Outdoor-Sport: Energie tanken in der Natur

Die Bewegung im Freien ist eine der ursprünglichsten Formen körperlicher Aktivität. Studien zeigen, dass Outdoor-Sport nicht nur die körperliche Fitness steigern, sondern auch psychische Vorteile bieten kann: Er kann Stress reduzieren, die Stimmung verbessern und die Konzentrationsfähigkeit fördern.

Wer viel draußen unterwegs ist, weiß: Die frische Luft tut einfach gut. Was dabei oft untergeht – auch die richtige Verpflegung spielt unterwegs eine wichtige Rolle. Insbesondere bei längerer körperlicher Belastung muss der Körper rechtzeitig mit Energie, Mineralstoffen und Flüssigkeit versorgt werden. In diesem Blogbeitrag möchte ich euch erklären, welche Anforderungen Outdoor-Sport an den Stoffwechsel stellt und welche Snackstrategien sinnvoll sein können, um die Leistungsfähigkeit aufrechtzuerhalten.

Nicole Berth

27.06.2025

in Active

Reading time: 4 Minuten

Energy requirements for outdoor sports

Depending on the intensity and duration of outdoor activities, the energy requirement increases and calories are consumed - especially during endurance activities such as trail running, mountain biking or hikes lasting several hours.

This primarily draws on the body's own glycogen stores - stored carbohydrates in the muscles and liver. However, these reserves are limited and can be depleted within a few hours of intense exercise.

Frau mit Walnuss in der Hand schaut lächelnd in die Kamera

What the body needs on the go

The ideal snack for on the go should be easy to digest, easy to transport and durable even when the temperature fluctuates. Important criteria when choosing a snack:

Carbohydrates for quick energy
Fats as a longer-term source of energy for moderate exercise
Liquid to maintain the fluid balance
Practicality: compact, light, little packaging

Outdoor sports put a lot of strain on the body. Choosing suitable, natural snacks can help to provide energy and make good use of breaks - for a good feeling on the go. Products such as unsalted nuts and unsulphured dried fruit are not only practical, but also fit perfectly into a varied diet on the go.

vier Seeberger-Packungen liegen auf Gras

My outdoor favorites - from Seeberger, of course

Trail mix
Energy, taste and an extra portion of crunch - a real all-rounder for sporting activities with crunchy nuts and fruity ingredients. Perfect for anyone who likes variety in their rucksack.
Nuts
...such as almonds, cashews or walnuts are popular companions for outdoor sports. They provide natural energy and taste just as good on their own as they do in a mix, such as the nut kernel mix. Nuts naturally contain unsaturated fatty acids - and are pleasantly filling without being heavy on the stomach.
Dried mango
No added sugar (naturally contains sugar) - fruity and sweet for that little motivational kick on the mountain top.

*Note nutritional information according to the nutritional table on the packaging

Frau sitzt mit Rucksack auf Gras und isst Mango

Conclusion: Conscious snack selection can support performance and well-being

Outdoor sports put a lot of strain on the body. If you provide yourself with energy and fluids in good time, you can enjoy tours in a more relaxed way. Products such as unsalted nuts and unsulphured dried fruit are not only practical to take with you, but can also support a balanced diet.

A conscious, natural snack strategy can help you get the most out of every outdoor experience - whether it's a summit, forest trail or meadow break. Have fun exercising & snacking!