A magna cum laude graduate with a bachelor of science from the University of Connecticut and a Ph.D. in biology from Yale University in New Haven, Connecticut, Thomas "Tom" Brutnell is an experienced and well-published expert in agricultural biotechnology. Thomas Brutnell's company Viridis Genomics Consulting advises academic and industry scientists on genomics, genome engineering, and strategic planning for early-stage biotech companies. Outside of his work, he enjoys cooking, traveling, and hiking.

Hiking is a great way to get out and explore nature, but it can also be exhausting. Eating well before, during, and after your hike is essential to feel good and do your best.

Make sure you eat a healthy meal before you go on your hike. Stick to whole grains like oatmeal or brown rice, add lean proteins like eggs or chicken, and top it off with colorful fruits or vegetables. Overeating fat or sugar can slow your digestion and tire you when hiking. Hydration before the hike is essential.

You will need energy more than ever during your long days on the trail. Bring snacks with high amounts of protein and carbohydrates, such as nuts, dried fruit, trail mix bars, peanut butter sandwiches, and crackers with cheese or dark chocolate. Stop for breaks every hour to refuel. Also, keep hydrated by drinking plenty of water throughout the day, especially if it's hot outside, as this can prevent exhaustion and dehydration.

After your long day in nature, refuel with a healthy meal rich in complex carbohydrates like quinoa pasta or beans, and lean proteins like fish or tofu are ideal post-hike meals. Additionally, drink lots of fluids, either in water or natural electrolyte drinks, depending on the length of your outdoor excursion and how dehydrated you may be afterward.