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20 replies
tips for eating healthy while backpacking
captain poopypants
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i was just wondering what kind of tips you had to eat relatively well while backpacking on a limited budget.

i’m sure losing weight will be easy, but i’m also hoping to preserve as much strength/muscle mass as possible. that will be the hard part. pretty much, my goal will be to stay away from concentrated sugars (candy, nutella, fruit juices, etc) and get as much protien/whole grain/fiber as possible, as cheaply as possible.

my plan so far:
– not sure exactly what to expect for breakfast at these hostels, but i’d hope most of these places provide milk, cheese, etc… if i get some whole grain bread or cereal, i’ll be happy.
– fresh fruit — cheap, high-fiber, filling.
– gyros, kebabs, cart food — cheap grilled protein
– cold cuts? not sure how cheap they are around europe. and i know turkey isn’t as common there as in the u.s., so availability could be an issue in some areas (maybe?).

anything else?

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You’re certainly on the right track; I would just round off the diet with as many dark green vegies (romaine lettuce, spinach etc) as I could by eating salad or something like it whenever I get the chance.

eurkd
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A really good place to get cheap food, fresh fruits and veggies is at the local street market.  Depening on where you are there is one every morning so your food is always fresh.  Also you can buy just what you need. I’m sure your pretty healthy already (or you wouldn’t be asking!) but watch out for some of the cold cults in europe.  If they are the sasuage type or processed at all they are probably really high in fat and salt, which dehydrated and can make you lazy.  much better than eating nothing though.  They also sometimes don’t even have that much meat in them but lots of fillers.  They are tasty though.
Have fun
e

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Don
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Raw chickpeas are good for snacking while you walk. Fruit shops and corner greengrocers will probably have them in summer.

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I like tuna for a quick, easy, and protein filled snack.  Its easy to find at any grocery store, and usually easy to find, foreign words for it are pretty close to “tuna.”  Just remember to pack a can opener and fork.

regancannon
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Bringing this one back too, it’s a good topic.
 
Something I’m debating is bringing protein powder with me.  In a plastic bag, it’ll take up less room with every use, and can substitute for an on-the-go meal (or snack) if you must.  Any thoughts on this?
 
If you’re into veggies, you can grab some at the market and munch throughout the day.  Snowpeas, red/yellow peppers, broccoli, celery…it’s all pretty low-maintenance and tastes about the same raw as cooked.  Plus it’ll keep you full without breaking the bank or stuffing fatty snack foods.

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backi2008
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Here in Germany turkey becomes more and more popular. So you can get it nearly everywhere. And in supermarkets you can buy ready made salads, too.

But sometimes you should also try some typical food and not pay attention too much whether it’s healthy or not. Only by trying a crêpe in Paris, Fish and Chips in London or a currywurst in Berlin you can get a deeper insight in the country you travel to.

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Turkey & chicken are very good selections..  Six words for good health no matter where you may be:
 
  Red Wine, bottled water, grain-bread, cheeze.
 
These are things you can get in almost any European country, and in small portions for the day.  You can buy a medium-sized bottle of water, half-litre of wine, good-sized sandwich with turkey or chicken, and a few slices or small block of cheese at market.

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regancannon
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Haha isn’t that technically 7 words….? [8D]
 
 

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luv_the_beach
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captain poopypants wrote:
i’m sure losing weight will be easy, but i’m also hoping to preserve as much strength/muscle mass as possible. that will be the hard part.

That’s the biggest bitch when traveling. I can lose 5 pounds during a 3-day road trip if I’m not careful. Muscle naturally deteriorates if it’s not actively maintained. You wanna try to get in some physical activity if you’ll be gone for a long time, as long as you keep in mind the inevitability of losing some muscle mass if you’re getting a lot of cardio/heavy calorie-burning activity. You wanna eat often, just as you do at home. Someone suggested tuna, which is a perfect cheap source of protein; an added bonus, tuna doesn’t require refrigeration when you buy it in cans, and you can find it in supermarkets across Europe. If you take any supplements, bring with you maybe a bottle of BCAA’s. Gyros and its ancestor: the kebab, have high level of fat (which is why they taste good), so you wanna have these very sparingly because the meat used is ground meat that’s not lean. Chicken gyros and chicken kebabs or chicken falafel are excellent substitutes. Make sure they use the more conventional sauces (tzatziki for gyros [made of yoghurt and cucumber], hummus or other chickpea-based pastes for kebab or falafel) instead of anything fatty like mayonnaise.

