Why steady energy beats a sugar rush

There is a moment on every long hill day when the legs turn to lead. It often arrives mid-afternoon, just as you face another steep pull or a long, knee-jarring descent. You have eaten, but what you ate may have burned too fast. Sugary snacks and energy gels can spike your blood glucose, giving a brief lift, then dropping you lower than before. Slow-release foods work differently. They drip-feed energy into the bloodstream, keeping you steady on the ascents and protecting your muscles on the descents. For UK hillwalking, where weather and terrain can change quickly, that steadiness is worth its weight in rucksack space.

Porridge – the original slow-burn breakfast

Oats are the gold standard for gradual energy. They are low on the glycaemic index, meaning their carbohydrates arrive in the blood slowly. Jumbo or pinhead oats are better than instant varieties because their larger flakes take longer to digest. A bowl of porridge made with 80g of oats and 300ml of whole milk or water, with a pinch of salt, will set you up for the first two or three hours of a climb. Add a spoonful of peanut butter, some pumpkin seeds, or a handful of chopped dates for extra fat, protein and minerals.

If you struggle to eat early in the morning, make the porridge thinner and drink it from a flask. In winter, a thermos of hot porridge is a morale-boosting breakfast at the car park or bothy. It also keeps your hands warm. The aim is to leave the valley with a full tank, not a sugar hit.

Flapjack – the hillside classic

Flapjack is the traditional British hill food for good reason. Oats provide slow-release carbohydrate, while butter and golden syrup add enough fat and sugar to make it palatable and energy-dense. Homemade flapjack is far better than most shop-bought versions, which often rely on glucose syrup and have little texture. A simple recipe: melt 100g butter with 100g soft brown sugar and three tablespoons of golden syrup, then stir in 250g of rolled oats. Add chopped apricots, raisins, or sunflower seeds. Press into a tin and bake at 180°C for 20–25 minutes until golden. Cut into squares and wrap each one in greaseproof paper.

One square every hour on the hill will keep your energy levels stable. Flapjack is easy to eat with cold hands, doesn't crumble too badly if you keep it in a rigid tub, and tastes good even when squashed. In winter, store it in an inside pocket so it doesn't freeze solid.

Bean wraps – savoury fuel for the afternoon

By lunchtime, many hillwalkers crave something savoury. A bean wrap fits the bill perfectly. Use a wholemeal tortilla, which releases energy more slowly than a white one. Mash a tin of kidney beans or black beans with a fork, mix in a little cumin and smoked paprika, then spread over the tortilla. Add grated mature cheddar and a handful of spinach or rocket. Roll it tightly, wrap in foil, and slice in half. The beans provide protein and complex carbohydrates, the cheese adds fat and salt, and the wholemeal wrap keeps the whole thing ticking over for hours.

Eat your bean wrap before the biggest afternoon climb, not after. That way the energy is available when your legs need it most. If you find beans too heavy, use half the amount and add more spinach. The key is to test it on a shorter walk before committing to a full day.

Timing your intake on the hill

Slow-release foods work best when eaten little and often. Aim for a small handful of something every hour, rather than a large meal that sits heavy in your stomach. A typical day might look like this:

• Breakfast: A bowl of porridge with seeds and dried fruit, plus a cup of tea.
• Mid-morning: One square of flapjack while you adjust your layers.
• Lunch: A bean wrap and an apple, eaten sitting down with a view.
• Afternoon: Another square of flapjack or a few oatcakes with peanut butter.
• Final descent: A small piece of flapjack to keep your concentration sharp.

Drink water steadily alongside this. Dehydration mimics hunger and makes the afternoon slump worse. On cold days, carry your food in an inside pocket so it stays soft enough to eat.

Troubleshooting – digestion, weather and personal taste

No single food suits every hillwalker. Beans can cause wind or bloating on a steep ascent, so try smaller portions. Flapjack can be too sweet for some, in which case reduce the syrup and add more seeds. Porridge made with too much fibre can feel heavy, so use half jumbo oats and half fine oats if you are sensitive. The weather also matters: in winter, flapjack becomes rock-hard, so keep it close to your body. In summer, cheese in a bean wrap can turn oily, so eat it earlier in the day.

The best slow-release food is the one you will actually eat. Experiment on local walks, in the Peak District or the Pentland Hills, before you head to the Lake District or the Scottish Highlands. Learn what sits well, what tastes good after five hours of rain, and what gives you that steady, reliable energy. Your afternoon self will thank you.