What you eat either makes or breaks your day. In fact, when it comes to high-altitude treks, nutrition plays a crucial role. You can count on it for a necessary strength, quick recovery, and a fulfilling trip.
Here's the reality: every day you’ll be hitting trails for 5 to 10 hrs, covering the distance anywhere from 5-19.5km, and burning a whopping 3000 to 6000 calories.
Now you can imagine the amount of effort you’ve to put into to complete your trip on time, without getting caught in any dire situation
But the good news? With the right foods, you can find your way through challenging trails, prevent mountain sickness, and enjoy every view Himalayas has to offer.
In this post, we'll walk you through why proper nutrition is vital for a successful high-altitude trek. We’ll cover everything from choosing the right foods to avoiding unhealthy options that could worsen your well-being.
So, without any ado, let’s dive in!
Why Nutrition Matters at High Altitude
When you’re trekking at high altitude, your body is like a car racing up a steep hill. It’s engine are working hard, and that means it needs plenty of fuel.
At high altitudes, the air is thinner, so there’s less oxygen for your muscles to use.
This makes your body burn more calories and crave extra energy. If you don’t give your body what it needs, you might feel worn out and tired.
Worse yet, you could face altitude sickness, which is no fun at all! To fully enjoy your adventure and stay sharp, proper nutrition is your best friend.
Here’s the kicker: many trekkers only eat about 1,500 to 2,000 calories a day.
But guess what? At high altitude, your body actually burns around 4,500 to 6,000 calories daily! That’s a big difference!
So, how do you make sure you're fueling your adventure properly?
Don’t worry—you aren't alone. We’re here to help you discover the right foods that will energise you and help tackle every step of the journey.
Your Body’s Nutritional Needs at High Altitude
The higher you climb, the thinner the air gets. In such a situation, your body works harder than ever. It’s like a sports car zooming up a steep hill.
To keep your engine running, you must eat smarter, not just more. Let’s dive into the advantage of nutrition.
1. Carbs (60-70%)
Carbohydrates are your faithful friends. They provide the quick energy you need to dash ahead on the trails.
At high altitude, aim for 6-8 grams of carbs for every kilogram of your body weight each day. That’s the fuel that will keep you moving.
2. Protein (15-20%)
Now, let’s talk about protein. It’s essential for repairing muscles and keeping your strength intact.
You’ll want to eat about 1.3 to 1.8 grams of protein per kilogram of your body weight daily. This way, you can fight off fatigue and keep those muscles happy.
3. Fats (20-35%)
Don’t forget about healthy fats. While they digest a bit slower, they’re fantastic for long-lasting energy during multi-day treks.
You can think of them as your secret weapon for those tough uphill battles.
But wait—there’s more.
How often you hydrate and get enough vitamins and minerals is just as important.
Your body needs these essential micronutrients to keep things running. So pack your bags with the right foods, and let’s hit the trails ready to explore!
The Power of Carbohydrates: Fueling Your Trek
When you’re pushing yourself at high altitude, carbs become your main energy source.
Why?
Because your body burns more energy to function with less oxygen, and carbs are the most efficient fuel for this.
In fact, during intense exercise, 80% of your energy comes from carbs. That’s why your meals should consist of sufficient carbs.
Some great carb options include:
# Whole grains
Whole grains are packed with fibre, which helps you feel full longer. Quinoa, rice, and oats are some of the examples.
They release energy slowly, providing a steady fuel source as you trek.
Quinoa is a fantastic option because it’s also a complete protein, giving you the best of both worlds!
# Fruits
Dried fruits like raisins or apricots are perfect for quick boosts. Not only that, bananas are equally great because they contain potassium which helps prevent muscle cramps. Not to mention apples. They too are great.
Dried fruits are lightweight and easy to pack, making them a fantastic energy source that won’t weigh you down.
# Starchy vegetables
Potatoes and sweet potatoes are not just delicious; they’re great energy sources too.
Sweet potatoes are loaded with vitamins and minerals, including vitamin A and fiber.
Plus, they’re easy to cook. You can prepare them in various ways, from baking to boiling.
HEADS UP: Always carry easy-to-eat snacks like energy bars or crackers. They’re perfect for those moments when you need a fast energy pick-me-up. So, remember, carbs are your secret weapon on the trails—fuel up and keep moving forward.
