Sign In

Verification mail has been sent.

Please check your mail to verify your account.

What to eat before a trek

What to eat before going for a Himalayan trek for proper nutrition?

If life gives you a mountain put on your boots and hike, but is that enough? Trekking or hiking is a fun yet an adventurous sports activity. Mentally you may be all set to conquer the mountains but if you are not physically fit enough it may be exhaustive and stressful. Just the way you check your car fuel before you start your journey, it is important to fuel up your body before you start your mountainous journey.
At higher altitude, your body undergoes physiological changes to keep you going. It tries to modify or adapt physiologically when faced with hot or cold tempratures coupled with falling oxygen saturation as you climb up. Accordingly your nutrient requirement changes accompanied with metabolic adaptations.
There are few blood parameter checklists that should be checked especially if you are a first timer. Do check your Hemoglobin levels, Complete Blood Count, Lipid profile, Vitamin D levels and Blood Pressure, 20-25 days prior to going for the trek. Also, it’s always good to keep your weight in check i.e. within the BMI cut off less than 27. Your good nutritional status can help you acclimatise to changing weather conditions at higher altitudes.
Few handy tips to ensure good nutritional status prior trek:
  • Trekking or hiking is a high intensity adventurous activity. Therefore, Carbohydrate loading before trek allows to maintain your glycogen stores which improves your endurance and enables you to hit the finish line. A high carbohydrate diet 4-7 days prior trek will beneficial and maintain your glycogen stores above the normal capacity.
  • Indian diets are generally deficient in proteins. Good quality protein in the form of dals, nuts, curd and paneer for vegetarians should be consumed adequately where as non-vegetarians can boost themselves with eggs or lean meat.
  • Micronutrient which means vitamins and minerals should be supplemented under doctors/nutritionists prescription. Also, ensuring inclusion of fruits, vegetables and nuts, milk products can help you meet your requirements.
  • Maintain adequate hydration as per your body weight. Thirst is not the best indicator of hydration status. Apart from humble water, lemon water, coconut water, buttermilk can help you maintain your hydration status. Good hydration status helps in smooth journey and proper body temperature regulation. Consumption of alcohol, cold drinks, caffeinated beverages prior or during trek should be avoided.
Prep up your body before trek rather than during trek. Conditioning your body with proper diet and moderate level exercises can make your way up the slope way easier. Start preparing for the trek at least a 2 weeks prior by good dietary habits and physical activity. A combination of cardio, functional training and pranayam will do wonders and ease your path. Try incorporating these few tips into your routine and you shall surely have happy trekking days!!
by Nisha Salian
Registered Clinical Nutritionist and Certified Yoga Coach RYT (300),CDE
Founder – Healthsutra
Book a Trek with us and get a free consultation from our nutritionist.
Mail us at nutritionist_@_trekmunk.com (Without underscore)

Related Trek

8 Days
USD 600 / INR 42,000/-
Location : Arunachal Pradesh
Difficulty : Easy
Best time : Apr-Nov
5 Days
USD 200 / INR 14,500/-
Location : Kashmir
Difficulty : Easy to Moderate
Best time : June-Oct
7 Days
USD 250 / INR 18,000/-
Location : N/A
Difficulty : Moderate
Best time : December
8 Days
USD 260 / INR 18,950/-
Location : Uttarakhand
Difficulty : Moderate to Difficult
Best time : May-June, Sept-Oct
13 Days
USD 810 / INR 59,600/-
Location : Ladakh
Difficulty : Difficult
Best time : July-Oct
7 Days
USD 205 / INR 14,950/-
Location : Himachal Pradesh
Difficulty : Moderate to Difficult
Best time : May-June, Sept-Oct
7 Days INR 15,000/-
Location : Kashmir
Difficulty : Difficult
Best time : July - Sept
20 Days
USD 1600 / INR 115,000/-
Location : Uttarakhand
Difficulty : Ultimate Difficulty
Best time : May-June, Sept-Oct
5 Days
USD 160 / INR 9,950/-
Location : Himachal Pradesh
Difficulty : Moderate
Best time : July-Sept
6 Days INR 14,000/-
Location : Uttarakhand
Difficulty : Moderate
Best time :

Related Blogs

You’ve planned your trip. Booked the tickets. Searched for the best accommodation. But, there’s one more thing you want to check off your list: buying the perfect camera. After all, memories need to be captured. And to get the best shot, you need the best camera.
Are travel-pangs a real thing? I am going to double-root, make a lot of noise and scream at the top of my lungs in affirmation. Of course, they are! They are as real as humans and there is absolutely
Higher altitudes have comparatively lesser oxygen content and rapid exposure to such a surrounding lead to altitude sickness. It is important to remember that this is not uncommon
It's a very common misconception that it is easier to descend than to ascend. It is obvious where it comes from; it is certainly more difficult to climb a flight of stairs than to come down.
Are you tired of your boring life and planning to make a quest for a serene place?
Traveling is something that rejuvenates the soul and creates an everlasting impact on the minds of the individuals. It is the only medium through which one can escape the vagaries of city life.
If you wanna see how high you can climb, you have to let go of what weighs you down. A simple law that works very well in life. But stands equally true when you go on a trekking trip.
Are you a beginner in trekking and a little anxious in choosing the first trek of your life? Don’t worry we have jotted down a list of just the right trek for a beginner that will help you get familiar with trekking and its basics
It's your first trek and you have a couple of people suggesting and encouraging the usage of a trekking pole while a couple of other people totally condemning the idea.
When we think about trekking, it usually involves choosing a suitable trek for yourself, finding the proper gear, and you are set to scale a challenging adventure, away from your monotonous city life.
x
This website is using cookies to ensure you get the best experience on our website More Info Accept

Hello there,
How can we help you ?

Say Hello!

Thank you for the mail. Our team will contact you soon.