You burn about 300-500 calories an hour backpacking, 400-600 skiing, and 450-1,000 running (according to Livestrong’s fitness & exercise directory), depending on weight and intensity. So in order to increase your fitness potential, replacing energy lost after exercise is key.
While most understand pre-workout nutrition, many who participate in moderate to strenuous exercise tend to refrain from refueling until hunger strikes. This, however, is damaging to your body’s recovery process. Here’s why:
Phot via Runner’s World
During exercise, your body depletes your store of a carbohydrate called Glycogen found in your muscles and liver. After exercise, your body will begin to restore glycogen levels, but without consuming carbs, your body will enter a catabolic state and break down the protein in your muscle tissue instead. Some might think your body will break down fat after a workout; however, your body will only turn to your fat stores when protein reserves are low.
So, in order to protect your muscles and help your body recover from used energy, most experts generally agree that it’s best to eat within 45 minutes of completing your workout. Martica Heaner at MSN Health and Fitness calls the 45 minute period the ‘metabolic window’ when ‘enzymes that replenish 
muscle carbs are at their highest levels,’ and ‘insulin, which rebuild protein stores, is at peak levels.’ Calories consumed during this window will go to rebuilding rather than fat storage.
Within the 45 minute window, look to ingest both carbs and lean proteins, but stay away from fat as it will slow digestion of the needed proteins and carbs. One quick option for recovery is skim milk. Milk, or even low-fat chocolate milk, will replenish glycogen stores with its rich mix of carbohydrates and help repair muscles with protein. Plus, your body can digest it quickly giving you nutrients faster.
Milk also provides a great alternative to eating if you’re one of those people who can’t bear to look at food after strenuous activity. Whey protein is another option for those food adverse when recovering and is easy for your body to break down as well.
Below is a list of refuel foods to pack in your Gregory pack when your on the go:
- Oranges
- Trail mix
- Beef jerky with crackers
- Peanut butter on bread, an English muffin or apple
- Nutrition bars
- Bananas
- Bagel with cream cheese and jelly
- Dried fruit
- cheese and crackers or hummus and crackers
- Sports drinks
eans to carry their stuff via bus, train, boat, hitch-hiking whatever …
Step Ups: This thigh burning exercise is going to give you the strength you need to tackle a steep descent or navigate a fierce scree field after a long day on the trail. The fit backpacker boasts not only muscle strength, but muscle endurance–this exercise will give you both.
Shoulder T-Lifts: An extended journey into Yellowstone or the Blue Ridge Mountains often necessitates a heavy pack. Being able to safely put your backpack on and take it off is paramount. This shoulder strengthening exercise will help you lift your pack without 
injury.
Stability Ball Push-Ups: You want to enjoy every moment of your adventure. This catch-all upper body strengthener means you will always have the energy to take the long way home.
The Plank: A strong core is like a good pair of hiking boots–you’d never want to leave home without it. Powerful abdominal muscles support your lower back through the toughest of climbs and help you maintain your balance during impossibly slippery river crossings. At the end of the day, a sturdy core is your best defense against injury.
Though there is no single right answer, there are some questions you can ask yourself to help narrow down your choices, in terms of size and features. We categorize our packs by their volume and suspension systems, and therefore by how much weight they can comfortably carry. So, the best way to start the process of selecting the right pack is by asking yourself a few questions:
orge’ what’s worse on a backcountry trip than a pack that doesn’t fit right.