Protein for Strength and Recovery
After a long day of climbing, your legs burn, your arms ache, and you can feel every muscle working overtime.
That’s when protein steps in. You can think of it as your body's repair substance.
Without enough of it, you’ll feel the strain quickly, and your muscles won’t recover as they should.
The higher you climb, the more important protein becomes. Not only does it help repair your muscles, but it also prevents muscle loss, which is pretty likely in those harsh, high-altitude conditions.
But here’s the catch—you need to choose proteins that are easy to digest and convenient for the trail.
Here are some great options to keep you fueled:
1. Lean meats
Chicken or turkey are packed with protein and low in fat, making them a solid choice.
If you’re lucky enough to have these fresh on your trek, they’ll give you a hearty meal to keep you strong.
2. Nuts and seeds
Almonds, chia seeds, and other nuts are compact. They’re rich in protein, and perfect for snacking on the go.
They also provide healthy fats for sustained energy.
3. Eggs and dairy
If you can store them safely, these are excellent protein sources. Hard-boiled eggs make for a quick, portable meal.
HEADS UP: Pack your bags with snacks like jerky, trail mix, or protein bars. They’re lightweight, easy to carry, and give your muscles the much-needed protein they need to bounce back.
Healthy Fats: Long-Lasting Energy for Long Treks
Picture this: You’re halfway through a long trek, and while your energy isn’t depleting fast, you need something that’ll keep you going for hours.
This is where healthy fats step in. Unlike carbs, which give you that quick boost, fats provide slow-burning, steady energy. Put simply, they help you last the entire day.
At high altitude, fats should make up about 20-35% of your daily calories, giving you the stamina to push through those steep ascents and long trails.
Here’s what to add to your meals:
# Nuts and nut butters
Almonds, walnuts, or peanut butter are rich in healthy fats and constitute a lot of energy in a small snack. Plus, they’re easy to carry.
# Seeds
Chia, sunflower, and flax seeds are nutrient-dense and provide a powerful energy boost with every handful.
# Avocados
If you can pack them, avocados are a fantastic source of healthy fats. They’re creamy, delicious, and versatile..
So, don’t shy away from fats—they’ll keep you fueled and ready to conquer each step of your journey.
Hydration: Staying Ahead of Dehydration
When you're trekking at high altitude, dehydration can be a real issue.
The dry air pulls moisture from your body, and before you know it, you're losing water just by breathing.
The truth is, staying hydrated is a game-changer. You'll need 3-5 liters of water a day just to keep your body in balance.
But it’s not just about drinking more—it’s about preventing altitude sickness too.
Staying hydrated helps your body adjust to the lower oxygen levels, keeping you strong and steady on the trail.
Here’s the kicker: Water alone isn’t enough. Electrolytes are key to keeping your hydration balanced.
Sodium and potassium are the unsung heroes here. They help your body retain the water you drink.
HEADS UP: Pack electrolyte tablets or sports drinks to keep your energy up and avoid dehydration. They’re lightweight and easy to add to your water bottle for a quick boost.
So, remember—staying hydrated isn’t just about quenching thirst, it’s about keeping any possible complication at bay.
Digestive Challenges at High Altitude
At high altitude, your digestion slows down. It’s like your stomach’s working in slow motion, just like your muscles. What does that mean? That means heavy meals can leave you feeling sluggish and uncomfortable. And that’s the last thing you want when you're out on the trail at high-altitude.
So, what’s the solution? Smaller, more frequent meals.
Instead of savouring up all at once, prefer light, easy-to-digest foods throughout the day. You can choose oatmeal, rice, or simple soups. These keep your energy intact without overloading your system.
But wait: You’ll also want to avoid heavy, greasy meals and foods that are too salty. These not only slow you down but can also worsen dehydration—something you definitely don’t want at high altitude.
And while fiber is usually a good thing, too much of it here can lead to bloating, making you feel even worse.
Foods to avoid ( I'll talk about this in detail later)
Heavy, greasy meals
Fried momos (dumplings)
Fried noodles or chow mein
Deep-fried pakoras (vegetable fritters)
Very salty foods
Instant noodles like Wai Wai or Rara, often prepared with salty broth
Dried yak meat, which can be quite salty
Pickles (achaar), which are heavily salted and often served as a side
Excessive fiber (it causes bloating)
Large portions of dal (lentil soup) when consumed in excess
Ghiya ko saag (leafy greens), which can be hard to digest in large quantities
Chana (chickpeas) or other beans served in curries or snacks
HEADS UP: Stick with light, carb-rich options that are easy on your stomach. Your body will thank you, and you’ll keep moving strong!
