Healthy Lightweight Eating for Hikers: How to Reduce Pack Weight & Have More Energy

Carry a lighter pack, eliminate bonking, free yourself from cravings and reduce hiker hunger…. sound good? Well, it’s possible, and it starts with what you’re putting in your food bag. Here’s how I approach eating a healthy lightweight diet on trail.

This post will explain why a healthy high fat diet is optimal for backpacking and how to start developing metabolic efficiency.

Personal Backpacking Nutrition Evolution

Over the course of 8000+ miles of backpacking, my nutrition strategy has evolved. Going into the AT in 2009, I had no idea how to eat for backpacking, so I started Googling. Pop-tarts, ramen, and snickers? As a lover of veggies (and feeling good), I knew that approach wasn’t going to work for me. I pieced together as healthy of a diet as I could, but it was still fairly processed and I never really felt great on it.

As a cold-soaking vegetarian on the PCT in 2014, I did a bit better. I’d learned a thing or two, both about health and how to carry that onto the trail. I focused a lot on legumes (dehydrated black beans, refried beans, and hummus), nut butters, tortillas, dried fruit, seeds, nuts, and with a handful of dried kale in my dinners. I felt better than on the AT, but by the end of the trail, my digestive system was…um, ‘off’, to put it nicely. Plus, I had a deep fatigue that had built up by the end of the hike and, it turns out, I was anemic.

So, in prepping for the CDT, I continued to make changes. I no longer eat much of the food that wrecked my gut in the past, such as gluten, industrial seed oils, grains, or even as many legumes. I’ve also learned that I feel best when I eat a high fat, lower carbohydrate diet, rather than the traditional ‘endurance diet’ heavy in carbs.

Fortunately, that high fat diet works well for backpacking. More on that in a moment. But it’s important to note that ‘high fat’ can be done in an unhealthy way or in a healthy way. It just takes a bit more knowledge and care to do it right within the constraints inherent to backpacking.

Being part of various endurance communities, I’ve been fascinated to witness hikers loading as much sugar as they can fit into their food bags, thinking it’s the only way to have lots of energy. Of course, it’s the traditional carb-loading approach, and it’s not uncommon to hear nutrition professionals preaching it too. “Calories and carbs are all that matter. It’s not important where they come from.” (You can read here why I think that’s a terrible idea if you want to eat for optimal performance and health.)

I’ve see distance runners struggle with digestive issues as they refuel on sugary gels every 90 minutes. I’ve seen (and experienced) the bonking. And on this standard high carb, high sugar, highly processed diet, I’ve watched hikers suffer with weaker immune systems, experience insatiable hunger, carry heavier packs than necessary, and even have teeth rot from excess sugar.

And that’s just what I’ve witnessed on trail, let alone, what happens to their mental and physical health once they return home.

There’s a Better Way

That said, the focus of this article is to share why my fueling strategy has evolved to what I call Healthy High Fat. I’ll also cover how to execute that in an easy, effective, and efficient way.

Let’s state up front that what I’m NOT talking about is a zero carb diet and going into nutritional ketosis. There’s a time and place for ketosis as a therapeutic approach, but in general, we need all the macronutrients (proteins, fats, carbohydrates) to stay healthy and to perform at our best.

What I am suggesting is that there are many benefits to be had by using fat as your primary fuel source on a backpacking trip.

The Benefits

‘Why bother’, you may be thinking, ‘I like candy bars, bagels, and pasta’. I get it. I like carbs too (hi, my trail name is Salty because I eat all.the.chips.), but I like sustained energy and carrying a lighter pack even more.

Favoring a higher fat/low to moderate carb diet and training your body to burn fat preferentially makes sense for backpackers for the following reasons:

Lighter Pack

*At 9 calories per gram for fat and 4 calories per gram for protein or carbs, fats are more than twice as energy dense per unit of weight than protein or carbs. We need a certain amount of protein each day to prevent muscle wasting and facilitate muscle repair. The remainder of your energy is made up of either fats or carbs, as these two macronutrients are the primary sources of muscular energy. Because fat is more calorically dense, you can carry the same amount of calories for less food weight than you can if you were carrying predominantly carbs.

