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
6 Days
USD 170 / INR 12,450/-
USD 170 / INR 12,450/-
Location : Uttarakhand
Difficulty : Moderate
Best time : April-June, Sept-Nov
Difficulty : Moderate
Best time : April-June, Sept-Nov
8 Days
USD 1400 / INR 105,000/-
USD 1400 / INR 105,000/-
Location : Bhutan
Difficulty : Moderate to Difficult
Best time : Apr-June, Sept-Oct
Difficulty : Moderate to Difficult
Best time : Apr-June, Sept-Oct
16 Days
USD 1030 / INR 75,550/-
USD 1030 / INR 75,550/-
Location : Sikkim
Difficulty : Difficult
Best time : March-May, Sept-Oct
Difficulty : Difficult
Best time : March-May, Sept-Oct
8 Days
USD 750 / INR 55,000/-
USD 750 / INR 55,000/-
Location : Ladakh
Difficulty : Easy
Best time : Jan-March
Difficulty : Easy
Best time : Jan-March
8 Days
USD 750 / INR 55,000/-
USD 750 / INR 55,000/-
Location :
N/A
Difficulty : Easy
Best time : Dec
Difficulty : Easy
Best time : Dec
15 Days
Location : Himachal Pradesh
Difficulty : Ultimate Difficulty
Best time :
Difficulty : Ultimate Difficulty
Best time :
16 Days
USD 1850 / INR 135,000/-
USD 1850 / INR 135,000/-
Location : Uttarakhand
Difficulty : Ultimate Difficulty
Best time : May-June, Sept-Oct
Difficulty : Ultimate Difficulty
Best time : May-June, Sept-Oct
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
6 Days
Location : Uttarakhand
Difficulty : Moderate
Best time :
Difficulty : Moderate
Best time :
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
Related Blogs
Har Ki Dun trek is an electrifying experience in the Himalayas that introduces you to the not so explored treasures of the Himalayas. There is beauty in abundance that is found here; from the pleasant
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’ve ever been trekking in Manali, you understand why it is the most sought after destination for adventure. And it may come as no surprise that the Hampta Pass trek & Chandratal in Manali is a favorite amongst trekkers, both beginners as well as experienced. Spiralling out of the verdant Kullu valley, the trail
Trekking of course is tiring, climbing upwards along with quite a heavy backpack is not as smooth as the movies portray it to be.
Altitude sickness or acute mountain sickness is a condition in which a group of symptoms can afflict altogether when you ascend to a high altitude at a rapid pace. We should have complete knowledge ab
If you're living on a budget but the trekker in you craves for the mountains then here are ten best Himalayan treks to explore under 15k.
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
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 there’s one Himalayan trek that can be found on every trekker’s bucket list, it’s the Stok Kangri trek, being the highest treatable summit in India, closely followed by the Kanamo peak in Spiti. Stok Kangri is a mountain peak resting at 20,180ft. (Which is higher than the highest mountains in Europe and Africa!), housed
It is a constant-can't live indoor-can't live outdoors struggle and we, being a part of the adventure thirsty tribe, are the ones suffering the most.