Best Nutrition Food while trekking

Best Nutrition Foods You Can Eat During Your Himalayan Trek  

Trekking in Nepal, whether you are heading toward Everest Base Camp or exploring the Annapurna region, requires proper nutrition planning. At high altitude, your body burns more calories, loses fluids faster, and may experience reduced appetite. Choosing the right foods can help you maintain energy, improve acclimatization, and support muscle recovery throughout your journey.  

WHY PROPER TREKKING NUTRITION MATTERS  

As you go higher, the availability of oxygen reduces, and physical activity becomes more strenuous. This implies that you would require more carbohydrates for energy and hydration to avoid fatigue and discomfort due to altitude. Warm, simple, and light foods are considered the best options for Himalayan treks.  

DAL BHAT

You can depend on Dal Bhat as your main trekking food. It is made up of rice, lentil soup, vegetables, and sometimes curry. The rice is a source of carbohydrates, lentils are a source of protein and iron, and vegetables are a source of vitamins. Teahouses offer refills of this food, which is very helpful in meeting your high calorie requirements.  

EGGS FOR PROTEIN FOR MUSCLE SUPPORT  

You can also consume eggs during breakfast to help in muscle recovery. Eggs can be found boiled, fried, or in the form of an omelet along most trekking routes. Protein consumption aids in the repair of muscles after a steep climb or a long descent.  

OATMEAL 

You can start your day with oatmeal  for slow-release energy. This warm meal is easy to digest and helps keep your energy stable during the first hours of trekking. Adding nuts or dried fruit increases calorie intake.  

TIBETAN BREAD WITH HONEY OR PEANUT BUTTER  

You can also consider Tibetan bread for a filling breakfast meal. Honey is a source of quick energy, and peanut butter is a source of healthy fats and protein. Both of these are essential for energy.  

BOILED POTATOES  

Boiled potatoes can be eaten as a light but energy-dense meal. They have carbohydrates and potassium, which will help replace the lost electrolytes due to the long walking hours. They are also easier to digest than heavy fried foods.  

GARLIC SOUP  

Garlic soup can be consumed at higher altitudes to keep you warm and hydrated. Although it does not have any healing properties for altitude sickness, it has been traditionally suggested and is easy to digest when your appetite is low.  

NOODLES OR THUKPA

You may have noodles or thukpa, which is a noodle soup, for dinner. Carbohydrates in these foods will work to restore your energy while the warm fluid will help with hydration and regulate  body temperature after a long day of trekking.  

DRIED FRUITS AND NUTS  

You may also option  to take dried fruits and nuts along for a quick energy boost. Nuts are rich in healthy fats and protein, while dried fruits are rich in sugars.  

ENERGY BARS AND DARK CHOCOLATE   

Energy bars and dark chocolate can be used when you want quick energy. This is particularly useful when you are on a steep part of the trail or when you are not hungry but still need lots of energy. 

GINGER TEA  AND LEMON TEA  

Ginger tea or lemon tea can be consumed on a regular basis to keep you hydrated. Drinking warm liquids is good for digestion and prevents dehydration when you are in the mountains. Staying hydrated is very important when you are at high altitude 

FOODS YOU SHOULD LIMIT  

During trekking, it is recommended that you avoid heavy meat meals, alcohol, and too much caffeine. These will only contribute to dehydration and make digestion more difficult at high altitudes. It is also recommended that you avoid raw, unpeeled vegetables in remote areas.  

 YOU CAN FOLLOW THIS SIMPLE PLAN  

You can follow a simple nutrition plan during your trek to maintain energy and recovery. In the morning, start with a warm breakfast like oatmeal or eggs with tea for slow-release carbohydrates and protein. During the day, eat nuts, dark chocolate, or energy bars to keep blood sugar steady, especially on steep climbs. For lunch, choose Dal Bhat or boiled potatoes for sustained energy and essential nutrients. In the evening, have noodles, soup, or Dal Bhat to restore energy and aid muscle recovery. Before bed, drink warm ginger or lemon tea to stay hydrated and adjust to the cold mountain environment.