Top 5 Supplements to Take on Trail

hiker supplements

The ideal scenario is to get all the nutrients you need from whole foods, but there are many circumstances when supplementation can benefit nearly everyone.

Supplements can be a controversial topic. On one extreme, there are health advocates claiming you need a supplement for every ache and pain. On the other extreme, you have skeptics claiming that supplements are unnecessary, a waste of money, and even dangerous.

As with many divisive topics, the truth is somewhere in between. Nutritionally speaking, we know that the body requires certain levels of nutrients to function optimally. We also know that due to the abundance of nutritionally poor foods available today, many of us do not get the daily requirements of several key nutrients. Furthermore, chronic illness, gut dysbiosis, exposure to toxins, stress, and heavy physical demands on the body all deplete nutrient stores more quickly.

For that reason, supplements can be a good form of nutritional insurance. During the extreme physical demands placed on the body during a long distance hike, supplementation is helpful for optimal energy and endurance, enhanced immune function, faster recovery, and reduced illness and fatigue. If you’re curious how certain deficiencies manifest in the body, here is an excellent article on that by Dr. Aviva Romm.

A long distance hike is unique in that it’s a feat of extreme endurance. In most sports, you exert the body, and then you have recovery time to restore depleted nutrients. It’s not unusual during a long distance hike to walk a marathon a day, with a pack on, day after day for 5 months. Couple that with the lack of fresh foods and the notoriously ultra-processed diet of the thru-hiker. It’s no wonder that many hikers end up emaciated, sick, injured, and ending their hike early.

colorado trail

Supplements for the Trail

Supplements are not a substitute for a good diet. A high quality, anti-inflammatory diet is always the place to start when you want to feel and perform your best. Nutrients in their whole food form are absorbed into the body better than in supplement form, and there’s often more control over sourcing and quality with food.

As detailed in this post about my Oregon Desert Trail resupply, in addition to packing nutrient dense food in every box, I almost always include the following supplements.

For high quality supplements, I prefer to shop exclusively through specific trusted companies. Shopping from random sources can be hit or miss in terms of buying products that are real, safe, and effective. To ensure you’re buying safe products, you can access my online dispensary of professional-grade supplements by clicking here. There are hundreds of brands and you can save 10-20% with this link. There are no gimmicks. It’s simply a resource I want to provide to readers. If you insist on shopping Amazon, you can find links to a few of my favorites by clicking on the supplement name below.

One last note before we dive in: I am not a doctor and, as such, I don’t diagnose, prescribe, treat, or cure. The following ideas are simply what I’ve seen work for myself and for others. For personalized health advice, see a qualified practitioner. If you’re on prescription medications, don’t start supplements without the guidance of your doctor.

High Quality Multi-Vitamin

To cover your basic nutritional bases, a high quality multi-vitamin is helpful. This is especially important as we live in a time when our food sources are compromised, we don’t always take time for proper meals, and we experience more stress than ever. This certainly applies on a long distance hike when you’re consuming fewer fresh fruits and veggies, which are likely a major source of your nutrients in off-trail life.

Probiotics

You’ve probably heard me say it before, and you’ll likely hear it again, which is that gut health is one of the most important foundational pieces to optimal health. Over 80% of disease can be linked to lifestyle choices, and our gut is ground zero for our immune health, brain health, and production of important hormones. It’s also where digestion, absorption, and assimilation occurs.

To be sure you’re getting the most out of the foods and supplements you’re ingesting, it’s important to pay attention to your gut health. This includes eating fiber-filled prebiotic foods, as well as eating probiotic foods. Because it’s difficult to get probiotic foods on trail, consider a supplement with a diversity of strains, and rotate brands regularly. Also note that these microorganisms are sensitive to heat and light, so store capsules in a dark container deep in your pack.

Krill Oil

Krill Oil is fantastic for brain and heart health and for keeping overall inflammation low. Most modern diets are high in inflammatory Omega 6 fats and low in anti-inflammatory Omega 3 fats. By increasing Omega 3 fats in the diet, we get closer to the ideal 4:1 (omega 6:omega 3) ratio. By comparison, most modern diets are closer to 20:1.

As explained on the Bulletproof website, “Krill oil is a superior source of EPA and DHA because the polyunsaturated fats are packaged as phospholipids, which can be used immediately by your body. The EPA and DHA in fish oil, on the other hand, are typically packaged as triglycerides and have to undergo additional processing in order to make them bioavailable. Krill oil is also more stable because it includes astaxanthin, a powerful antioxidant, that protects the fragile fats from oxidizing.

Animal-based omega-3’s from krill and fish oils are both better sources than vegetable-based omega-3’s, such as the Alpha-linolenic Acid (ALA) in flax oil. Only about 1-4% of ALA is converted into DHA, so getting those higher potency sources from krill and fish is more efficient.”

Storage of your krill oil is important because fats are prone to oxidation. This not only makes them ineffective, but makes them damaging to the body. Heat, air, and light degrade oils. Use capsules rather than liquid, and store in an airtight amber or cobalt bottle. Place them in the middle of your pack, where temps are more stable (ideally below 100*F).

Turmeric

Turmeric is a major source of the plant polyphenol Curcumin, which has powerful antioxidant and anti-inflammatory effects. A 2017 research review of it’s effects on human health attributes the following benefits to this powerful spice:

It aids in the management of oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia. It may also help in the management of exercise-induced inflammation and muscle soreness, thus enhancing recovery and performance in active people.

It’s important to choose a high quality source that contains piperine (the active component of black pepper), which increases the bioavailability of the curcumin by 2000%.

Magnesium

Magnesium is involved in over 300 biochemical reaction in the body. It’s important for several functions including muscle and heart function, immunity, nerve cell function, energy production, and strong bones. Nearly half of all Americans are deficient in Magnesium.

There are many forms of magnesium to choose from. For sound sleep and a healthy morning BM, magnesium citrate is a great choice. For general magnesium deficiency and a highly bioavailable form, magnesium glycinate is helpful. Do your research and choose what’s best for you.  

If you’re curious about the strategies I use and the types of food I pack for optimal energy and overall health on a long hike, download my free Eat for Endurance eBook here. It includes a sample menu and principles I use to stay illness and injury free.

supplements

Supplementation in the ‘Off Season’

Beyond supporting performance goals on trail, supplements can be a key additional to optimal health at home as well. In addition to the above supplements, which I also take at home, I often cycle through others. My choices depend on what aspect of my health I’m focused on improving, such as adrenal or hormone health. This may include vitamin D3, B vitamins, antioxidants (like glutathione and Vitamin C), and adaptogenic herbs and mushrooms (like Reishi, Ashwagandha, and Cordyceps).

A Word on Choosing Supplements

Not all supplements are created equal and it’s important to choose high quality supplements and buy from trusted sources. The bottom of this post by Dr. Aviva Romm has good recommendations for choosing supplements.

Every body is different. For an individualized approach and deeper guidance, working with a health practitioner is helpful to determine what supplements may be helpful specifically for you. Again, if you’d like access to my online dispensary where you can save 10-20% off top brands, click here

With a bit of planning and preparation, you can vastly enhance the experience of your hike with targeted support and supplementation. In addition to whole nutrient-dense foods, consider taking some (or all) of these along on your next big adventure.

Like what you’re reading? Sign up for our newsletter here to be the first to know when new posts are published!

Please share this post!

Oregon Desert Trail Overview

oregon desert tral

Oregon Desert Trail Overview

In the fall of 2018, I hiked the Oregon Desert Trail west-bound. I deeply enjoyed the vast open expanses and the lonesome nature of this route. I highly recommend it to other hikers, with advanced skill sets, who enjoy remote desert hiking. The present post is more of an overview of the trail, while this other post contains more photos and a few notes from my trail journal.

oregon desert trail

Distance & Location

The Oregon Desert Trail (ODT) is a 750-mile route through the high desert country of eastern Oregon. In the shape of a weird “W”, it’s made up of a network of trails, cross country travel, and two-track dirt roads. The termini are located in the Oregon Badlands Wilderness near Bend, Oregon, and in Lake Owyhee State Park, near the Idaho border.

oregeon desert trail xc

Terrain & Scenery

The ODT was developed by the Oregon Natural Desert Association as a means to promote conservation of Oregon’s spectacular high desert through low impact recreation. The trail traverses key natural areas including Hart Mountain National Antelope Refuge, Steens Mountain, Abert and Diablo Rims, and the Owyhee Canyonlands.

