Staying active in the great outdoors demands the right sports nutrition and hydration. Whether you're tackling a trail run, embarking on a multi-day hike or training for your next endurance event, proper fuelling can make all the difference. Research-based sports nutrition brands have been game-changing for people with an active lifestyle to prime your body for performance and maintain steady access to energy.

Your choice of nutrition is equally key in supporting your recovery as it is in supporting your performance, alongside quality rest, stretching and percussive therapy and massage devices to care for your muscles. At Wildfire Sports & Trek, you’ll discover sports nutrition that can help energise you, nutritious camp food to keep you satisfied, recovery and injury management tools to keep you on track of your goals, and the health and safety essentials needed in every athlete and adventurer's toolkit.   

Sports Nutrition

Energy Gels 

Sports nutrition plays a crucial role in enhancing athletic performance and promoting overall health. Proper nutrition ensures that athletes have the energy and endurance needed to excel in their sport, while supporting muscle recovery. Energy gels are typically the first point of call for athletes performing for longer than 90 minutes at a time, such as for your next half marathon, marathon or endurance training. They provide a fast-acting, concentrated source of energy in the form of easily digestible carbohydrates, and some may also contain electrolytes to replenish those lost in sweat.

Maurten is among the best energy gels for performance athletes with their patented Hydrogel technology, easy-to-consume texture and low risk of GI distress. Koda energy gels are a budget-friendly option for sustainable energy and with multiple flavours available, they reduce flavour fatigue. Trialling a variety of popular energy gel brands such as PURE Sports Nutrition, GU Energy, Endura Sports Nutrition, Fixx Nutrition and PeakFuel pre-race can help you strategise your nutrition effectively – considering not only the best energy gel brand for you (as every digestive system will have different tolerances), but the timing of your nutrition. 

Sports Drinks

When the intensity or distance of your training session increases, sometimes pure water isn't enough to sustain your hydration needs, both in your performance and recovery. Many athletes benefit from sports drinks, often available in powders to prepare electrolyte-rich hydration as needed and keep it convenient in your water bottle. Electrolyte tablets from brands like BIX Hydration are another option to improve your hydration strategy, fitting easily in your gym duffel bag or travel pack. Tailwind is a brand that has been gaining momentum in the world of ultramarathon and endurance sports, providing hydration, carbs and electrolytes in one product. An ideal option to carry in your hydration pack without the worry of residue, Tailwind is gentle on sensitive stomachs and free of artificial ingredients. Infinit Nutrition is another favourite in this category, providing an isotonic sports drink made of natural ingredients and multiple sources of carbs to support your muscles during intense activity.

Energy Bars & Wholefoods

For long races or training sessions, some runners benefit from reaching for solid nutrition to feel satisfied. This may take the form of energy bars and snacks like Clif energy bars or protein bars that are convenient to store in your hydration pack and consume as needed. Freeze dried fruits from Australian brand Forager Food Co are another go-to healthy snack enjoyed by many adventure seekers, athletes and campers. 

Camping Food

Lightweight & Convenient Meals

When venturing off the beaten path, proper nourishment and safety are key. When selecting camp food, it’s essential to balance weight, nutrition and convenience. Lightweight freeze dried and ready-to-eat meals help reduce the strain on your hiking and trekking packs while still providing the necessary calories to fuel your adventure. When hiking or trail running, dehydrated snacks are excellent choices because they offer wholesome nutrition without unnecessary bulk. 

Ease of preparation is also key when choosing camp food. With a long day of hiking ahead, you want camp meals that require minimal effort. Freeze-dried meals from top brands like Back Country Cuisine only need hot water to prepare, while ensuring you feel satisfied with a hearty breakfast, lunch and dinner.

With a wide variety of vegan and vegetarian and gluten free sports nutrition available from Wildfire Sports & Trek, our nutrition category has something to fulfil most dietary requirements. 

Nutritious Trail Snacks 

When you need an energy boost, muesli bars, hiking bars and ready-to-eat snacks from Ems Power Cookies and Clif, or freeze-dried fruit eliminate the need for cooking altogether when you’re on-the-go, while fitting comfortably in your hydration vest or hiking pack. With a focus on natural ingredients, they’re an exciting option for health conscious campers. Nutrient density is another crucial factor to consider. Outdoor activities demand sustained energy, so opt for high-calorie foods rich in protein, healthy fats and complex carbohydrates. Meals and snacks that provide long-lasting fuel will help you stay feeling strong and avoid energy crashes on the trail.

