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 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
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
7 Days
Location : Kashmir
Difficulty : Moderate to Difficult
Best time : June to September
Difficulty : Moderate to Difficult
Best time : June to September
13 Days
USD 1030 / INR 75,000/-
USD 1030 / INR 75,000/-
Location : Himachal Pradesh
Difficulty : Difficult
Best time : May-Oct
Difficulty : Difficult
Best time : May-Oct
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
10 Days
USD 330 / INR 23,450/-
USD 330 / INR 23,450/-
Location : Himachal Pradesh
Difficulty : Moderate to Difficult
Best time : June - Oct
Difficulty : Moderate to Difficult
Best time : June - 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
5 Days
INR 10/-
Location : Kashmir
Difficulty : Moderate
Best time : July-Sep
Difficulty : Moderate
Best time : July-Sep
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
8 Days
USD 225 / INR 16,450/-
USD 225 / INR 16,450/-
Location : Himachal Pradesh
Difficulty : Moderate to Difficult
Best time : June-Sept
Difficulty : Moderate to Difficult
Best time : June-Sept
Related Blogs
Motions sickness is one of the main problems faced by most travelers and is not necessarily experienced by occasional travelers but can also be experienced by a very frequent traveler.
Higher altitudes have comparatively lesser oxygen content and rapid exposure to such a surrounding lead to altitude sickness. It is important to remember that this is not uncommon
The trek to Bhrigu Lake takes a leap into the spine-tickling, surreal beauty of the Himalayas. Encompassed within the beautiful bright green grasslands; the Bhrigu lake trek is cradled amidst alpine m
There are two kinds of families. One that will go on a movie outing to a PVR, and one that would pick up their backpacks and boots and got out to explore nature.
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.
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
So you have been scrolling your feed the whole summer and all you can see is people going for high altitude treks, giving an ecstatic wanderlust caption and bragging about all the
It's a very common misconception that it is easier to descend than to ascend. It is obvious where it comes from; it is certainly more difficult to climb a flight of stairs than to come down.
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.
Cocooned in the divine landscape of Kashmir, commonly referred to as ‘heaven on Earth’, the Kashmir Great Lakes trek is by far the most beautiful one in India. A trek that revolves around not one, not two, but a total of five alpine lakes. That is more than what most treks can boast. Before you’ve