Make the supermarket your best friend, and make use of hostel kitchens. Whole-grain pastas should be quite easy to find in Southern Europe. Open-air markets, as someone noted, are also great places to get good, healthy food, particularly fruits and vegetables.


beach-lunch-siesta-beach-shower-dinner-nightlife-repeat

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I agree with the protein powder. Put a couple of those large 1/2 gallon cans of it in your backpack, the extra weight will work the back, shoulders, and legs. Then pull them out at anytime and curl them to keep your guns in shape.
Dont forget extra razors, no sense in doing all that if your not going to keep your arms and chest shaved.

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Protein powder is no substiute for good nutrition. In most hotels, the breakfast you get is a small piece of baguette, some butter and jam and a cup of coffee or hot chocloate, maybe a boiled egg if you are really lucky. When I’m backpacking I usually put on weight since you tend to eat out more than normal and you tend to snack more often. Best to go to the local store and buy fixings for your lunch (way cheaper than a cafe ) and eat out for dinner when you can afford it

“I haven’t been everywhere, but it’s on my list”

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Thats pretty typical of the garbage hostels in western europe…trying to feed you girly carbohydrates, might as well be injecting your muscles with poison. Go further east and the hostels will give free breakfast with meats and cheese. Its rarely enough protein though.
I always try to find a meat shop, they will have cured sausages hanging everywhere. Buy a few feet of that to snack on during the day. And its good in emergencies, like when you get the sudden urge do some push-ups or dead lifts with your backpack. Gotta get that protein after the workout!!

Of course powder is no substitute for good nutrition…thats what vitamins and supplements are for!

finnegan
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vitamins and supplments? The 80’s ended a couple of decades back Rob…whole grains, fruits, veggies are where it’s at. Eat like a european and you’ll never get fat

“I haven’t been everywhere, but it’s on my list”

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Finnegan is on the right path. You snack much more – snack on mixed nuts. Drink plenty of water (its free after all) and you can get some cheap food from local supermarkets or street markets. I find Pasta to be extremely cheap and easy to make. You can always add some protein to that such as mince, chicken or tuna – whatever your preference may be.

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finnegan wrote:
vitamins and supplments? The 80’s ended a couple of decades back Rob…whole grains, fruits, veggies are where it’s at. Eat like a european and you’ll never get fat

Maybe you are ok with just having an average healthy body and hooking up with average looking women, but some people have enormous egos to prop up, and “healthy fruit and granola” will not cut it. That means spending an hour fixing their hair, wearing shades to the club even if they cant see, wearing t-shirts one or even two sizes too small, looking like a hard gangster alpha male all the time, going to the gym every day of the week, lots of GNC multivita packs, MINIMIZING CARBS and MAXIMIZING PROTEIN so the muscles will grown- or at least they will look big and buff regardless of muscle density/strength. Yeah maybe whole grains are healthier and give a better skin complexion, but thats what male makeup is for!

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mmn rob’s on the right track there. Don’t want yourself looking like a match stick with the wood scraped off. I’m bringing a portable gymansium with me, which easily folds down into a small 20kg crate and i’ll towe it around with me to work my glutes.

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It’s called push-up’s ans sit-up’s?!?!? Try them sometime…haha! If you do one hundred every day for the first 2 weeks then gradually increase by 25 reps each week after that, you will still stay in fairly strong shape. I can’t stress the importance of eating enough though, thats the killer when it comes to travel…

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Carrying around bags with powder in them? customs is gunna love that!

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I think chickens it has a lot of protein. U can get pasta in every local market. It is easy to make and even very cheap. And must have plenty of water while traveling.

“The world is a book and those who do not travel read only one page.” (Keep traveling).

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Mostly eat milk food product and green vegetables fruits juices and green salad.