From ONDA’s website:

“To craft this 750-mile route located on public land and public rights-of-way, ONDA stitched existing trails, old Jeep tracks, and historical wagon roads together with stretches of cross-country travel. Our aims are to improve access to the wonders of the desert and to let explorers take a choose-your-own-adventure approach to getting to know this region.

Sections of the trail can be explored on foot or on horseback, or by boat, bike, or even skis in the winter. Some sections offer easy walks along well-marked paths. Other areas require GPS skills, significant outdoor experience, and serious preparation, particularly for water sources.”

odt sunset

I believe that interacting with a landscape is the best way to form a relationship with that land and to care about protecting it. Most of us no longer spend our entire lives on one piece of land, or even in one geographical region. We therefore lack the strong connection to a place that comes from depending on a land for your food and water, building materials, etc.

Recreating in a place for an extended time period is one of the closest proxies we have to that relationship in modern times. Rather than closing off a wild space, allowing people only to be spectators, such as in a museum, we can create corridors of travel where people can connect with a landscape by being immersed in it for days, weeks, or months.

The best resource for hikers wishing to complete the ODT is ONDA’s website. The trail coordinator for the ODT, Renee Patrick, is an experienced thru-hiker, and the resources she’s created and compiled for the trail in just a few years is incredible. You’ll find GPS data, town guides, a water report, trail conditions, and much more.

oregon desert trail jordan canyon

Weather & Climate

Most ODT hikes are completed in the spring or fall. Each option has its own unique challenges and considerations. For example, water is more likely to be available in the spring than in the fall. However, if you start late enough, the fall is likely to be cooler. I also just find autumn to be a very pleasant time to be in the desert.

We completed our ODT thru-hike from September 1-30. The first week, daytime temperatures were in the high 80s and low 90s, but cooled down to high 50s and mid 60s later in the hike. Our nighttime temps ranged from low 20s to mid 40s. The only rain we experienced was a brief shower our last morning on trail. This meant I was able to cowboy camp every single night of the hike 🙂

oregon desert trail water

Water & Resupply Options

Water was one of our biggest challenges. 2018 was one of the hottest and driest years on record in Oregon. The water report, a Google spreadsheet, is found on ONDA’s website and is updated by hikers. You can make notes directly on the spreadsheet in the field and it will automatically update the master spreadsheet when you get to WiFi.

Notes from previous years are in the document and we found the data from 2015, another dry year, most closely reflected what we could expect in terms of reliability for water sources. We never counted on a source unless it was labeled ‘Reliable’, and more than once we found ourselves carrying up to 3 gallons.  If we came upon water before we expected, it was a bonus. Sources include creeks, rivers, springs, reservoirs, and most often, cow tanks. Some were clear and delicious. Others were murky, covered in algae, and tasted very cow-y despite being filtered and chemically treated. Any water is good water in the desert.

The towns and communities along the ODT corridor are all pretty small. They have limited amenities. Partially due to lack of services, and partially due to arriving and departing at odd hours of the day, we were only able to shower twice and do laundry once the entire time. We washed our bodies and clothes on trail, where possible, but it was a very dusty, smelly, and salty 30 days overall. We used blue sponges and a small amount of water in a gallon ziploc bag each night to get the bulk of the grime off our legs before bed. This massively improved comfort, reduced foot issues, and kept sleeping bags at least moderately clean.

Small towns also require you to be more self-sufficient in your packing than you would on more well-populated routes. This means carrying a few more supplies and being prepared for something to go wrong. For example, when my phone died on day 3, there was no Apple store anywhere within hundreds of miles, let alone in the next resupply town. Without GPS, having paper maps and compass was essential. Further, you couldn’t expect gear, such as new shoes or a tent, to be available in towns. You need to send it to yourself. It’s not a big deal-you just need to think ahead, be creative with problem solving, and be flexible.

Also due to the remoteness of the route, and the small town sizes, food and resupply options are limited and often pricey. You can see more about where and how I resupplied here. I mostly mailed myself boxes and regretted the stops where I didn’t. Here’s how I approached creating a healthy-ish resupply in a remote town with limited options.

The upside of all this is that the ODT was for sure, mile for mile, the cheapest trail I’ve ever hiked. With only 2 hotel stays, a few restaurant meals, and no reason to linger in towns, it’s hard to blow a bunch of money even if you’re trying. Another upside of the ODT is that the route either goes directly through towns or very close, so there is very little hitching necessary.

odt trio

Trail Journal

I have an (almost) daily practice of journaling, whether on trail or off. See a few ODT journal excerpts here as well as many more photos.

Additional Resources

Want to stay in the loop? To be the first to know when new posts are published, subscribe to our newsletter here

Please share this post!

Oregon Desert Trail Journal

Field Notes (but mostly photos)

I have an (almost) daily habit of journaling, whether on trail or off. My journals are less of a play by play trip guide (“we hiked X miles to Y canyon, which is part of Z wilderness…”), and more of a free-flowing reflection on my inner experience. It’s a way for me to process the moments, the days, the feelings that make up this bizarre experience called life.

In the fall of 2018, I hiked the Oregon Desert Trail westbound, with 2 hiking partners. See this post for an overview of the trip. The present post is mostly a photo essay to provide a visual representation of the ODT, loosely in chronological order, with a few random notes from my trail journal mixed in. I hope it gives you insight into how diverse and stunning this landscape is.

oregon desert trail

“We dropped down into the aptly named Painted Canyon. Cool early morning hiking. A million shades of rocks. Bruise purple, juniper berry blue, sage green, burnt orange, sun-baked-bone white. The canyon walls pockmarked with thousands of tiny caves.

The sunrise touched the tips of the surrounding rock as we continued down the wash, hopping and picking our way over water-smoothed rocks. ….The terrain opened up, the canyon walls become tall grassy hillsides on either side of us. Spires of rust-colored rock jutting out of yellow grass.”

“Once the sun is up, the day becomes unbearably hot very quickly. We realize we’ve miscalculated our mileage to the next reliable water. We come upon a horse trough. It’s full of water covered in algae. We remove the scum to unveil cool murky brown water. Grateful, we drink.”

odt water

“Up one wash after another, cheatgrass filling my shoes and socks. Several carcasses and piles of bones scattered about. The remains of a desiccated snake.”

“We continue on, hiking cross country, up drainages and canyons. We round a bend, and a quarter mile in front of us, a wild horse stares back in our direction. We approach slowly. With surprising grace, it swiftly climbs the hillside and disappears behind a rock outcropping.”

odt

“Many people don’t understand why you’d want to go on a desert hike. ‘Isn’t it lonely out there? Barren?’

There are mule deer and horses and lizards and snakes and hawks and coyotes and sages and thistles and wildflowers and rabbit brush and juniper and just so much life out here. How could one get lonely in the desert?”

“My legs were scratched to pieces and burnt with heat rash, and my shoes and socks were filled with sharp cheatgrass, but the moment I stepped into the rushing Owyhee, all the aches melted and everything, yet again, was okay. The current was swift and I held tight to some rocks underwater. It’s difficult to describe how glorious a dip in the river feels to a dust-caked, sun-soaked desert walker.”

owyhee

 

odt trio

“Despite the rough day, I’m grateful to be out here. Grateful to walk. Grateful for incredible hiking partners to laugh and suffer with. Grateful for a strong body. Trail (and life) will always bring challenges. It’s up to us how we perceive and handle them.”

odt river

“We walked dirt roads for 8 hours today. The landscape went on forever. You reach the top of a small rise and the scene resets, road and sage on into infinity. Dust devils danced in the wind. Heat waves rose from the ground. So much space for the mind to wander.

