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
12 Days
USD 980 / INR 72,500/-
USD 980 / INR 72,500/-
Location : Uttarakhand
Difficulty : Ultimate Difficulty
Best time : May-June, Sept-Oct
Difficulty : Ultimate Difficulty
Best time : May-June, Sept-Oct
8 Days
USD 300 / INR 22,000/-
USD 300 / INR 22,000/-
Location : Uttarakhand
Difficulty : Easy to Moderate
Best time : March-May, Sept-Nov
Difficulty : Easy to Moderate
Best time : March-May, Sept-Nov
8 Days
USD 600 / INR 42,000/-
USD 600 / INR 42,000/-
Location : Arunachal Pradesh
Difficulty : Easy
Best time : Apr-Nov
Difficulty : Easy
Best time : Apr-Nov
11 Days
USD 720 / INR 52,650/-
USD 720 / INR 52,650/-
Location : Ladakh
Difficulty : Difficult
Best time : June-Sept
Difficulty : Difficult
Best time : June-Sept
6 Days
USD 120 / INR 8,950/-
USD 120 / INR 8,950/-
Location : Uttarakhand
Difficulty : Easy to Moderate
Best time : Oct-May
Difficulty : Easy to Moderate
Best time : Oct-May
20 Days
USD 2200 / INR 165,000/-
USD 2200 / INR 165,000/-
Location : Ladakh
Difficulty : Ultimate Difficulty
Best time : July - Oct
Difficulty : Ultimate Difficulty
Best time : July - Oct
5 Days
INR 9,850/-
Location : Kashmir
Difficulty : Moderate
Best time : December-March
Difficulty : Moderate
Best time : December-March
6 Days
USD 125 / INR 8,950/-
USD 125 / INR 8,950/-
Location : Uttarakhand
Difficulty : Easy
Best time : Sept- May
Difficulty : Easy
Best time : Sept- May
11 Days
USD 1900 / INR 140,000/-
USD 1900 / INR 140,000/-
Location : Russia
Difficulty : Ultimate Difficulty
Best time : June-Sept
Difficulty : Ultimate Difficulty
Best time : June-Sept
Related Blogs
From Himachal Pradesh to Kashmir and Sikkim to Uttarakhand, India is exhaustively diverse in the terrains it has to offer. Whether you prefer a short 3 days trek in the Valley of Flowers or Kedarkantha, Uttarakhand, or a longer 8 days trek in Goecha La, Sikkim, or Stok Kangri, Leh, trekking up a mountain or
Sandakphu, rightly nicknamed as 'a trekker's delight', is the highest peak in West Bengal. It is truly one of a kind, and so mesmerizing that words cannot do justice to it. Yet, try we will.
What do you think can beat an exhilarating trek amidst the mountains and the rewarding spellbinding views to top it? Absolutely nothing! The Deo Tibba trek is hands down, an exceptionally rewarding an
Are you tired of your boring life and planning to make a quest for a serene place?
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.
Excited about your upcoming Himalayan trek? Don't trek the threat of Acute Mountain Sickness dampens the high. While it is quite common to experience AMS at high altitudes if not properly , there are a few things that can reduce the chances of your getting sick.
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.
Trekking is one of a kind experience and something that you may not forget throughout your life and yeah some people find trekking so enjoyable that they actually take this up as a serious profession.
“The mountains are calling and I must go…” If this is what you feel in these holidays then you should definitely not decline the call of the mountains.