoors Plan For Better Nutrition While Planning Your Next Trip
1. Plan your meals in advance: Before you hit the road, plan out your meals and snacks
for each day of your trip. This will help you ensure that you're getting the right balance of
nutrients.
2. Pack nutrient-dense foods: Choose foods that are high in nutrients and calories, such
as nuts, seeds, dried fruit, and energy bars.
3. Eat a variety of foods: Make sure you're getting a variety of nutrients by eating a
range of foods, including fruits, vegetables, whole grains, and lean proteins.
4. Stay hydrated: Drink plenty of water and electrolyte-rich beverages to stay hydrated
and prevent dehydration. Alternate your water and electrolyte every 30-60 minutes
5. Eat frequently: Rather than eating three large meals a day, aim to eat smaller, more
frequent meals throughout the day to keep your energy levels up. Our recommendation
is a 30 - 60 minute snack during extensive journeys
6. Snack on the go: Pack easy-to-eat snacks, such as trail mix or energy bars, to eat
while you're riding.
7. Choose healthy fats: Include healthy fats in your diet, such as avocado, nuts, and
olive oil, to help keep you full and provide sustained energy.
8. Don't skip breakfast: Start your day with a nutritious breakfast to fuel your ride and
keep you going.
9. Refuel after riding: After a long ride, make sure to refuel with a balanced meal that
includes carbohydrates, protein, and healthy fats.
10. Listen to your body: Pay attention to your hunger and fullness cues, and adjust your
eating accordingly. Don't ignore hunger signals, but also don't overeat if you're not
hungry.