Now that the legendary Groene Moslims’ monthly walks have started again, we have some tips for you to prepare and keep up with your favourite hikes!

Hydrate
Pre-hydrate and re-hydrate! Water is essential for your energy levels and a good hike. Try and drink often before, during and after. If you like, you can always add some flavour to your water by adding mint, cucumber, seasonal fruits and lemon/lime. Another tip for hydration is to eat water-rich vegetables and fruits like cucumber and oranges.

Before the walk
Foods that break down slowly will give you a longer lasting energy. Best pre-walk breakfasts include oatmeal topped with fresh fruits and nuts and/or nut butters, egg on toast with veggie sticks, and nut butter on bread. Try and avoid salty and too sweet food which will affect your blood sugar levels and thirst.

During the walk
At this point, you might want to go for a bit more simple carbohydrates with a mix of protein. These foods will replenish your energy as well as providing you a new set of endurance for the rest of the walk. Some examples include pasta, couscous or quinoa topped with your favourite (vegan) cheese and vegetables. Some pine nuts will work wonders with taste and energy too.
Hummus or other protein dips with veggie sticks are are not only delicious but will definitely help you keep up with your hike.
Another option is to have a mix of dried/fresh fruits and vegetables with nuts. A handful makes a good snack.

After the walk
You deserve a good dinner! The Mediterranean diet plate will please your taste buds and health. The general recommendation for this kind of diet is that you fill up half your plate with raw/cooked vegeatables, ¼ with carbohydrates (bread, rice, pasta, quinoa, potatoes) and the remaining ¼ with protein. If you are a meat eater go for lean options in addition to halal and tayyab 🙂