Say Hello!
Sign In
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
2 Days
USD 55 / INR 3,950/-
USD 55 / INR 3,950/-
Location : Uttarakhand
Difficulty : Easy
Best time : All Year
Difficulty : Easy
Best time : All Year
6 Days
USD 310 / INR 22,450/-
USD 310 / INR 22,450/-
Location : Uttarakhand
Difficulty : Moderate to Difficult
Best time : May-Oct
Difficulty : Moderate to Difficult
Best time : May-Oct
8 Days
USD 4000 / INR 302,500/-
USD 4000 / INR 302,500/-
Location : Tanzania
Difficulty : Difficult
Best time : June-Feb
Difficulty : Difficult
Best time : June-Feb
6 Days
USD 180 / INR 12,650/-
USD 180 / INR 12,650/-
Location : Kashmir
Difficulty : Moderate
Best time : July - Sept
Difficulty : Moderate
Best time : July - Sept
6 Days
INR 9,600/-
Location : Uttarakhand
Difficulty : Easy to Moderate
Best time : Nov-April
Difficulty : Easy to Moderate
Best time : Nov-April
4 Days
USD 335 / INR 25,000/-
USD 335 / INR 25,000/-
Location :
N/A
Difficulty : Easy
Best time : Nov-Dec
Difficulty : Easy
Best time : Nov-Dec
7 Days
USD 245 / INR 18,000/-
USD 245 / INR 18,000/-
Location : West Bengal
Difficulty : Moderate
Best time : Sept-May
Difficulty : Moderate
Best time : Sept-May
4 Days
Location : Himachal Pradesh
Difficulty : Easy to Moderate
Best time : May-June, Sept-Jan
Difficulty : Easy to Moderate
Best time : May-June, Sept-Jan
12 Days
USD 637 / INR 45,650/-
USD 637 / INR 45,650/-
Location : Ladakh
Difficulty : Ultimate Difficulty
Best time : July-Sept
Difficulty : Ultimate Difficulty
Best time : July-Sept
11 Days
USD 270 / INR 19,500/-
USD 270 / INR 19,500/-
Location : Sikkim
Difficulty : Difficult
Best time : April-May, Sept-Oct
Difficulty : Difficult
Best time : April-May, Sept-Oct
Related Blogs
If you ask me for my favorite color, favorite song or favorite food even, I’ll be embarrassed at my struggle and inability to answer. But if you ask me for my favorite state
If you are choosing to go trekking in the months of June-August, then you’ve chosen the monsoon season. Monsoons have their own beauty, with flowers blooming, and an overcast sky and gloomy feels. .
Are you tired of your boring life and planning to make a quest for a serene place?
The trek to Pin Parvati Pass is a holistic package of thrill, pleasure and adventure amalgamated. The variety of landscapes found at Pin Parvati Trek open the opportunity to explore the deepest corner
Kashmir, the land of nature and a paradise on Earth are well known for its serene beauty and breathtaking landscapes. It was one of the most favored travel destinations before the 90's.
If you want to experience heaven on the earth, remember the name "Kashmir". It is a beautiful Himalayan valley with breathtaking mountain scenery, crystal clear lakes, lush green vegetation.
One fine morning, on a chilly-winter day while I sat by the window sill, “I want to go the mountains”, I thought to myself and with a backpack on my shoulder
Cinema has definitely been successful in stereotyping most things in our lives and even the state of West Bengal has been under its radar for quite a long time now. Often when we think of the state
Now who would want to deny travelling to the ravishing beauty of the Himalayas, the calm winds of Ladakh or beyond the border somewhere in the alluring Mount Elbrus in Russia.
India is one of the few countries which provide variety in geography, seasons, weather, culture etc. From summer to winter, one can find all the possible weathers around India. July is the season of rain and monsoon. Monsoon is loved by everyone.