The Hiker's Nutritionist

There’s no item more commonly seen as a snack when hiking than trail mix. Also called scroggin, I’m talking about those little baggies of mixed nuts, seeds, and dried fruit. Sometimes you’ll get a fancy pack with chocolate cubes or diced chunks of sugared ginger.

Scroggin is so popular because it’s energy-dense, nutritious, easy to eat on the go, and packs down small. It sounds like a winner because it is.

But winners can always be better. Once you know what fuels your body best, what nutrients your body craves, and how much energy you need each day, creating a custom trail mix is a great way to fill gaps and level up your hike performance.

Here are some of the best and most easily accessible ingredients to consider including in your ideal trail mix recipe. Each one can be purchased at your local supermarket or online if you’d rather buy in bulk.

The Ideal Scroggin Ratio

As a basic rule, you want to aim for around 50% nuts, 30% dried fruit, 15% seeds, and 5% miscellaneous ingredients.

Why Nuts?

The healthy fats and protein in nuts provide long-lasting energy and help repair muscles during and after strenuous activity. High fibre content also helps hikers feel fuller for longer.

Why seeds?

Seeds contribute to sustained energy levels and help protect against fatigue and muscle cramps. The high antioxidant content reduces inflammation and oxidative stress.

Why dried fruit?

The natural sugars in dried fruits provide a quick energy boost, and the high vitamin content supports muscle contractions and immune function. The dietary fibre content helps maintain ongoing digestion.

Why miscellaneous items?

Miscellaneous items, like chocolate, allow hikers to tailor the flavour profile of the trail mix to their preferences. This increases their enjoyment of the food, which is an important aspect. How many times have you fished a half-eaten bag of scroggin’ out of your pack? If it’s too dry, too salty, not salty enough… you won’t look forward to it and it will become a chore. Food should be something you look forward to, not a chore!

Why drop-down menus?

Just making sure you’re paying attention!

Let’s dive into the ingredients!

Ingredients To Include in Your DIY Scroggin Mix

Nuts

Almonds	Good for bone health, muscle repair, and sustained energy
Walnuts	Anti-inflammatory, and improved cognitive function
Cashews	Assists energy production, muscle health, and immune function
Peanuts	Increase feelings of fullness, metabolise fat, and beneficial for heart health

Seeds

Sunflower Seeds	• Antioxidants aid in recovery, and healthy fats provide sustained energy
Pepitas	Zinc, magnesium, and protein support muscle relaxation and provide ongoing energy
Chia Seeds	Absorb water aiding hydration and supporting endurance
Flax Seeds	Reduce inflammation, support heart health and aid digestion

Dried Fruit

Raisins	Iron content supports oxygen transport and natural sugars provide quick energy
Dates	Fibre content helps keep you regular and potassium helps muscle function
Cranberries	Support urinary tract health and natural sugars provide quick energy
Raspberries	Rich in vitamin C, which supports your immune system

Miscellaneous

Dark Chocolate	High antioxidant content supports heart health, reduces inflammation, and improves mood
M&Ms	Simple sugars are a quick energy source, and flavour adds joy
Dried Edamame Beans	Protein and fibre contributes to muscle health and sustained energy, and the texture provides variety
Coconut Flakes	Provides healthy fats and are naturally sweet for a sugar hit without any nasties