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What foods to bring for energy replenishment during outdoor activities?

Mar 21, 2025 Source: Cainiu Health
Dr. Yu Yongchao
Introduction
Under normal circumstances, when engaging in outdoor activities, it is advisable to carry energy-providing foods such as nuts, beef jerky, dried fruits, whole wheat bread, and chocolate. Nuts are rich in protein, healthy fats, vitamins, and minerals, providing sustained energy. A small handful of nuts can quickly replenish energy and is also convenient to carry. Beef jerky is an excellent source of high-quality protein.

Generally, during outdoor activities, it is advisable to carry energy-rich foods such as nuts, beef jerky, dried fruits, whole wheat bread, and chocolate to replenish energy. Details are as follows:

1. Nuts: Nuts are rich in protein, healthy fats, vitamins, and minerals, providing sustained energy. A small handful of nuts can quickly replenish energy and are easy to carry.

2. Beef Jerky: Beef jerky is an excellent source of high-quality protein and also contains certain amounts of fat and carbohydrates. It is easy to store and carry and convenient to eat, making it ideal for quickly replenishing energy and enhancing satiety during outdoor activities.

3. Dried Fruits: Such as raisins, cranberries, banana chips, etc. Dried fruits are rich in sugars, which can rapidly increase blood glucose levels and replenish energy. Additionally, they are lightweight, compact, not easily perishable, and convenient to carry and consume during outdoor activities.

4. Whole Wheat Bread: Rich in dietary fiber and carbohydrates, it releases energy slowly and provides long-lasting satiety. Compared to regular bread, whole wheat bread is more nutritious and can be consumed with other foods during outdoor activities to replenish energy.

5. Chocolate: Especially dark chocolate, which has a high cocoa content and provides abundant energy. The caffeine in chocolate can also help refresh the mind, alleviate fatigue, and is especially effective for rapid energy replenishment when needed.

When selecting food, appropriate combinations and moderate consumption should be based on personal taste, physical condition, and the specific outdoor activity.

References:

[1] Peng Mingquan. Complete Book of Chinese Diet and Nutrition [M]. Chengdu: Sichuan Science and Technology Press, 2005.

[2] Sun Changhao. Nutrition and Food Hygiene [M]. 9th edition. Beijing: People's Medical Publishing House, 2018.

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