Micronutrients That Make a Big Difference
When you’re trekking at high altitude, it’s easy to focus on the stuff like carbs, protein, and fats. But don’t forget about the little things that make a huge difference—micronutrients.
1. Iron
It's a must-have. Why? It helps your body transport oxygen to your muscles. And when there’s less oxygen in the air, you’ll need all the help you can get.
Without enough iron, you’ll feel tired and weak. Look for foods like spinach, lentils, and red meat to keep your energy up.
2. Potassium and magnesium
They're your muscle's best friends. They keep your muscles functioning smoothly and help prevent cramps—something you don’t want on a steep climb.
Bananas, potatoes, and dark leafy greens are excellent sources.
3. Calcium
It's key for strong bones, especially when navigating rocky trails. You can get your dose from dairy products or fortified plant-based milk.
Here’s the catch: It’s not always easy to get all these nutrients from your meals on the trail. So, it’s a good idea to pack a multivitamin or supplement to stay balanced.
After all, a well-fueled body means a more enjoyable adventure. Stay strong, stay sharp, and let those micronutrients work their magic.
Foods to Avoid: Minimizing the Risk of Altitude Sickness
Altitude sickness can really knock you off your game during a trek. But here’s the good news: what you eat can make a difference.
While certain foods help you adapt, others can make things worse. Here’s what to avoid:
# Heavy, greasy meals
Think of greasy fried noodles or deep-fried snacks. These are tough to digest, especially when your body’s already working harder at altitude. Stick to lighter, easier-to-digest meals to keep your energy steady.
# Excessive salt
Foods like salted meats or instant noodles loaded with sodium can dehydrate you. And at high altitude, dehydration increases the risk of altitude sickness. So, go easy on the salt and keep sipping water!
# Caffeine and alcohol
Your morning coffee or a celebratory drink at night might sound tempting, but both are diuretics, meaning they make you lose more fluids. And losing fluids at altitude is a recipe for trouble.
The bottom line is, stick to light, nutrient-packed meals and stay hydrated. Your body will thank you, and you’ll be more likely to enjoy the journey instead of battling altitude sickness. Keep it simple, keep it smart.
Sample High-Altitude Meal Plan
Let’s face it—trekking at high altitude is no walk in the park. Your body needs fuel, and the right kind of fuel makes all the difference. Here’s a sample meal plan to keep you energized using foods that are easily found in the Himalayas of Nepal:
1. Breakfast
Start your day with a hearty bowl of Tsampa (roasted barley flour) mixed with warm water or milk. Pair it with some yak butter tea for that extra energy boost and a piece of fresh fruit like an apple.
2. Morning Snack
Keep your energy levels steady with a protein bar or a handful of dried fruits like apricots or raisins. They’re light, but they’ll keep you going.
3. Lunch
Re-energize with a plate of dal bhat—a traditional Nepali meal of steamed rice and lentil soup. Add some spinach or other locally grown greens, along with a side of pickled radish for flavor.
4. Afternoon Snack
Enjoy a piece of dark chocolate for a little pick-me-up, or munch on a handful of roasted soybeans for extra protein.
5. Dinner
Finish the day with a bowl of thukpa, a warm noodle soup made with local vegetables and a choice of meat like buffalo or chicken.
6. Evening Snack
If you’re still craving something sweet, have a few pieces of dried fruits or some chhurpi (dried yak cheese) to wrap up your day.
And yes, don’t forget—keep sipping water throughout the day to stay hydrated.
Let's WrapThis Up
If you want to make the most out of your Himalayan trip, you’ve got to fuel yourself with balanced diet.
Carbs give you quick energy, protein helps your muscles recover, and healthy fats provide lasting fuel. And don’t forget—staying hydrated is super important!
So, plan your meals ahead, pack nutritious snacks, and listen to what your body tells you. With the right nutrition, you’ll feel strong and ready to tackle any trail ahead.
Are you ready to fuel up for your next adventure?
Now that you know what to eat, it’s time to lace up those boots, grab your gear, and hit the trail! The mountains are waiting, and they can’t wait to see what you’ll achieve.
