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
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
10 Days
USD 370 / INR 26,950/-
USD 370 / INR 26,950/-
Location : Sikkim
Difficulty : Moderate to Difficult
Best time : April-May, Sept-Oct
Difficulty : Moderate to Difficult
Best time : April-May, Sept-Oct
7 Days
USD 270 / INR 19,500/-
USD 270 / INR 19,500/-
Location : Ladakh
Difficulty : Moderate
Best time : May-Oct
Difficulty : Moderate
Best time : May-Oct
7 Days
USD 240 / INR 17,450/-
USD 240 / INR 17,450/-
Location : Ladakh
Difficulty : Moderate to Difficult
Best time : June - Sept.
Difficulty : Moderate to Difficult
Best time : June - Sept.
5 Days
Location : West Bengal
Difficulty : Moderate
Best time : Oct-May
Difficulty : Moderate
Best time : Oct-May
4 Days
USD 180 / INR 13,150/-
USD 180 / INR 13,150/-
Location : Kashmir
Difficulty : Moderate
Best time : Aug-Sept.
Difficulty : Moderate
Best time : Aug-Sept.
9 Days
USD 250 / INR 18,500/-
USD 250 / INR 18,500/-
Location :
N/A
Difficulty : Easy
Best time : Nov-July
Difficulty : Easy
Best time : Nov-July
8 Days
USD 500 / INR 36,450/-
USD 500 / INR 36,450/-
Location : Kashmir
Difficulty : Difficult
Best time : July-Sept
Difficulty : Difficult
Best time : July-Sept
8 Days
USD 400 / INR 29,450/-
USD 400 / INR 29,450/-
Location : Uttarakhand
Difficulty : Moderate to Difficult
Best time : May-June, Sept-Oct
Difficulty : Moderate to Difficult
Best time : May-June, Sept-Oct
Related Blogs
COVID-19 has left us all weary. With the country shutting down for months it’s no surprise that everyone is missing going out to different places. People are going jobless and there’s no assurance
Its always important to have the right equipment with you. For instance, you cannot peel a potato with a hacksaw similarly you cannot keep on carrying an oversized or ill-fitting backpack to every hike or if you haven’t got one yet then you must consider scrolling down for your own good.
The majority of Himalayan treks in India are enclosed in the northern part of the Himalayas which makes it difficult for the people living in the eastern region to avail it.
The Sandakphu trek is special for it is the highest point in West Bengal. When it comes to trekking, my mind went straight to Uttrakhand. I came to realise that people tend to overlook the state of We
If the idea of mythology, tales and worship fascinates you, a trek to Kedartal might as well turn out to be a game changing experience for you. The map of the trail, the route,
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.
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.
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
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.
Are you tired of your boring life and planning to make a quest for a serene place?