At lunch, we create personal shade patches by propping our umbrellas on sage bushes and scrunching underneath. We kept imagining we saw shade trees in the distance, but they all turned out to be weird shaped rocks or just more sage.”

“The fine dust lent itself well to telling the desert’s story. I could detect the tracks of so many different animals and invented a whole narrative in my mind. The snake, the giant millipede, the mouse, the antelope, the coyote, the jackrabbit… So many creatures have traveled here before me. People think the desert is lonely. I have to laugh. ”

“Up at 4:30 and hiking by 5 under a crescent moon and starry milky way. We walk directly east into the soon-to-be rising sun. The light filters rose, purple, orange through the clouds. Walking along the canyon rim, we make good miles on old jeep roads before the sun climbs too high in sky. Jack rabbits dart from one sage bush to the next.”

“Within a few miles, we’re forced into the river to make our way forward. The walls of the canyon are rocky and steep and the small bank that comes and goes on either side is full of willows, grasses, briers, hackberry trees, sage bushes, and massive boulders. Canyon travel is difficult and we move at 1-1.5 mph.

I’m swimming towards some large red boulders on the opposite bank, determining how I’m going to get up out of the water and onto the rock. I begin to pull myself up, eye level with the top of the boulder. I look up, searching for my next hand hold  and spot a rattlesnake about 3 feet from my face. It doesn’t rattle. It begins to slither away, then stops, flicks it’s tongue, and coils into strike position.”

“We stop for a break at a bend in the canyon. In one of the most wild and remote regions of the country, it’s unbelievably silent…. As we pack up to move on, I hear what sounds like a jet coming around the canyon wall, and swooooosh, a flock of grouse is flying directly at our heads. They head straight for us, not veering up until the last moment. We whip our heads to follow their path, and as quickly as they appeared, they had flown out of sight. “

“We hike across the playa of the Alvord desert, a 12-by-7-mile dry lake bed. Mountains in every direction. Steens Mountain, which we will climb 5,000′ up and over tomorrow, is in the foreground.”

“I rolled my ankle in the Pueblos yesterday and it’s throbbing now. We make it to the hot springs by dusk. We snack and soak and rinse our clothes and linger until our skin is pruny. It’s glorious.”

“This type of travel requires you to constantly be on; to be flexible and adaptable. You might find cow trail to follow for a few hundred yards until it peters out, or you get cliffed out, and you have to let go, and find the next path of travel until that peters out or you realize you’re off your trajectory, and then you adjust again. Constantly changing your plan, experimenting, trying, failing, and not getting frustrated in the process. Good practice for navigating life.”

“The Hart Mountain Antelope Refuge is beautiful. Easy walking along rolling hills covered in sage brush, groves of aspen, and lone junipers. We’ve seen several herds of antelope. The aspens are golden-orange-yellow-bright green. I’m grateful for this taste of fall on the autumnal equinox. We descend down to Hart Lake and pass several boulders covered in petroglyphs. ”

“The rocks here are diverse and beautiful. And sometimes painful. Lava rock strewn everywhere, including all throughout the fields of sage and cheatgrass we traverse. There’s obsidian, opal, quartz, and many more whose names I don’t know. Remnants of the region’s volcanic history.”

“I wake up to the sounds of coyotes howling again. This morning, the twilight is a lovely red glow as we climb up to a ridge. We’re up high on single track (an ODT luxury). The nearly full moon is a big orange Harvest moon setting in the valley. We crest a mountain just as the sun rises and treats us to spectacular views of the Warner mountains in all directions.”

“This trail was a time warp. 30 days felt like 4 months. I didn’t come with many expectations. I just wanted adventure. The diversity and beauty of this landscape has amazed me. Much more than miles of sage, this area holds true remoteness and hidden gems. We’ve walked 700+ miles through one of the most remote regions of the US, in one of the hottest and driest seasons on record. We didn’t see a single other hiker. We laughed a lot and never passed up a chance for shenanigans. It wasn’t a relaxing month-not by any stretch of the imagination. But it provided the space and freedom and challenge I needed. It slowed me down. It was a salve to my irritated soul.”

“Ahh, to walk all day. To explore the limits of the body and the mind. What a blessing.”

Please share this post!

How to Create a Healthy Resupply in a Tiny Town

oregon desert trail

What to Eat When the Healthy Choices are Non-existent or Obscure

Let’s start with a quick story of an experience I had like this on the Oregon Desert Trail. We had just walked the remaining 7 miles into McDermitt, NV, arriving around 8am for what would be the closest day we’d have to a zero on this 750-mile route through the very sparsely populated region of eastern Oregon.

It’d been 10 days of 90-degree dusty desert hiking since we’d had a shower, and 6 days since we’d had any meals other than backpacking food. I was jonesing for some vegetables. I’d been dreaming of a big bowl of dark leafy greens with tomatoes, beets, walnuts, avocado, olive oil, and balsamic vinegar.

Alas, as much as I’d prayed to the desert gods for some real, healthy food, I knew I wasn’t going to find it here. McD is a ranching, farming, and mining town that straddles the NV/OR border. It consists of a motel, a cafe/casino, a PO, a high school, and an all-in-one gas station/market/convenience store. This was one of the few places I didn’t mail myself a resupply box on the ODT and I was immediately regretting it.

tiny town resupply
Veggies were sparse in McDermitt, NV.

After our first (of four) meals at the Say When Casino and Cafe, it was time to create our resupply for the next 5 days. We walked into the small gas station/market/c-store and I saw about 8 rows of packaged foods, some coolers of soda and beer, and a small stand of “fresh” produce (Hey, at least there’s some produce at all!). Time to get creative.

There are many such towns from which you may have to resupply, especially if you are going to hike any trails or routes off the beaten path. And especially if you decide to hike in one of the most remote regions of the country.

convenience store

How to Approach Eating for Optimal Health and Energy in a Tiny Town C-Store

First, accept that you’ll have to make some compromises, but don’t give up on the goal of healthy eating entirely! It may all look like junk, but some choices are better than others here. Let’s look more closely.

Don’t make the process overwhelming. The process is simple.

  • Make Your List

Until you get the hang of what items you need for a healthy resupply, and before going into the store, write a short list of ideas for breakfast/lunch/dinner/snacks/beverages. For efficiency and cost, choose items that can be used in multiple ways for different meals (like corn chips you’ll eat with PB for lunch and again with beans for dinner OR trail mix that can be added to oatmeal for breakfast or used as a stand alone snack). Keep your list general: nut butter, salami, breakfast bars, oatmeal, nut butter, etc. Be sure to have a mixture of flavors and textures as well as macronutrients (aiming for about 20% protein, 40% fat, 40% carb-or whatever feels best for your body).

  • Choose Your Food

Browse the shelves. When you see an item from your list, you’ll likely see multiple different varieties (chips/pb/trail mixes/etc). Which to choose? Look at the ingredient label. You are looking for the least number of ingredients possible. You are also looking to avoid added industrial oils, preservatives, food colorings, and high fructose corn syrup when possible. Unfortunately, it’s not always possible in these tiny stores, but do your best. You are also looking for items in their most whole food/least processed form. Focus on proteins, healthy fats (olive oil, avocados, coconut oil, nuts), and low sugar carbs.

If there is a produce section, look for the freshest (not wilted or bruised), most nutrient-dense items to either pack out or eat before leaving town. Amazingly, many of these tiny places sell avocados (great for potassium, fiber, antioxidants). Bags of spinach or carrots are also widely available and easy to pack out.

  • Calculate Your Calories

Before leaving the store, use your phone calculator to quickly get an estimate of the calories. This takes less than 5 minutes and can help you avoid overspending on (and carrying) food you don’t need and/or assure you that you have enough if you’re feeling uncertain.

