So, you’ve signed up for Coastrek – how exciting!
You’re about to spend hours exploring some of Australia’s most spectacular coastlines, pushing your limits, and doing something incredible for your physical and mental health.
But one of the most common questions we get is:
"What should I eat on Event Day?”
The truth? What you fuel your body with can make or break your experience. We don’t say that to scare you - but to highlight just how important it is to test your snacks during training hikes. The goal is to find what fuels you as the superstar you are… not what slows you down.
Whether you’re taking on 20km, 30km or 50km, this guide will help you stay energised, hydrated and feeling strong from your first step all the way to the Finish Line.
A DAY ON YOUR FEET: WHAT YOUR BODY NEEDS
With up to 10+ hours of hiking ahead, (and a few kilometers of sandy terrain thrown in!) your body is going to be working hard – and it needs the right support.
Think of your nutrition strategy as three key pillars:
- Hydration
- Carbohydrates (energy)
- Protein (recovery + satiety)
Hydration starts the night before. Arrive at the Start Line already well-hydrated and ready to go, then sip consistently from the start (roughly a couple of cups per hour, depending on conditions).
A lightweight hiking backpack or hydrating vest will be your best friend. Look for one with a water bladder and easy-access pockets so you can eat and drink on the move – no stopping required. Camelbak’s are our go-to’s! (Don't forget - you can find a cheeky discount code in your Goodie Bag on your Coastrek dashboard!). 
THE GOLDEN RULE: LITTLE AND OFTEN
Instead of relying on a few big meals, aim to eat small amounts regularly – around every 60-90 minutes.
This helps:
- Maintain steady energy levels
- Prevent energy crashes
- Keep hunger (and mood swings!) at bay
Even something small like a handful of scroggin (trail mix), a couple of Wild Women Cookies or Bliss Bars, or some popcorn can make a big difference when eaten consistently.
EASY, ENERGY-BOOSTING SNACK IDEAS
When it comes to Event Day, think simple, portable, and tried-and-tested. This is not the time to experiment with brand new foods.
Our favourite trekker-approved Event Day go to’s:
Grab-and-go snacks:
- Scroggin/ trail mix
- Muesli bars (Carman’s are always a winner)
- Wild Women Bliss Bars
- Wild Women Cookies
- Roasted chickpeas
- Popcorn
Fresh + natural energy:
For a quick, refreshing boost:
- Fruit (bananas, apples, mandarins)
- Banana bread
These provide natural sugars for quick energy and are often easier to eat when you’re not feeling super hungry.
More substantial fuel:
Especially important for longer distances (35km+)
- Sandwiches or wraps (think simple fillings like peanut butter, egg, chicken or tuna)
- Crackers
These help keep you feeling satisfied and give your body longer-lasting energy.
PROTEIN: DON’T SKIP IT
While carbs are your main energy source, protein helps keep you fuller for longer and supports muscle repair – especially over those longer distances.
Easy, trek-friendly options include:
- Biltong
- Roasted chickpeas
- Nut-based snacks like bliss balls
Including small amounts of protein throughout the day can help you stay stronger for longer.
ELECTROLYTES: YOUR SECRET WEAPON
When you’re sweating for hours, water alone isn’t always enough.
Adding electrolytes to your water can help:
- Replace lost minerals
- Prevent cramps
- Support sustained energy
TOP TIPS FROM THE TRAIL
- Test your snacks during training – stick to what your body knows
- Bring what you need to stay comfortable – but don’t overpack, remember there are plenty of snacks at our Luv Stops, including fresh fruit and Carman’s bars to keep you fuelled along the way
- Keep snacks within reach – front pockets = game changer
- Mix sweet and savoury – it helps avoid flavour fatigue
- Listen to your body – don’t wait until you’re starving to eat
FUEL YOUR BODY, ENJOY THE JOURNEY
Coastrek isn’t just about the finish line – it’s about how you feel along the way.
When you fuel your body well everything becomes more enjoyable:
- The views feel more spectacular
- The climb feels more achievable
- And the Finish Line feels even more rewarding
So pack your Wild Women Bliss Bars, scroggin, fruit, sandwiches, and a few treats, fill your Camelbak bladders, and step over that Start Line feeling confident, prepared, and ready for an epic day out on the coast. You’ve got this!