Recovery & Injury Management

Muscle Health

Alongside your sports nutrition, how you take care of your muscles has a fundamental role in your recovery. Catering to the recovery needs of everyone from athletes to adventurers of all levels, Wildfire Sports & Trek‘s range includes compression garments such as compression socks, arm and leg sleeves that you can wear during and post-exercise, whether strength training, running or hiking. Percussive therapy devices and other massage tools like foam rollers and massage balls are highly beneficial for people with an active lifecycle or anyone seeking to relieve tension in muscles, with Therabody among the leading brands in this category. 

Joint & Injury Stabilisation 

For injury management, sports recovery supports and braces can help stabilise injury-prone joints. Whether you require an ankle support, knee sleeve, elbow sleeve or wrist sleeve, research-based brands like OS1st and Zamst have you covered. 

Strapping tape and K-tape from 1000 Mile, Rock Tape and Strap-It are also a valuable addition to your recovery toolkit, with kinesiology tape offering non-restrictive support of your muscles to improve blood circulation, ward off fatigue, minimise discomfort and offer muscle stability during movement. Active warm up stretches can improve the flexibility of limbs, helping reduce your likelihood of injury when you shift the pace up a gear on your runs or workouts. 

Skin Care 

Applying anti-chafing solutions pre-run, hike or exercise to your skin can be a key preventative measure – creating a barrier to shield against blister-causing friction, which can be particularly a concern for endurance athletes like long distance runners and cyclists. BodyGlide, Premax, Gurney Goo and Squirrels Nut Butter provide easy-to-apply anti-chafe creams to set out on your next epic adventure confidently and without painful skin-on-skin or skin-on-fabric friction. 

Frequently Asked Questions (FAQs) 

What Food Should I Take Camping Without A Fridge? 

When choosing your camping food, especially when camping without a fridge or cooler, consider shelf life and durability. Foods with a long shelf life such as freeze-dried snacks and ready-to-eat meals ensure you're always prepared, whether you're planning ahead for a hiking trip or keeping emergency rations in your trekking pack. Durable, well-packaged foods also withstand the rigours of travel, preventing spills, spoilage and unnecessary waste.

To add variation, grains including quinoa, couscous, rice and oats or legumes like lentils which only require hot water to cook are also a favourite for campers to enjoy a satisfying meal. For shorter camping trips, fresh fruit offers a wholesome snack - but you don’t have to forgo fruit on longer trips either when camping without a fridge. Freeze-dried fruit from Forager Food Co maintains a delicious taste and crunch, and can be grabbed in a pinch along with other bars and snacks.   

By prioritising lightweight, nutrient-dense, easy-to-prepare and long-lasting foods, you can ensure a well-fuelled and enjoyable outdoor experience, no matter where your adventure takes you. 

What Is The Best Food To Eat Before A Long Distance Run Or Hike?

For long-distance running and extended hikes, proper sports nutrition is essential to maintain energy, endurance and support recovery. Your body relies on a blend of carbohydrates, protein, healthy fats, hydration and electrolytes to perform optimally over long durations. If you’re a competitive athlete or running in a half marathon, marathon or other endurance event, it’s recommended you test your nutrition strategy during training, to reduce your risk of stomach upset on the day. 

Before a long run or hike, it's important to eat a balanced meal 2 - 4 hours prior that provides sustained energy. Carbohydrates are your body’s primary fuel source, powering muscle movement, while a small amount of protein from Greek yogurt, eggs or nut butter supports muscle function and repair post-workout. Healthy fats, such as those found in avocado, nuts or seeds, can help provide long-lasting energy, but they should be consumed in moderation. 

Although high-fibre, complex carbohydrates like wholegrains are an essential part of your everyday nutrition, supporting digestive health, some athletes prefer low-fibre, refined carbohydrates (e.g. white bread and white rice) prior to endurance activity. Refined carbohydrates take less energy and time to break down than complex carbohydrates, reducing the risk of digestive upset during training and racing, however the latter are more nutrient-dense. 

How Do You Fuel During A Marathon, Trail Running And Hiking? 

