Keep Your Nutrition Game As Strong As Your Adventure Game

You are hiking the Keyhole Route on Longs Peak in Colorado and about halfway through the 3,800 foot elevation gain to the summit at 14,255 feet. You got an alpine start and fueled up with coffee and a high protein bar, but you’ve been moving steadily since then and you know you need something to power you the rest of the way. 

What does your body need at this point to finish strong? Another bar, trail mix, a salami stick, or some cheese? No doubt many who passed this way before made the route with just this and obviously survived. But is there a way to hack the body into better performance by upping your nutrition game?

Let’s take a quick look at what the body needs for optimal athletic performance.

If we focus on macronutrients (fats, carbs and protein), we need to make sure what we are eating during the day contains all three and in the correct combination. Carbohydrates combined with fats will slow down the glycemic response allowing for a sustained release of glucose into the system for energy. As we push our bodies to give us more, we put them into a catabolic state where we are breaking down muscle tissue. Consuming adequate protein with fat will ensure that your body has amino acids to replace lost muscle and increase satiety.

What else is needed for optimal performance and sustained energy?

Staying hydrated, especially at altitude, is vital, but even more critical is maintaining proper electrolyte balance. Electrolytes are minerals such as sodium, chloride, magnesium and potassium – which are essential in order to maintain normal blood pressure, healthy cell function, and regulate energy. When we sweat we use up our electrolyte reserves and need to replenish them to continue physical activity. An electrolyte powder added to water will enhance athletic endeavors.

Adequate caloric intake is also crucial for providing the body with nutrients and energy.

A 175 pound person carrying a 10 lb. pack can burn about 600 calories per hour hiking in the mountains. If you want to summit feeling great, fueling the body with adequate nutrient dense calories is key.

Finally, to give you a superfood edge, try an adaptogen powder. Adaptogens are herbs and mushrooms that increase the body’s resistance to physical stressors. They increase levels of ATP (energy) to cells, contain powerful antioxidants, boost cardiovascular function and aid oxygen efficiency. Look for one that contains cordyceps, reishi, ashwagandha and rhodiola. It’ll work best if taken for a couple of weeks before the hike.

So, what should you eat on an intense, demanding hike that gives you the energy and power your body needs? I’ll probably never suggest an alpine start that doesn’t begin with strong hot coffee and a protein bar. We won’t mess with tradition, but make sure that what happens the rest of the day honors your body’s efforts to get you up and down in prime shape.

Here’s what to pack:

4 – 6 frozen waffles
6 single serve almond butter
4 single serve coconut oil
4 Epic bars
Salami stick
Small block of cheese
In a baggie, mix ½ cup almonds or walnuts, 1/4 cup M & M’s, ½ cup dried coconut, 1/4 cup raisins
6 protein bars (at least 20g each)
2 big chocolate chip cookies
Ele ctrolyte powder packets

• Two hours into the hike, pull out 2 waffles, spread with a coconut oil pack, and an almond butter pack. Eat them. Hydrate with electrolyte powder regularly during the hike.

• Three hours in, eat a protein bar and an Epic bar with a handful of nut mix.

• Four hours in, a handful of the mix, 2 waffles with pieces of cheese and an almond butter pack.

• Five hours in another protein bar and an Epic bar.

• Six hours in, more nut mix and a couple of waffles with almond butter and coconut oil.

• When you’ve made it to the top, celebrate with the salami stick, cheese, protein bar and cookies! Eat all the rest of the food on the way back down.

Your body works hard to get you out there doing the things you love so love it back by feeding it well!