For the amount of calories you need each day, that will take a bit of experimentation, but use this calculator (or something similar) to get in the ballpark, and adjust from there depending on terrain, climate, and whether you’re losing a bunch of weight or not. Add up the calories in your basket and divide by the number of days you plan to be out. Voila. If you want to go above and beyond, calculate your macros to be sure you have the right ratios of fat, protein, and carbs. This would likely be easiest by entering the foods into a free app, such as MyFitnessPal.

tiny town healthy resupply

What I Chose in McD for my 5-Day Resupply

My calorie goal for 5 days early in the trip was about 11,500, or 2,300 per day. Here’s what I found in the convenience store. A couple items, where noted, were leftover from my last box, but these calories could have been substituted with other bars or trail mix or another avocado from the c-store.

1 lb bag Tortilla Chips=1500 calories

1 lb whole carrots=150 calories

1 large avocado=300 calories

1 apple=100 calories

Dehydrated Refried Beans=300 calories

2 Coconut Oil packets (leftover from my last resupply)=240 calories

3 coconut-greens-collagen smoothie mixes (leftover from last resupply)=600 calories

3 Kates/Fourpoints bars (leftover from last resupply)=900 calories

3 Granola packets (leftover from last resupply)=750 calories

4 tuna pouches=300 calories

1 lb peanut butter=2600 calories

3 bags of fruit/seed/nut trail mix=2300 calories

Chocolate Bar=600 calories

Pepperoni=800 calories

Salami=700 calories

Electrolyte drink mix=50 calories

Kombucha (drank in town)=80 calories

total= ~12,200 calories

I usually pack just a little bit extra, such as a couple bars, for calories in case I’m hungrier than expected or take longer to reach the next town than expected.

As you can see, it’s not ‘perfect’ in terms of being organic, super high quality food, but it covers my nutritional bases, and it’s far from the typical pop-tarts/snickers/doritos resupply that could be purchased from the same store.

Even when options are limited, you can still make good choices that will fuel you for optimal energy and endurance!

 

Like what you’re reading? Sign up here to be the first to know when new posts are published!

Please share this post!

Oregon Desert Trail Resupply Planning

ODT resupply

Food Resupply Plan for the Oregon Desert Trail

This post details how I planned my food for the Oregon Desert Trail. I’ll post more on general trail information and planning resources in a separate post. This one is all about where, what, and how much I planned for food resupply for the ODT. I’ll do a follow-up post when I return about how this plan worked out.

Grab a cup of coffee. This is a long one, but hopefully you’ll find it’s jam-packed with useful info.

The following table details where I sent each box, the calorie goals for each day, the specific food I sent, and how that broke down in term of macronutrients (percentages of fat, carbs, and protein), as well as total food weight carried.

The calorie goal for each resupply box is in the top left corner of the table for each location. The actual calories in the box are at the bottom of the table for each section, which is also where you’ll find the macro breakdown and the food weight of the box.

ODT resupply

Determining Goal Calorie Intake

I loosely track daily calories and nutrients with the app MyFitnessPal. To create my calorie goals, I used that data of my current intake and expenditure, coupled with knowledge from previous hikes.

The numbers may seem low considering that I’m 5’7″, have a normal BMI, and I’ll be hiking 25-30 miles per day. However, I made them low for a couple reasons:  1) I’m still recovering from a hypo-thyroid issue, and the thyroid is the master regulator of metabolism, so my current basal metabolic rate (BMR) is lower than it has been in the past. I know this because I track my calorie intake and weight. While some might consider the downside of this being that ‘I have to’ eat less food to maintain my weight, the upside of a currently lower BMR is that ‘I get to’ eat less food to maintain my weight. That’s convenient when you’re backpacking and you have to carry it all on your back 🙂 And reason 2) The time frame (30 days) is relatively short, so I won’t get into full on hiker hunger, and if I do go into a calorie deficit, it won’t be for long.  You’ll also notice that in each box I include several hundred additional calories above the goal amount, just in case.

Macronutrient Percentages

Let’s start by saying that I strongly believe in bio-individuality. Every body is different. Figure out what works best for you. I mean that in terms of both what your diet is made up of, as well as in terms of calories and macronutrients, and in terms of specific foods you do or do not tolerate well. Food quality and a focus on whole foods is the constant and the details are variable.

I’ve found that I thrive when I eat a diet higher in healthy fats, moderate in protein, and slightly lower in carbs. The numbers in this chart show my diet as generally being 50-60% fat, 10-20% protein, and 30-40% carbohydrate. Off trail, the fat number tends to be higher and the carbs lower, but this is how it settled out for the trail and I’m comfortable with that. We’ll see how I feel.

Also, I’m aware that in the table, the macro percentages don’t always add up to 100%. In a couple spots they add up to 102 or 105%. I believe this is due to averaging values for different varieties/flavors of granola, bars, etc. While this is not ideal, the data is still accurate enough to give a good reflection of what the nutritional spread looks like.

Food Planning on a ‘Restricted Diet’ while Going Stoveless

All foods in this resupply plan are gluten free and dairy free. This list does also not rely heavily on grains or added sugars, though there are a few in there. The focus is on including real foods with either no ingredient list or very short ingredient lists made up of recognizable foods. To avoid toxin exposure, most of these foods are organic.

I firmly believe in doing the best you can, and not obsessing about being perfect. While I’m all for eating a high-quality diet on trail, don’t let the idea overwhelm you to the point where you give up before you start. Start where you’re at and any small improvements you can make in food choices and quality will translate into feeling better on trail and supporting a cleaner environment.

 

Supplements & Other Items in Each Box

There are a few items that went into each box that aren’t listed in the chart. This includes maps for each section, wet wipes, and supplements. Oh, and resupply baggies of coarse celtic sea salt 🙂

Supplements I’m carrying: Magnesium Citrate Powder to help with muscle relaxation and sleep; Turmeric capsules to reduce overall inflammation; Vitamin C for electrolyte replacement and antioxidants; and probiotics to maintain optimal gut health.  Not a ton, just the basics.

I also have cordyceps mushroom powder in my morning smoothie mix, along with the coconut creamer, collagen, chia, and spices. The cordyceps is for improved oxygen utilization and endurance. The spices, while not necessarily  supplements, serve similar anti inflammatory and medicinal roles.

Need help planning your own resupply? Learn more here.

ODT resupply

Specific Brands I Carried

In the table, I left most food descriptions fairly general because I want to convey that in many instances you don’t have to choose one specific brand, and you can often find healthy substitutions that are either more available to you or suit your preferences better. I want the focus to be on the overall quality of the food and the idea that you can fuel a long distance hike with whole foods, made up of real ingredients.

The following are the specific brands I carried on this hike. While some of this food was donated to me, these are all brands I had tried in advance and approve of the ingredients and nutrition profile. Trust me, I wouldn’t be carrying them if I wasn’t certain they would fuel my hike properly. Having gone through adrenal and thyroid issues in the past, I’m well aware that my energy and my body are my greatest asset on any long distance hike.

It’s worth it to me to be thoughtful in my food choices, as well as in what brands I support. I like to feel aligned with the brands behind the products I consume to the extent that I can. This also goes for the gear I purchase.