During your long run or hike, fuelling regularly helps maintain energy levels and prevent fatigue. Carbohydrates should be consumed at a rate of 30 to 90 grams per hour, depending on intensity and duration, and personalised to your individual needs. 

Carbohydrates can be sourced from energy gels, energy chews or hydration powders and drinks like GU Energy, Tailwind or Maurten. Some people prefer wholefood options like bananas, dates, dried fruit or rice cakes. Electrolyte replenishment and hydration is also crucial, as sweating depletes sodium, potassium and magnesium. Sports nutrition capsules and tablets offer a convenient method of topping up your electrolyte levels, such as BIX Hydration, supporting optimal fluid balance and muscle movement. 

Drinking water regularly pre, during and post-activity is crucial in maintaining performance, overall health and speeding up recovery. As a guide, during long distance running aim to drink small sips regularly, about 100ml - 250ml every 15 - 20 minutes, and adjust accordingly based on factors such as the temperature, your personal sweat rate and your level of exercise intensity. 

How Do I Quicken Recovery After Intense Workouts?

To speed up recovery after intense workouts, focus on proper nutrition, rest and recovery techniques. Eating a balanced meal with protein, carbohydrates and healthy fats helps replenish energy and repair muscle tissue. Staying hydrated is also crucial, as dehydration can slow recovery and increase fatigue. When water isn’t enough to support hydration alone, reach for electrolyte-rich sports drinks to replenish the minerals lost in perspiration and support recovery post-workout. 

Getting enough sleep is one of the most effective ways to support muscle repair and overall recovery. Aim for 7 to 9 hours of quality sleep each night. Active recovery, such as light stretching, yoga or walking, can promote blood flow and reduce soreness without putting too much strain on your muscles. Taking rest days is also important, as overtraining can lead to fatigue and potential injury.

Using recovery techniques like foam rolling and massage can help reduce muscle soreness and inflammation. Compression therapy, such as wearing compression socks, can improve circulation and aid in muscle repair. Stretching and mobility exercises can also help maintain flexibility and reduce stiffness. If needed, supplements from research-based sports nutrition brands such as magnesium powders from Pillar Performance can provide additional support to minimise muscle cramps, increase muscle relaxation and promote optimal muscle recovery.

Listening to your body is key. While gradually increasing your workout intensity, duration or frequency is important for progress, proper recovery ensures long-term performance and reduces the risk of injury. If you feel excessive fatigue or pain beyond normal soreness, it may be a sign you’re overtraining. Slow down and allow your body more time to heal.

How Do You Stay Safe And Prevent Injury While Hiking?

If you’re setting out on a hiking or camping trip, be sure to put your safety first by researching the location beforehand and sharing it with friends and family, exploring with a partner or group wherever possible and gearing up with first aid and safety equipment. Your first aid kit should not only include adhesive bandages, cleansing/antiseptic wipes and other essentials for treating cuts, scrapes and other injury, but critical tools to respond to potential hazards or emergencies in your environment.

For example, as an Australian hiker, you may be exploring territory that is a common habitat for snakes. It is important to respect native wildlife, but also to be prepared for any eventuality. Keeping a snake bite pressure immobilisation bandage and snake bite first aid kit close at hand and knowing how to use them correctly can be lifesaving in the case of venomous bites. Aero Healthcare and Bob Cooper offer trusted snake bite survival first aid kits. You may also encounter ticks when bushwalking in Australia, which can cause skin irritation or further harm to humans. A tick remover from Adventure Medical Kits or Coghlans is a useful tool for every Australian camper, hiker or household. 

Also, be wary that hiking or trail running on rugged, uneven grounds offers unique challenges compared to walking or running in paved urban areas. Wearing supports and braces like knee braces and ankle supports can help provide stability during your outdoor adventure, protecting the joint, especially if it is injury-prone. You can also consider high top hiking boots or trekking poles for additional stability and confidence.

Maintaining an active outdoor lifestyle requires thoughtful attention to both nutrition and recovery strategies. Proper fuelling with sports nutrition such as energy gels and electrolyte drinks for training and racing, or wholefoods and ready-to-eat meals for camping and hiking, supports sustained energy and performance. Recovery tools like compression garments, percussive therapy and massage devices are essential for muscle care, injury prevention and overall wellness. By combining the right nutrition with effective recovery, you can enhance your outdoor experiences, stay injury-free and stay on track to achieving your performance goals.