Sustained Energy (less bonking!)

*Favoring fat over carbs leads to more sustained energy. Here’s why: Consuming carbs causes blood glucose levels to spike which causes the pancreas to release insulin to shuttle glucose into cells, which then causes blood sugar to quickly drop, and you bonk, hit the wall, get cranky or tired, and crave another hit of sugar.

*Additionally, “The average person has approximately 1,400 – 2,000 calories worth of carbohydrate stored in their body and 50,000 – 80,000 calories stored as fat.” By training our bodies to use fat more efficiently as a fuel source, we can go longer without bonking. More on that in a moment.

Less Extreme Hiker Hunger

*As described earlier, fat and protein are slower burning fuels than sugar. They are absorbed more slowly and do not cause the same roller-coaster spike and crash of sugar.

*While I do eat slightly more calories on a long hike than in my everyday (significantly more sedentary) life, I generally don’t experience the extreme hiker hunger which my companions describe. I believe the difference is that I eat mostly whole foods as opposed to ultra-processed, low fiber, high sugar foods.

*Studies have indicated a significant decrease in hunger on a high nutrient diet when compared with a low nutrient diet. In an attempt to make up for nutrient deficiencies, the body reaches for more and more food despite consuming sufficient calories. Many hikers report needing 5000-6000 calories per day. I generally feel good, experience sustained energy, and little weight loss at 3000-3500 calories per day, even on a thru-hike. Of course it depends on body size, but I believe a reason many hikers consume so much is because their food choices are low in nutrients and fiber.

Better Immunity

*Excessive sugar can set off an inflammatory cascade that suppresses the immune system. Your body is already under a great deal of physical stress on a long hike. Stressing it out more by forcing it to subsist on fare that is high in sugar and low in stress-fighting nutrients sets you up for issues. It’s not uncommon to see hikers catching colds and experiencing injury more often on trail possibly due to weakened immune systems.

Less Inflammation

*The reduction in systemic inflammation that can result from eating less processed foods, and focusing instead on balancing blood sugar, is the main driver of my interest in high fat/lower carb eating. Due to my history with autoimmune thyroid issues, reducing inflammation is critical, especially on trail.

Fat is Ideal for Low to Moderate Efforts

*Fat is an ideal fuel for low to moderate efforts, like hiking all day. When you train at a low intensity, you keep your heart rate lower, in the aerobic zone, where fat is used as the primary fuel. The more you train at low intensities, the more efficient your body becomes at converting fat to fuel. This article and this article explain this concept well, as does Mark Sisson’s Primal Endurance.

*On the other hand, all-out efforts (like sprints) are a more glycogen-dependent activity. This is where carbs can come in handy. It’s why I often eat a bit more carbs when I have a big climb ahead of me and need quick-burning fuel for my muscles. Essentially, I try to use carbs strategically.

Understanding Metabolic Efficiency

What this all comes down to is increasing metabolic efficiency (ME). ME refers to how efficiently the body uses its internal stores of fats and carbohydrates. The goal of ME training is to improve health and performance. This concept was established by Sports Dietician Bob Seehobar. Find the details here.

Through ME training, the body can be taught to favor burning fat over carbs. Increasing ME speaks to your ability to burn more fat versus carbs at the same intensity. As mentioned, the average person has approximately 1,400 – 2,000 calories worth of carbohydrate stored in their body and 50,000 – 80,000 calories stored as fat. Training your body to burn more fat spares it’s limited glycogen (carbohydrate) stores.

According to Seehobar’s website, the benefits of improved metabolic efficiency include 1) decreased body weight, 2) decreased body fat, 3) improved and sustained energy levels and mental alertness throughout the day, 4) improved recovery, 5) improved cognitive function, 6) improved power to weight ratio, 7) improved running velocity, and 8) better sleep.

ME can be tested through a machine that measures the oxygen you inhale and the carbon dioxide that you exhale while exercising on a treadmill or cycling ergometer. By plugging these numbers into an algorithm, one can determine the amount of carbs versus fat they burn at any given intensity.