Laird Superfood Coconut Creamer

Laird Superfood Hydrate Coconut Water

Vital Proteins Collagen Powder

Amazing Grass Greens Powder

Nutiva Chia Seeds

Trader Joe’s Almond Butter

Trader Joe’s Organic Tortilla Chips

Supernola Granola

Gorilly Goods Trail Mix

Wild Zora Meat & Veggie Bar

Trader Joe’s 85% Cocoa Chocolate

Wild Zora Meals

Sante Fe Dehydrated Beans

Natural Grocers Dehydrated Bulk Veggies

Trader Joe’s Individual Coconut Oil Packets

Kate’s Real Food Bars

Four Points Bars

Trail Nuggets

Cusa Premium Organic Instant Tea

If you want ideas for additional foods on my shopping list beyond what’s listed here, download my free Healthy Hiker Grocery Guide here

Without further ado, the data…

calories/serving fat g/serving carb g/serving protein g/serving weight/ serving (grams) servings taken total calories total fat (g) total protein (g) total carbs (g) total weight (g)
Start/eastern terminus (5 days) @ 2000 cal/day = 10000 cal
coffee/tea 0 0 0 0 0 0 0 0 0 0 0
laird superfood creamer 75 3 3 0 4 5 375 15 0 15 20
greens powder, cinnamon, ginger, cordyceps 30 5 7 1 10 5 150 25 5 35 50
collagen powder 70 2.5 1 10 15 5 350 12.5 50 5 75
chia seeds (1 tbl) 60 5 5 3 13 5 300 25 15 25 65
almond butter 190 17 7 7 32 14 2660 238 98 98 448
organic corn tortilla chips 140 8 15 2 28 8.5 1190 68 17 127.5 238
trail mix 200 17 6 12 34 6 1200 102 72 36 204
granola 210 16 14 6 42 4 840 64 24 56 168
bars 260 12 31 10 70 4 1040 48 40 124 280
chocolate 250 20 13 4 2.5 625 50 10 32.5 0
jerky 110 6 10 7 31 4 440 24 28 40 124
beans 130 0 24 7 35 6 780 0 42 144 210
mixed veg 30 1 8 3 13 5 150 5 15 40 65
coconut oil 120 14 0 0 15 4 480 56 0 0 60
spices 0 0 0 0 0 0 0 0 0 0 0
wild zora dinner 310 7 38 35 85 1 310 7 35 38 85
TOTAL 9715 662 381 736 4.20
Calories from F/C/P 5958.00 1524 2944 pounds
Percent of Total 61.33 15.69 30.30
ROME (5.5 days) @ 2200/day =12,000 cal
coffee/tea 0 0 0 0 0 0 0 0 0 0 0
laird superfood creamer 135 3 3 0 4 5 675 15 0 15 20
chia seeds (1 tbl) 60 5 5 3 13 5 300 25 15 25 65
greens powder, cinnamon, ginger, cordyceps 30 5 7 1 10 5 150 25 5 35 50
collagen powder 70 2.5 1 10 15 5 350 12.5 50 5 75
hydrate mix 40 0 10 0 12 9 360 0 0 90 108
0
almond butter 190 17 7 7 32 14 2660 238 98 98 448
organic corn tortilla chips 140 8 15 2 28 8.6 1204 68.8 17.2 129 240.8
granola 200 16 14 6 42 6 1200 96 36 84 252
jerky 110 6 10 7 31 4 440 24 28 40 124
bars 260 12 31 10 70 8 2080 96 80 248 560
trail mix 210 17 6 12 34 6 1260 102 72 36 204
chocolate 250 20 13 4 2.5 625 50 10 32.5 0
0
wild zora dinner 340 2 32 41 85 1 340 2 41 32 85
beans 130 0 24 7 35 6 780 0 42 144 210
mixed veg 30 1 8 3 13 5 150 5 15 40 65
coconut oil 120 14 0 0 15 4 480 56 0 0 60
spices 0 0 0 0 0 0 0 0 0 0 0
TOTAL 13054 815.3 509.2 1053.5 5.73
Calories from F/C/P 7337.70 2036.8 4214 pounds
Percent of Total 56.21 15.60 32.28
(MCDERMITT: BUY IN TOWN)
FIELDS (3 days) @ 2500 cal/day =7500 cal
coffee/tea 0 0 0 0 0 0 0 0 0 0 0
laird superfood creamer 75 3 3 0 4 3 225 9 0 9 12
greens powder, cinnamon, ginger, cordyceps 30 5 7 1 10 3 90 15 3 21 30
collagen powder 70 2.5 1 10 15 3 210 7.5 30 3 45
chia (1 tbl) 60 5 5 3 13 3 180 15 9 15 39
0 0 0 0
almond butter 190 17 7 7 32 14 2660 238 98 98 448
potato chips 140 7 17 2 28 7 980 49 14 119 196
bars 260 12 31 10 70 3 780 36 30 93 210
trail mix 210 17 6 12 34 4 840 68 48 24 136
granola 210 16 14 6 42 2 420 32 12 28 84
jerkey 110 6 10 7 31 3 330 18 21 30 93
0 0 0 0
wild zora meal 310 2 32 41 85 1 310 2 41 32 85
beans 130 0 24 7 35 6 780 0 42 144 210
mixed veg 30 1 8 3 13 5 150 5 15 40 65
coconut oil 120 14 0 0 15 4 480 56 0 0 60
spices 0 0 0 0 0 0 0 0 0 0 0
TOTAL 8435 550.5 363 656 3.82
Calories from F/C/P 4954.50 1452 2624 pounds
Percent of Total 58.74 17.21 31.11
FRENCHGLEN (4 days) @2500 cal/day =10,000 cal
coffee/tea 0 0 0 0 0 0 0 0 0 0 0
laird superfood creamer 75 3 3 0 4 5 375 15 0 15 20
greens powder, cinnamon, ginger, cordyceps 30 5 7 1 10 5 150 25 5 35 50
collagen powder 70 2.5 1 10 15 5 350 12.5 50 5 75
chia (1 tbl) 60 5 5 3 13 5 300 25 15 25 65
0 0 0 0
almond butter 190 17 7 7 32 14 2660 238 98 98 448
potato chips 100 7 17 2 28 10 1000 70 20 170 280
trail mix 210 17 6 12 34 5 1050 85 60 30 170
granola 200 16 14 6 42 4 800 64 24 56 168
bars 250 12 31 10 70 8 2000 96 80 248 560
chocolate 250 20 13 4 2.5 625 50 10 32.5 0
jerky 110 6 10 7 31 3 330 18 21 30 93
0 0 0 0
wild zora dinner 370 8 33 36 85 1 370 8 36 33 85
beans 130 0 24 7 35 6 780 0 42 144 210
mixed veg 30 1 8 3 13 5 150 5 15 40 65
coconut oil 120 14 0 0 15 4 480 56 0 0 60
spices 0 0 0 0 0 0 0 0 0 0 0
TOTAL 11420 767.5 476 961.5 5.24
Calories from F/C/P 6907.50 1904 3846 pounds
Percent of Total 60.49 16.67 33.68
PLUSH (2 days) @ 2500 cal/day = 5000 cal
coffee/tea 0 0 0 0 0 0 0 0 0 0 0
laird superfood creamer 75 3 3 0 4 5 375 15 0 15 20
greens powder, cinnamon, ginger, cordyceps 30 5 7 1 10 5 150 25 5 35 50
collagen powder 70 2.5 1 10 15 5 350 12.5 50 5 75
chia (1 tbl) 60 5 5 3 13 5 300 25 15 25 65
0 0 0 0
wild zora breakfast 520 36 43 10 92 1 520 36 10 43 92
trail mix 210 17 6 12 34 4 840 68 48 24 136
granola 200 16 14 6 42 4 800 64 24 56 168
bars 250 12 31 10 70 10 2500 120 100 310 700
jerky 110 2 220 0 0 0 0
nut butter 180 14 8 9 32 1 180 14 9 8 32
wild zora dinner 370 8 33 36 85 1 370 8 36 33 85
TOTAL 6605 387.5 297 554 3.18
Calories from F/C/P 3487.50 1188 2216 pounds
Percent of Total 52.80 17.99 33.55
(LAKEVIEW: BUY IN TOWN)
PAISLEY (2 days) @ 2500 cal/day = 5000 cal
coffee/tea 0 0 0 0 0 0 0 0 0 0 0
laird superfood creamer 75 3 3 0 4 5 375 15 0 15 20
greens powder, cinnamon, ginger, cordyceps 30 5 7 1 10 5 150 25 5 35 50
collagen powder 70 2.5 1 10 15 5 350 12.5 50 5 75
choc coconut creamer 35 1 2 0 3 12 420 12 0 24 36
wild zora breakfast 520 38 40 11 92 1 520 38 11 40 92
trail mix 200 17 6 12 34 4 800 68 48 24 136
granola 200 16 14 6 42 4 800 64 24 56 168
bars 260 12 31 10 70 10 2600 120 100 310 700
jerkey 110 6 10 7 31 2 220 12 14 20 62
wild zora dinner 340 7 38 35 85 1 340 7 35 38 85
TOTAL 6575 373.5 287 567 3.18
Calories from F/C/P 3361.50 1148 2268 pounds
Percent of Total 51.13 17.46 34.49
CHRISTMAS VALLEY (4 days) @ 2500 cal/day=10,000
coffee/tea 0 0 0 0 0 0 0 0 0 0 0
laird superfood creamer 75 3 3 0 4 5 375 15 0 15 20
greens powder, cinnamon, ginger, cordyceps 30 5 7 1 10 5 150 25 5 35 50
collagen powder 70 2.5 1 10 15 5 350 12.5 50 5 75
choc coconut creamer 35 1 2 0 3 12 420 12 0 24 36
almond butter 190 17 7 7 32 14 2660 238 98 98 448
potato chips 100 7 17 2 28 10 1000 70 20 170 280
trail mix 200 17 6 12 34 6 1200 102 72 36 204
bars 260 12 31 10 70 7 1820 84 70 217 490
chocolate 250 20 13 4 2.5 625 50 10 32.5 0
jerky 110 6 10 7 31 5 550 30 35 50 155
beans 130 0 24 7 35 6 780 0 42 144 210
mixed veg 30 1 8 3 13 5 150 5 15 40 65
coconut oil 120 14 0 0 15 4 480 56 0 0 60
spices 0 0 0 0 0 0 0 0 0 0 0
TOTAL 9685 647 362 811.5 4.35
Calories from F/C/P 5823.00 1448 3246 pounds
Percent of Total 60.12 14.95 33.52

