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
16 Days
USD 1010 / INR 75,000/-
USD 1010 / INR 75,000/-
Location : Nepal
Difficulty : Difficult
Best time : May-June, Sept-Nov
Difficulty : Difficult
Best time : May-June, Sept-Nov
15 Days
USD 1250 / INR 95,450/-
USD 1250 / INR 95,450/-
Location : Ladakh
Difficulty : Difficult
Best time : July-Sept
Difficulty : Difficult
Best time : July-Sept
12 Days
USD 670 / INR 50,000/-
USD 670 / INR 50,000/-
Location : Arunachal Pradesh
Difficulty : Moderate
Best time : May-June, Sept-Oct
Difficulty : Moderate
Best time : May-June, Sept-Oct
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
10 Days
USD 400 / INR 30,000/-
USD 400 / INR 30,000/-
Location : Himachal Pradesh
Difficulty : Difficult
Best time : Apr–May, Sept–Oct
Difficulty : Difficult
Best time : Apr–May, Sept–Oct
6 Days
USD 175 / INR 12,450/-
USD 175 / INR 12,450/-
Location : Himachal Pradesh
Difficulty : Moderate
Best time : May-Oct
Difficulty : Moderate
Best time : May-Oct
14 Days
USD 1800 / INR 135,000/-
USD 1800 / INR 135,000/-
Location : Ladakh
Difficulty : Difficult
Best time : July-Oct
Difficulty : Difficult
Best time : July-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
6 Days
USD 150 / INR 10,500/-
USD 150 / INR 10,500/-
Location : Himachal Pradesh
Difficulty : Easy to Moderate
Best time : May-Oct
Difficulty : Easy to Moderate
Best time : May-Oct
Related Blogs
If you are a first-time trekker, you must be certainly looking forward to your first exotic experience in the tent. It is of course dreamy and fantasizing to imagine staying over in a tent.
During a trek or any other mountain expedition, we are ought to travel to high altitudes. As we ascend, due to change in elevation there is a change in various other factors.
Blisters are a universal problem, each one of us gets affected by it multiple times in our life. You don't need to go on a trek to get blisters you can get one just by sitting at home doing nothing.
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
Trekking of course is tiring, climbing upwards along with quite a heavy backpack is not as smooth as the movies portray it to be.
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.
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
Valley of flowers trek - a gateway to the heavens is one of the most sought after treks of Himalayas yet it is not unfair to say that it remains underrated. The craze about Valley of Flowers in Uttara
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