Generally, as you increase the intensity you shift from burning more fat and less carbs to burning more carbs and less fat. For an example of what this looks like, check out this post by accomplished long distance backpacker and runner Andrew Skurka.

As mentioned, the high fat, low carb paradigm goes against traditional endurance nutrition practices, but is backed by solid science. Researchers supporting this approach include Dr. Jeff Volek and Dr. Stephen Phinney, Dr. Peter Attia, and Dr. Tim Noakes, among others. Furthermore, this nutrition strategy is being employed by endurance all-stars like Timothy Olson and Zach Bitter.

How to Improve Metabolic Efficiency

While there is a genetic component to how good of a ‘fat-burner’ you are, it’s something that’s highly trainable. According to Seehobar, “The majority of improving metabolic efficiency lies in daily nutrition changes and the ability to control and optimize blood sugar through eating proper amounts of protein, fat, and fiber, while accounting for the proper nutrition periodization to support athletes in different training cycles.”

Optimizing blood sugar, or glycemic variability, is something I talk about a lot. It refers to how much our blood sugar shifts throughout the day. According to health guru, endurance athlete, and personal trainer Ben Greenfield, “when it comes to your health, (glycemic variability) is, in my opinion, a more important variable to consider than cholesterol, vitamin D, minerals, telomere length, cortisol, testosterone or just about any biomarker one could ever measure (except, perhaps, inflammation, which I would rank right up there with glycemic variability).”

Reducing glycemic variability is critical to the overall picture of health, including reducing risk for metabolic syndrome, which predisposes you to stroke, cardiovascular disease, obesity, diabetes and other chronic health conditions.

As Seehobar states, the key to optimizing blood sugar is to include protein, fat, and fiber with everything you eat. Reducing the overall amount of carbs consumed is also essential, as when you limit incoming glucose, your body will rely on stored body fat for energy.

As mentioned, you don’t need to go extremely low in carbs to see benefits, and in fact, too little carbs can cause issues, such as hypothyroidism. Further, extreme restriction can lead to binge and purge cycles.

For the complete guide on how to implement healthy high fat eating on trail, including templates for meal planning, resupply, and recipe creation, enroll in the Performance Nutrition and Meal Planning for Backpackers course.

December 17, 2018November 20, 2019

7 Ways to Control Appetite Naturally, without Pills, Stimulants, or even Willpower

Feel like your appetite is out of control?

For many outdoorsy folks, winter is the ‘off’ season, which translates into 1) more days spent sitting at a desk (saving money for next season), and 2) fewer outdoor activities. Days are shorter, the weather is colder, and we naturally tend to spend more time on the coach planning our upcoming adventures rather than out on them.

Furthermore, many hikers and outdoor enthusiasts who are coming off a season of being more active have difficulty adjusting their food intake to a less active lifestyle. Weight gain, and manatee season (as my friend likes to say) are the result.

So, you’re less active, you still have your hiker hunger, and you’re finding yourself standing in front of the fridge when you know you’re not actually hungry. You’d rather not spend the winter in ever-expanding sweatpants, knowing in the back of your mind that you’re compromising your goals for the upcoming season.

It’s one thing to know what you should and shouldn’t be eating, but tackling the psychological aspect of food is a whole other beast. Identifying true hunger versus emotional hunger is a skill gained with experience. I encourage you to when you’re truly hungry and use the following practices to keep your appetite in check when you’re eating out of boredom/frustration/etc.

Stay Hydrated

Confusing hunger for thirst is incredibly common. When you’re less active and the weather is cooler, it’s easy to drink much less than normal. You may be looking for something to eat when it’s actually water your body needs, not food. Next time you’re about to snack, have 12 ounces of water, wait 20 minutes, and if you’re still hungry, grab a healthy snack and go for it.

Looking for something a little more exciting than water? Consuming calorie-free seltzer water, mint water, or other herbal infusions can be another tasty way quench the desire to consume something without the calorie load.

Limit Your Options

Studies have shown that having a greater variety of foods to choose from leads to consuming more calories. This phenomenon is called sensory-specific satiety and refers to the declining satisfaction experienced by consuming a certain type of food, and the renewal in appetite resulting from exposure to a new flavor. This is why buffets can be so dangerous and why you seemingly have room for a piece of pie even when you’re stuffed.

