Why steady energy matters on the hill

When you're climbing a Scottish munro or striding across a Lake District fell, your body burns through glycogen. If you rely on quick-release sugars – a handful of jelly babies or a sugary drink – you get a spike followed by a crash. That crash makes you clumsy, irritable and far more likely to trip on a rocky path. Slow-release energy from oats, nuts and dried fruit keeps your blood sugar stable, so you can keep putting one foot in front of the other without hitting the wall.

The three building blocks: oats, nuts and dried fruit

These three ingredients work together to give you steady fuel. Each brings something different to the trail.

• Oats – rich in beta-glucan, a soluble fibre that slows digestion. Porridge oats, oatcakes and flapjacks are all excellent. They release energy over two to three hours.
• Nuts – almonds, walnuts, cashews and peanuts provide healthy fats, protein and fibre. They keep you feeling full and slow the absorption of sugars from dried fruit.
• Dried fruit – raisins, sultanas, apricots and dates offer natural sugars plus fibre, vitamins and minerals. The fibre means you don't get the rapid spike you'd get from a chocolate bar.

Combine all three in one snack, and you have a balanced release of energy that lasts. That's the secret to avoiding the dreaded bonk on a long descent.

Simple snacks to portion at home

Making your own is cheaper than buying packaged bars, and you control exactly what goes in. Here are four easy options that work well in a UK rucksack.

• Flapjacks: Mix 200g porridge oats, 100g chopped nuts, 100g dried fruit (sultanas or chopped apricots), 100g butter and 2 tablespoons of golden syrup. Press into a baking tin and bake at 180°C for 20 minutes. Cut into 8 squares. Each square gives roughly 250 kcal.
• Trail mix: Combine 150g mixed nuts, 100g raisins, 50g chopped apricots and 50g banana chips. Divide into five small bags of about 70g each – that's around 350 kcal per bag.
• Energy balls: Blitz 100g stoned dates, 50g oats, 50g nuts and a tablespoon of cocoa powder in a food processor. Roll into 10 balls. Each ball is about 100 kcal – perfect for a quick bite every half hour.
• Oatcakes with nut butter: Spread plain oatcakes with peanut or almond butter. Wrap individually in greaseproof paper. Two oatcakes with a thin spread give you around 200 kcal.

Portion everything into reusable bags or small tubs at home. Label them if you're sharing with a walking buddy.

How to eat regularly without long breaks

The key is little and often. Aim for 150 to 250 kcal every 45 to 60 minutes. Don't wait until you're hungry – by then, your energy is already dipping. Eat while you walk: a handful of trail mix, a bite of flapjack, a couple of energy balls. Keep snacks in your hip belt pocket or rucksack lid so you don't have to stop and rummage. A flask of hot tea or coffee is lovely, but sip water too. A long lunch stop cools you down and stiffens muscles, especially in a cold wind. Instead, take short five-minute breathers to adjust layers, then keep nibbling as you go.

Packing and practicalities for UK weather

UK hills are damp, cold and windy. Moisture turns flapjacks soggy and makes nuts soft. Use zip-lock bags or hard tubs. In winter, nuts and flapjacks freeze hard – keep them in an inside pocket next to your body. If midges are out, a sealed bag stops them diving in. Always check for allergies if you're sharing. And take all your rubbish home – apple cores and banana skins don't belong on the hill.

A sample day's snacks for a six-hour hill day: two flapjack squares, one bag of trail mix, two oatcakes with nut butter and a small handful of dried apricots. That's roughly 1,200 kcal. Add a sandwich or flask of soup if you're out longer. Adjust to your pace, the weather and how you feel. The trick is to prepare these portions at home, so on the day you just reach into your rucksack and keep moving.