Despite my best efforts, this chart is a bit difficult to read. For a copy of the chart, as well as a template for your own resupply planning, click here: ODT resupply.

Questions? Post them in the comments below.

Need help planning your own resupply? Learn more here.

Please share this post!

Coconut Walnut Cookies

coconut walnut cookies

I don’t eat many cookies, but when I do, I’m looking for high fat, low sugar snacks that pack well for long days in the mountains.

I’ve been hiking 14ers a lot on the weekends this summer and keeping a batch of these coconut walnut cookies in the freezer has been key to getting me out the door quickly with healthy fuel in tow. I throw a few of these in my food bag, along with some nuts, and I’m out the door. I like knowing that I have a clean, home-made snack that’s going to fuel me for the day. No more processed, sugary, chewy bars.

coconut walnut cookies

These cookies can be whipped up in about 30 minutes, including bake time, and they are gluten free and dairy free. The high fat content keeps me satiated on long hikes.

They are definitely less sweet than your average cookie, having just a hint of sweetness from the honey. In addition to the high fat content, the cinnamon also adds a blood sugar balancing effect. The sea salt on top replaces minerals lost through sweat and, well, it just tastes delicious. I like to have big chunks of walnuts in mine, but you could grind the walnuts to a finer consistency. Alternatively, you could substitute other nuts or seeds there.

I believe I found the original version of these on a keto forum and then adjusted it to suit my needs. If anyone knows the original source, please feel free to comment below.

coconut walnut cookie

Coconut Walnut Cookies

1/3 cup hemp seeds

1/2 cup shredded coconut, unsweetened

3 large eggs

1/2 cup coconut flour (or almond flour)

1/4 cup coconut oil, melted (or ghee or grass-fed butter)

2 teaspoons cinnamon (or pumpkin pie spice mix)

1/2 cup walnuts, toasted, chopped

1/8 teaspoon himalayan salt

1/8 cup honey

Mix all ingredients together in mixing bowl. Portion 1-2 Tablespoon size balls onto a parchment-lined cookie sheet. Top with coarse sea salt.

Bake at 325*F for 12-15 minutes, until lightly golden brown.

cookie batter

cookies

Please share this post!

How to Eat Healthy on a Thru-Hike

hiker eating

Of the many tasks hikers must think about before a long distance hike, food is at the top of the list.

Where will you resupply? How much food will you need? What will you eat? How do you choose which food to carry?

Either because they see no other option or because they don’t see the benefits of choosing healthier foods, many hikers settle on the standard diet of highly-processed packaged foods by default.

In this video, I give you a glimpse into what a sample day of eating might look like on trail for hikers who prefer simple to prepare, whole food options for increased energy, faster recovery, and better endurance.

Like this? Sign up for my bi-weekly newsletter and be the first to know when new posts come out!

Please share this post!

Trail Food Makeover: How to Eat for Optimal Energy & Endurance

Besides gear, there are few other topics hikers like to discuss as much as food. The ins and outs of resupplying are often one of a hiker’s primary concerns before embarking on any long distance trail. In this 2 part series, we break down the before and after diet changes to optimize performance, as well as compare cost, calorie density, and overall nutrition.

This ‘trail food makeover’ is a collaboration between Chris and Katie. In 2017, Chris hiked the Continental Divide Trail (CDT) eating wh

at most would consider a typical ‘thru-hiker’ diet (i.e. cheap, highly-processed foods). How did he feel? He had days where he felt great, and days where he felt completely fatigued, especially towards the end of the hike. Chris recalls one particularly rough day:

It was barely noon, and he felt lethargic, like he was in “zombie-mode”. He kept pushing through, but finally had to stop for an early dinner around 4 pm. He gorged himself because he was so hungry.

That day was an eye-opener, and he thought, “Man, I’m not doing something right here.” He wasn’t sure whether his resupplies contained enough calories, he lost a lot of weight, and by the end of the trail he was feeling worn down. Read more about his hike here.

Enter Katie. As a nutritionist, health coach, and fellow long distance hiker, Katie understands the specific concerns of thru hikers and the physical demands of a long distance hike on the body. After working through adrenal fatigue and autoimmune issues herself, Katie now helps other hikers fuel for optimal energy, endurance and performance with meal planning, personalized coaching, and through her website.

continental divide trail

Heading into the 2018 hiking season, Chris knew he needed to revamp his trail diet to have the energy necessary for hiking big miles and climbing peaks. His goal was to eat for sustained, consistent energy throughout the day, and to make sure he was getting enough calories, and the right kind of calories, for long term health.

In this post, Chris breaks down what his diet looked like on the CDT, and Katie adds insight into what he could change to eat for improved energy, endurance, and optimal performance.

Chris:

In April of 2017 I was brand new to thru-hiking. I planned to thru-hike the CDT and my preparations were constantly on my mind. One of my biggest concerns was resupply. Would I have to send myself resupply boxes? How much food would I need? What would I eat? What foods would last on trail?

The logistics of food resupply quickly sorted themselves out once I was actually on trail. I spoke to fellow thru hikers who had way more experience than I did. I pieced together bits of their resupply strategies to create my own. (Nobody I met ate what might be considered a “healthy” trail diet). Before long I was carrying a food bag of what might be considered a thru hiker’s traditional resupply: Snickers, cheese, summer sausage, rice sides, chips of varying kinds, and candy.

After 2,000+ miles of hiking, I had dialed in my food plan.  Below is what I ate in a typical day on trail.

Katie:

Remember, you don’t have to completely overhaul your diet all at once. Nor do you have to give up all your favorite foods. Even small improvements, substitutions, and tweaks can make a big impact on your health and how you feel. Below are my suggestions for how Chris can meet his energy goals by adjusting his diet.

continental divide trail desert

Breakfast

Chris:

I typically start my day around 5:30-6:00 am. The night before I usually filled a powerade bottle ¾ of the way full with water, add an instant coffee pouch and a Swiss Miss hot chocolate pouch, then give it a good shake. I’d wake up to a nice, cool, caffeinated drink in the morning.  

I’d also eat a 20-gram protein bar from either Power Bar or Gatorade. This temporarily eased my immediate hunger upon waking. I’d also eat a caffeine-containing Clif Bar (Mint Chocolate or Toffee Buzz). Another part of my morning food intake became cookies, most often Nutter Butters!