While, in general, it’s a good idea nutritionally speaking to eat a wide variety of foods, at any one meal, it may be best to limit your options in order to avoid overeating.

Use Smaller Plates & Bowls

Visually, the same amount of food will look like more on a smaller plate than on a larger plate. I recently read a study that this technique may not be as effective as we thought at controlling how much you eat if you’re truly hungry; however when it comes to mindless eating, you’ll most likely still do less damage by using smaller serving dishes. Portion out one serving and put the rest away rather than snacking out of the container. We’re less likely to eat more when it requires effort.

Out of Sight, Out of Mind

Rather than keeping tempting, calorie-dense treats front and center in the fridge or on the counter, put them out of sight. Research indicates that if you see food sitting in front of you, such as in a candy dish, you’re more likely to eat it. Keep food out of sight entirely, either in the pantry, in non-transparent containers, or in the fridge. Make healthier items easier to see and access. Finally, don’t hang out in the kitchen (or in front of the food table at a party) if you don’t want to eat.

Remove Distractions

Many people watch TV, read magazines, or scroll through their phones while they eat. This keeps you from fully being aware that you consumed a meal, and also from recognizing when you’re actually satisfied, so you’re more likely to overeat. When you sit down for a meal or snack, be intentional. Breath in the aroma, see the food, be present, and fully enjoy your meal.

Fill Up on Fiber

Fruits and vegetables have a high water content and a lot of fiber. This makes them great for filling you up for fewer calories. It’s easy to eat 1000 calories in a few handfuls of nuts, but to eat the equivalent calories in apples in one sitting, you’d have to eat 10 apples, for example. Not easy to do. Yes, that’d be a lot of sugar, but most likely you can’t eat more than an apple or two without feeling pretty full.

Slow Down

With eating and with life, take a moment to slow down and savor it. Along with the tip about not distracting yourself, slowing down while you eat give your brain a chance to register that you’re eating, to prepare your body to better digest and absorb nutrients, and to register when you’ve had enough. Chew thoroughly rather than inhaling food. Sit down rather than eating in the car. Slow down, savor the food, the experience of sharing a meal with others, and you’ll not only enjoy your meal more, you’ll likely consume less.

Of course, you can use these practices year round, but they’re often particularly pertinent in the off-season. They are just one of many ways to support your health in the off season and prepare for next season’s upcoming adventure.

Adventure Ready is an online course designed to up-level every aspect of your health, inside and out. You’ll reach a healthy weight naturally, balance your hormones, and increase your energy. Don’t miss another hiking season feeling sidelined with sub par health. It’s not worth it.

July 2, 2018July 2, 2018

How to Eat Healthy on a Thru-Hike

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.

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May 16, 2018May 17, 2018

Boulder Skyline Traverse

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.

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.

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.

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.

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.

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.

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!

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May 6, 2018December 5, 2021

Rim to Rim to Rim in a Day: Nutrition

Fueling for a long day on trail can make or break the outcome of your hike. As you can imagine, I’m pretty intentional about giving my body what it needs to succeed, especially when I’m undertaking a physically stressful endeavor, such as hiking 40+ miles with 11k’ of elevation gain in a day. This post covers my Rim to Rim to Rim (R2R2R) nutrition strategy.

If you’re interested in reading a full account of my hike, please see this post, where I discuss the gear I wore/carried as well as details from my day of hiking in the Grand Canyon.

What follows is a list of what I ate during my day of hiking R2R2R. Of course, how I eat, move, sleep, etc. on a daily basis has a greater overall impact on performance than what I do in one 24 hour period, but for those interested, here’s how I approach fueling a long day of hiking.

I’ll also explain a bit about why I chose what to eat and why I chose to eat it when I did. The intention is to provide insight into how I eat for endurance and lasting energy, and hopefully you can take some tips away to use on your own adventures.

