Summer is the season par excellence of excursions in the middle of nature on the paths of trek. In order not to take risks, however, in addition to having the right equipment and suitable clothing, you need to pay attention to what you eat and what foods to take with you. The instability of the paths and the roughness of the terrain can make physical effort very intense. The body therefore needs the right amount of energy to face the walk without experiencing aches and discomforts. "For those who practice activities at high altitude it is essential to hydrate properly and follow an adequate diet before, during and after the excursion," says the nutritionist Ermina Ebner, which together withAmerican Pistachio Growers, a non-profit association that unites American pistachio growers, has made some useful tips for those who practice trekking.

Dinner before the excursion

In the evening meal that precedes the day of the excursion, it is essential to ensure the right energy and nutrients useful for the proper functioning of the body. The basic rule to follow is to make a complete meal based on complex carbohydrates, proteins and good fats. Bread, pasta, rice, cereals or potatoes are therefore fine. They allow you to recharge your batteries to face physical effort. Ok also for lean meat (chicken or turkey), fish, eggs or legumes, seasoned with extra virgin olive oil, the source par excellence of "beneficial" fats. In addition, it is important to ensure good hydration, which is essential to counteract fatigue. So yes to water and foods that are particularly rich in it, such as seasonal vegetables. Zucchini, lettuce, cucumbers and tomatoes are super moisturizing. In addition, they ensure precious minerals such as magnesium and potassium, essential to stay away from the feeling of tiredness that can occur during the exit.

Breakfast before the excursion

To better face the trek it is essential not to skip breakfast. The risk is to soon run out of energy and to experience fatigue and other ailments. To start the day with the right energy it is therefore necessary to have a healthy and complete breakfast to be consumed at least a couple of hours before the excursion. At the table, space for complex carbohydrates such as whole grains (oats, rye, spelled) combined with simple sugars from fresh fruit, which allow you to avoid energy drops. Peaches, apricots and other varieties that are in season in this period are also rich in antioxidants such as beta-carotene which protects against damage caused by exposure to the sun. Perfect for breakfast, even a small portion of complete proteins, essential for muscle health, such as low-fat yogurt, kefir and milk.

What to bring: right water and food

Water is essential to make the body and the metabolic processes that allow you to get energy to work better. If you should regularly drink about 2 liters of water a day, during a medium-intensity excursion it is recommended to provide at least one liter of water every two hours of walking. To reduce this amount, you can prepare drinks with sugar and sodium, which allow you to replenish the liquids lost with sweating and stay away from the feeling of tiredness that can occur during walking. As for the foods to bring with you, the ideal is to focus on snacks that ensure energy and at the same time that do not take up much space in the backpack. A useful solution is for example dried fruit. In addition to being easy to carry and practical to consume, it is energetic and super nutritious. It provides "good" fats, fibers, vitamins and minerals that promote the general well-being of the body. "Roasted pistachios grown in the United States, for example, are perfect for muscle recovery," says nutritionist Ermina Ebner. "They ensure complete proteins of all 9 essential amino acids useful for the growth and maintenance of muscles after physical effort."