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Nutrition is an essential part to assist you in climbing a mountain what you should while climbing a mountain and before that makes a lot of impact on your performance. If you do not have the correct kind of nutrition, it can work negatively for you.
So, you should monitor what you eat before climbing a mountain. Some essential nutrients should be a part of your daily diet. Along with which, there are some things that you need to keep handy to munch on while you climb. Eating the right food keeps your energy high and keeps your body going.
Although there is a lot of confusion as to what a mountain climber should and should not eat, so, here is a list of items and nutrients that are essential for your body for optimal performance in the mountains.
Carbohydrates:
Most people have this perception that carbohydrates are bad for you and deteriorate your performance. This belief is not true at all. Consumption of carbohydrates in an appropriate amount and more than that, consumption of correct kind of carbs can help you more than you think.
Carbohydrates are the major and probably the only source of energy in your body. It acts as fuel for your body and gets burned to give you strength while performing any task. Also, there are two kinds of carbohydrates – slow-absorbing and fast-absorbing. It would be best if you had both in equal proportion.
Slow absorbing carbohydrates like rice, oatmeal, whole grain, peanut butter, and potatoes shall be a part of meals. These get absorbed slowly and keep you energized for long, while fast-absorbing carbohydrates are derived from foods like nuts, energy bars, and glucose.
You should have these instantly if you feel fatigued. You should have fast-absorbing carbs at regular intervals while climbing if you cannot have proper meals. It will keep up your energy, and you will not feel tired often.
Protein:
Consuming protein daily is more important than you think. The building block for all your muscles is protein. Once you perform some activity, the muscles are damaged, and protein helps in recovering those muscles and grows them.
For this reason, protein becomes an essential part of a mountain climber’s daily diet. But remember, have protein-rich foods only in a specified amount, as they take more time to digest and can slow you down. Here are some foods that are a good source of protein, and you can carry them while mountaineering.
Meat:
Meat is a good source of protein, iron, and fats. If you are a non-vegetarian, having meat can be a good option for you. Red meat and fish meat both can be good options for you.
Lean meat that has fewer carbohydrates and more protein and minimal fat are the best for you. You might not have the time to cook it. So, you can either have dried meat or can carry frozen meat with some ready-to-cook meals. E.g., you can take ready-to-cook rice and can have meat with it as a whole meal.
Dairy:
Even in your daily diet, dairy should be a part, unless you are 100% vegetarian. The protein and healthy fats that you get from dairy products are beneficial while climbing a mountain.
You can include some essential elements in your rucksack before going on your next adventure.
Canned or dried milk, cheese, and low-fat cottage cheese can be some things that you can carry along with you. Milk would not last for more, so, you shall have milk in the initial days for your energy requirement. Cheese can last for days without getting stale, include cheese in your diet after the climb for recovery.
Eggs:
Eggs are probably the first food item that pops up in our heads when we think of a good source of protein. The protein in eggs helps in the functional recovery of your muscles. Having them daily in breakfast is possible, but have can you eat them when you are climbing a mountain?
Well, there are ways in which you can have eggs, you will not get a variety of options, though. You can cook eggs wholly and carry them with you. If the temperature is mild and favorable, the eggs will last for two days. You can have them in either of the meals, and you will get a good source of protein and fats.
Fats:
Eating fats will not affect the functioning of your body while mountaineering. In fact, it will enhance performance. Fats will get stored in your body and will be used as energy if there is a scarcity of carbohydrates in the body.
This does not mean you have to consume saturated and trans-fat. You must go for healthy fats and unsaturated fats that do not have ill effects on your body. Peanut butter, olive oil, cashews, walnuts, avocados are good sources of fats.
Fruits and Vegetables:
Most fruits and vegetables are easy to consume and digest. Some of them can even be consumed raw. You should pack some fruits and vegetables while backpacking for your next mountain climbing adventure.
Fruits like apples, oranges, berries, avocados are rich in nutrition, and you do not have to take many efforts to slice them. You can have most of them raw, and they do not become stale for extended intervals.
Vegetables like cucumbers, carrots, broccoli, and leafy greens, keep you energized and nourish your body. While some can be consumed raw, others have to be boiled. You can cook them with minimal fuel and water and have a healthy meal.
Readily consumable foods:
Whole foods may be good in nutrition, but it is not always possible to have them while climbing a mountain. In certain situations, there are not enough resources available to cook them. Ready-to-eat or ready-to-make foods can be your savior then.
There are various options in ready-to-make foods like pasta, soups, and curries. You have to add some hot water to them and give them a gentle shake, and you will have some flavorful dishes to eat.
Although there are times where even some hot water is not available in the mountains, in such cases, having ready-to-eat food is your only option. These food items are made to last for years. They are either frozen or dehydrated. Some of them include meat sticks, frozen berries, beans, hummus, and hard-boiled eggs.
Quick Tips:
Alongside all other food items, ensure that you carry enough dry food items that do not go stale.
You can load items like puffcorn, corn flakes, muesli, granola bars, dried fruits, chocolates, and protein powder.
These were some of the essential nutrients that you shall consume if you are climbing a mountain. The food items listed above are readily available at local stores and are easily consumable. You can even carry some other things but ensure that their nutritional content is apt for you.
Remember, the division of nutrients in a meal while climbing a mountain should always be one half of carbohydrates and two quarters of protein and fats each, alongside other nutrients.
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