Here was the breakfast breakdown:

  • Swiss Miss Hot Chocolate Packet
  • Starbucks Via Instant Coffee Packet
  • Either a Power Bar or Gatorade Bar containing 20g of protein
  • Clif Bar containing caffeine
  • 5-6 Nutter Butter cookies

Katie:

When eating to sustain energy levels throughout the day, I find that many hikers feel best starting the day with fat and protein. By eating a lot of sugar first thing in the morning, you may feel an initial surge of energy as glucose enters the bloodstream, but you’ll soon experience a “crash” as insulin shuttles glucose into cells and blood glucose levels rapidly decline. This is experienced as bonking, fatigue, and hitting the wall. For more sustained energy, consider fat and protein, which do not spike glucose and insulin levels as much, thereby giving you longer-lasting energy without the crash.

For Chris, I suggest cutting back on the sugar at breakfast and increasing healthy fats. By healthy fat, I’m referring to saturated fat and unsaturated fat from whole foods, as opposed to the harmful trans fats found in many commercial products.

Chris can keep his instant coffee drink, but consider having it black, with powdered full fat coconut milk, or even with just half the Swiss Miss packet. He’s doing great by eating a bar with at least 20g of protein first thing. This will help satiate him. Ideally, if he can find one with fewer processed ingredients, he can further reduce inflammation. Finally, rather than reaching for artificial energy with the caffeine Clif Bars and sugary cookies, Chris could save himself stress on his adrenals, and fuel with healthy fats instead.

Makeover:

hiker eating

Snacks/Lunch

Chris:

I’ll start by saying I never had a specific lunch-type meal. Instead, I carried several snacks to munch on throughout the day during several short breaks, rather than taking a longer lunch break. So, from the time I broke down camp until the time I stopped to cook dinner, it was all about a variety of snack foods!

Here is what I snacked on:

  • Chips
    • Ranch Doritos
    • Pringles
    • Cheetos
    • Fritos
    • Frito Twists
  • Bars
    • Nature Valley
    • Power Bars
    • Pro Bars
    • Beef Jerky
    • Slim Jims

Katie:

Most of Chris’s snacks are highly-processed foods, consisting of simple carbs. Many of these foods have preservatives, artificial colorings, trans fats, and high fructose corn syrup, which can all create inflammation. This leads to greater fatigue, as the body tries to keep up with the physical demands of hiking all day coupled with the demands of combating chronic inflammation. Also, relying solely on simple carbs without adequate protein and healthy fats will keep Chris on the blood sugar roller coaster of energy swings.

Snacking throughout the day can be a great way to maintain energy, and carbohydrates are essential for fueling a long distance hike; however, I’d suggest choosing more whole food sources, and pairing them with protein, fat, and fiber for stable blood sugar. For chips, look for varieties with less than 5 ingredients, ideally without vegetable oils, such as canola (though that can be hard to find). For jerky, look for grass-fed sources, raised without antibiotics, with no added nitrates, MSG, or gluten.

Makeover:

  • Other
    • Granola, ideally homemade (higher in nuts/seeds, low in added sugars)
    • Nut/seed butters, such as peanut, almond, sunflower, without added sugars or oils
    • Dried Fruit
    • Nuts & Seeds
    • Homemade trail mix, with dried fruit, nuts, seeds, coconut, chocolate chips, etc. (Go down the bulk bin aisle and choose your favorites for endless variety)

trail

Dinner

Chris:

I would tend to stop and cook my one hot meal of the day around 5:30pm. I often ate a Knorr rice side or Idahoan dehydrated potatoes with chunks of cheese and summer sausage. After dinner I’d continue to hike on and treat myself to some candy when I set up my camp for the night.

My Usual Dinner Options:

  • Various Flavors of Rice Sides
  • Various Flavors of Pasta Sides
  • Various Flavors of Idahoans
  • Cheese
  • Summer Sausage
  • Skittles

Katie:
Chris could upgrade his dinners by looking for less processed versions of these staples, which would help keep inflammation lower. Consuming carbs at the end of the day helps restore muscle glycogen, so he’ll be ready to hike again the following day. Having protein with those carbs can further aid in restoring muscle glycogen. Aiming for a 3:1 or 4:1 ratio of carbs to protein works well for many athletes. Additionally, I would suggest adding in a healthy fat, such as olive oil or coconut oil, to help replenish calories and aid in satiation. Chris’s diet also contains virtually no fruits or veggies, so I would suggest adding dehydrated veggies to his dinner and/or a greens powder sometime during his day. Dinner is also a great place to add in spices, which can boost the overall nutrition and antioxidant content of his meal. Finally, I would swap out the highly processed skittles, for a dessert such as dried fruit or dark chocolate, which are loaded with the antioxidants your body desperately needs to repair.

Makeover:

  • Rice noodles (just the noodles, without the preservatives)
  • Couscous
  • Instant Potato Flakes (just the potatoes, without preservatives, like this one)
  • Dehydrated Veggies
  • Cheese
  • Summer Sausage (grass fed sources)
  • Coconut Oil
  • Olive Oil
  • Spices such as garlic powder, curry powder, turmeric, cumin, and cayenne
  • Dark Chocolate  (85% cacao or higher)
  • Dried fruit

In part 2, we’ll discuss how these resupplies compare in terms of calories, macronutrients, and nutrition. We’ll discuss the importance of considering both calorie dense and nutrient dense foods and compare common options. We’ll look at the weight of each of these resupplies, and finally, we’ll address the all-important concern of price and budget when it comes to the standard thru-hiker diet versus the healthier thru-hiker diet.

To follow Chris’s progress this year as he takes on the JMT and LT, subscribe to his blog here and follow him on Facebook and Instagram.

Download a free copy of Katie’s “Eat for Endurance” ebook here for more ideas on how to eat for sustained energy. Learn more about her private coaching, meal planning services, and read more of her articles here. Follow her adventures in the kitchen and in the outdoors on Facebook and Instagram.

Like what you’re reading? Sign up here to be the first to know when a new post comes out!

Please share this post!

Are you carrying the most calorie-dense foods?

junk food

Looking for the most calorie-dense backpacking provisions to reduce the food weight you have to carry? Double check those labels before filling your food bag with the common ultra-processed fare.  If you’re looking to eat healthy and reduce the food weight you’re carrying, read on.

eat calorie dense food

A common objection I hear about healthy eating on trail is that healthy foods do not have enough calories to fuel such a demanding physical endeavor as thru-hiking.

Hikers assume that all ‘junk food’ is going to be the better option to get the most calories per ounce. While many of the junk food staples are calorie dense, deeper investigation reveals that not all junk foods are as energy dense as assumed, and that many healthy foods pack as much of a punch, if not more, than many common ultra-processed backpacking foods.

trail mix calorie

The purpose of this post is to illustrate that even if calorie density is the only metric being looked at when it comes to choosing your backpacking food, healthy foods still come out higher in calories than many of the junk foods. Side note: caloric density should not be used as the sole metric because healthy foods add a lot of other benefits to the diet beyond calories.

For reference, hikers are often encouraged to aim for 125 calories or more per ounce. Packing items with more calories per ounce allows the hiker to carry less overall food weight.

Check out the following list to get an idea of which foods meet the calorie mark and which fall short. I randomly chose 10 common processed hiker foods and 10 unprocessed alternatives. I actually wasn’t sure exactly how the options would shake out, so the results were interesting and affirming to me.

Foods are presented in order of descending calorie content. For ease of reading, calorie density values are in bold, as are whole food choices. Processed food options are italicized. I’ve linked to some of my favorite brands, in case you’re curious. 

  • Olive Oil
    • Serving = 13.5g= 119 cal=248 cal/oz
  • Coconut Oil
    • Serving=14g= 120 cal =240 cal/oz
  • Walnuts
    • Serving=1 oz=185/oz
  • Nut butters
    • Serving=32g=210 cal= 184 cal/oz
  • Almonds
    • Serving=1 oz=163 cal/oz
  • Fritos
    • Serving=1oz= 160 cal/oz
  • Sweet Potato Chips, with just sweet potatoes, coconut oil, sea salt
    • Serving=1oz= 150cal= 150 cal/oz
  • Snickers
    • Serving=48g= 248 cal= 145 cal/oz
  • Doritos
    • Serving=1oz= 140 cal/oz
  • Oreos
    • Serving=34g=160 cal= 133 cal/oz
  • Top Ramen
    • Serving=42g=190 cal=126 cal/oz
  • Trail Mix
    • Serving =45g= 200 cal= 125 cal/oz
  • Knorr Rice Side
    • Serving=63g=240 cal= 106 cal/oz
  • Instant Oatmeal
    • Serving=40g=150 cal= 105 cal/oz
  • Poptarts
    • Serving= 55g= 200 calories= 100 cal/oz
  • Instant Mashed Potatoes
    • Serving=29g=97 cal= 97 cal/oz
  • Dehydrated Refried Beans
    • Serving=35g =116 cal= 93 cal/oz
  • Flour tortillas
    • Serving=70g=210 cal=84 cal/oz
  • Dried Apricots
    • Serving=1oz=68 cal/oz
  • Tuna
    • Serving=2.6 oz= 80 cal= 31 cal/oz

calorie dense olive oil

Overview

This review is admittedly brief and it does not definitively suggest that packing all healthy food will be the most calorie dense route or that packing all junk food will be either. Interestingly though, the top 5 most calorie dense options are whole foods.

Again, while this post was primarily looking at calorie density as the only metric, it’s worth noting that the whole food options are packed with more vitamins, minerals, and healthy fat than the junk food alternatives.

This demonstrates that you don’t need to sacrifice calorie density while getting all the benefits that come from eating whole foods, and avoiding the pitfalls of junk food, such as inflammatory preservatives, dyes, and trans fats.

I do realize that this is by no means an exhaustive list of backpacking foods, either from the processed list or the whole foods list. I randomly chose 10 of each to compare. Also, exact values may vary slightly depending on the brand selected, or the specific variety in the case of items like trail mix, nut butters, rice sides, etc.

However, the exact values will not be far off those listed above, and I believe those listed are clear enough to illustrate the point that junk food isn’t always better when it comes to caloric density.

What are your favorite foods? Does this list make you rethink your back country food choices?

Like what you’re reading? To stay in the loop when new content is released, subscribe to my monthly newsletter here.

Please share this post!

Boulder Skyline Traverse

green mountain boulder

A version of this post originally appeared on the Trek website here

I love this hike (or run–depending on how fit I am). It’s a convenient and easy option when I want a longer day on trails, with respectable elevation gain, but I don’t have the time to get deeper into the mountains. Planning is easy and I also don’t have to fight traffic.

I’ve done this hike a few times. The photos here are from a hike in early April 2018 while we were still getting occasional spring snow in the front range. The morning was chilly and there were light snow flurries in Boulder. I hiked through fog up Shadow Canyon and arrived to sun and the most beautiful inversion (see photos below) at the saddle between South Boulder Peak and Bear Peak. The sea of clouds remained for most of the day.

The intention for this particular Skyline Traverse, beyond just an enjoyable day in the foothills, was to test my fitness level for a bigger hike I had in mind.

skyline south boulder peak

The Basics

Length: Ranges from 16-26 miles, depending on which trails you choose and whether you hike point to point or create a loop. 

Location: Located in the iconic Rocky Mountain Flatirons, this hike hits the five highest peaks in the foothills surrounding Boulder, CO. The peaks include South Boulder Peak, Bear Peak, Green Mountain, Flagstaff Mountain, and Mount Sanitas.

Trail Type: Due to its proximity to an urban setting, this hike can start and finish in several different locations, depending on your logistics and the level of challenge you’re seeking.

Scenery: A mosaic of ecosystems from grassland to mixed ponderosa pine-douglas fir forests to rocky outcroppings and mountain streams. The traverse also showcases views to the east overlooking Boulder, Denver, and the plains beyond.

Terrain: Moderate to Difficult. There’s a system of well-maintained, connected trails throughout the area. With a total elevation gain of about 6000’, this hike makes for a solid day. However, if you’re heading south to north, once you climb the initial 3000’ to your first peak (South Boulder Peak), you’re mainly hiking rolling terrain along the ridgeline until you drop back down to Boulder before ascending your final peak of the day (Mount Sanitas).

Navigation: Straightforward. Check out a trail map of the area in advance and know your turn-offs. The trails are not particularly well-marked, but if you’ve looked at a trail map in advance, you should have no problem. The city of Boulder provides a good interactive map of the trails on Open Space and Mountain Parks land here. You could print out a map of the area and highlight your route or plot it on a mapping app.

 skyline strava

skyline elevation

Getting There: Depending on which direction you hike and whether you want to make it a loop, there are many options for where to park, including South Mesa Trailhead, NCAR, Shanahan Trailhead, Chautauqua Park, or Mount Sanitas Trailhead. For a point to point hike, park at either South Mesa or Mount Sanitas and get a shuttle to the other end (or bring a buddy with a second car). If you have non-Boulder County license plates, there’s a $5 fee to park at South Mesa.

The Hike 

For my south to north hike, I parked at Mount Sanitas Trailhead and rode with a friend to South Mesa trailhead. I chose south to north to get the biggest climb of the day behind me early. It’s about a 3,000’ climb up Shadow Canyon to South Boulder Peak. From there I crossed the saddle over to Bear Peak, and descended via the Bear Peak West Ridge Trail. At the fork, I turned left on Green Bear Trail and hiked about 1.5 miles to the Green Mountain West Ridge Trail. I took that to Green’s Summit then backtracked to Ranger Trail, which descends about a mile until it forks left towards Flagstaff Road. Once over the underwhelming Flagstaff summit, I found Flagstaff Trail, which I followed down to View Point Trail, then down into Eben G. Fine park. After crossing Boulder Creek, I made my way towards Sanitas via Sunshine Canyon, hit the summit, and returned to my car via the East Ridge Trail.

 skyline

Why Hike This Trail: If you live in the area, this is a classic run or hike. The Boulder County Open Space and Mountain Parks are arguably some of the best in the country. Planning this hike is simple enough to be done in an afternoon and the logistics are easy. The terrain is challenging enough to keep you engaged, but not overwhelmingly difficult. This trail allows you to put in a good day of miles and elevation gain, travel through the beautiful foothills ecosystems, and be rewarded with views of the city. Plus, you get to relax and refuel afterwards in Boulder, with it’s many good restaurants and breweries.

 ranger trail boulder

Climate and Weather: This hike can be done year-round. Microspikes are recommended in the winter, as snow and ice often remain on the peaks, even when the ground is clear in town. Late spring and summer are beautiful times for wildflowers, and fall is a great time to spot golden aspens along the trail.

Beware of afternoon showers in the summer. Due to the change in elevation, weather and temperatures can be quite different from your car to the peaks, so bring layers, and always have at least a wind/rain jacket. Don’t let your proximity to town cause you to be careless. It’s still a mountain environment with common dangers like sudden thunderstorms and snowstorms, slippery rocks, sun exposure, and areas with steep terrain.

 flagstaff mtn boulder

Camping & Water Sources: While there is no overnight camping along this traverse, there’s a lot of national forest near Boulder where you can camp before or after. A Google search will provide several options. In terms of water sources, there are a few creeks along the traverse where you could collect water if needed, but since it’s a day hike, it’s also easy to just bring the couple of liters you’ll need.

 green mountain

Closing Thoughts: The length and elevation gain of the Boulder Skyline Traverse are ideal for a challenging day hike. Logistics are a breeze due to the accessibility of the trailheads and the proximity to town. The diverse ecosystems, the stunning views of Boulder, and the availability of post hike libations make this hike a great activity for well-trained visitors and locals, alike.

Much has been written about the Skyline Traverse, so you’ll have no trouble finding more information. If you’re in the area, do a bit of planning, then get out there and hike (or run) this classic Boulder traverse. You won’t regret it!

skyline boulder

 

Like what you’re reading?

To stay in the loop with the latest posts, and musings that don’t make it onto the blog, sign up for my newsletter here

Please share this post!