This photo provides a general idea of the food I brought with me to the Grand Canyon, from which I would choose what to carry on my R2R2R hike. I didn’t take all of this and I only carried a serving or two of the items pictured in bulk (e.g. the greens powder, the protein powder, the almond butter). Some of it I didn’t take at all (e.g. the bagels and the coconut chocolate).

To determine how much to carry, I used calories as the primary metric. Because I wanted to be sure I had plenty for an over-nighter should I need to stay in the canyon, I carried a bit extra, and aimed for ~4,000 calories.

Here’s approximately what I ate and when, followed by an explanation of why.

5am: 3 scoops Vital Proteins Collagen Peptides + 1 scoop Trader Joes Organic Maca Powder + Four Sigmatic 10 Mushroom Blend + 1 scoop Amazing Grass Superfood + 1 spoonful almond butter (my favorite is Natural Grocer’s fresh ground… so fluffy and creamy) + 12 oz. strongly brewed Puehr Tea.

Supplements taken with breakfast: 1000 mg Vitamin C, Selenium, Zinc, Omega Complex and Cellular Vitality Complex (found here, search lifelong vitality pack).

8am: Primal Kitchen Bar

10am: 1 banana, a couple servings Jackson’s Honest Sweet Potato Chips

12pm: 2 homemade date bites (similar to this recipe)

1pm: More sweet potato chips + 1 spoonful almond butter

3 pm: Primal Kitchen Bar

4pm: 1 date bite

5:30 pm: Good Day Caffeine Chocolate, 2 spoonful almond butter, a couple servings Jackson’s Honest Sprouted Red Corn Tortilla Chips

6 Nuun electrolyte tablets in water throughout day

Explanation

Whatever time you choose to break your fast (breakfast), it’s arguably the most important part of the day, nutritionally speaking. I started the morning with 30 grams of protein and a healthy fat, as I often do, whether on trail or off. This breakfast is satiating, so I don’t have to think about fueling again as quickly, and it also boosts leptin, a hormone which decreases appetite and leaves me feeling more satiated for the rest of the day.

I find that having a high carb/high sugar breakfast puts me on an insulin roller coaster of sugar spikes and crashes. High carb breakfasts cause me to be hungry an hour later, after the sugar has worn off, and I find myself craving more carbs. There’s nothing wrong with carbs, and of course, they’re necessary for glucose-dependent activities such as hiking, but glucose (carbs) is a quick-burning fuel. Adding fat and protein to meals slows down digestion and creates slower-burning, longer lasting, more stable energy. Adding fat and protein to pretty much everything I eat balances blood sugar and helps me have stable energy all day.

In an effort to postpone getting into too much of a calorie deficit, I had a protein bar after I reached the river, while walking through the canyon. Food would be easier to digest during easy walking. Our bodies only process about 200-300 calories per hour, so I try to eat throughout the day, so I can keep moving, as opposed to eating a lot at once.

Right before beginning the climb to the North Rim, I wanted to take in a decent amount of carbs to fuel me, so I had a banana and chips. I also knew I’d be in the sun and beginning to sweat a lot, which is why I chose a salty snack. The potassium from the banana was also helpful for mineral balance while sweating.

About 2 miles from the North Rim, it was getting hot and I was hitting a wall, so I had a couple of date bites, which are high carb, but with a little fat and protein.

At the rim, I took a short break for some chips and almond butter to replenish some salt, and because it’s my favorite trail snack. I also wanted the carbs and fat to fuel me on the way down.

Back at the bottom, walking along the river, I was beginning to get tired, so I had another bar and a date bite to keep me moving.

My last snack was before crossing the river, heading back up to South Rim. I chose caffeine chocolate to give me an extra boost on the 5,000′ climb, chips for the salt and carbs, and almond butter for the fat to fuel the last 7 miles. I probably should’ve snacked again on some carbs a couple miles before the end because I was definitely hitting a wall, but I pushed on instead.

I made sure to drink a lot of water throughout the day, especially at sources, where I would ‘camel up’. I added Nuun tabs to replenish electrolytes lost through sweat.

Whatever your adventure, whether long or short, hopefully this provided some insight into how I think about maintaining energy for a long day outdoors.

For a deep dive into performance nutrition and meal planning for backpackers, check out our online course on the topic.

April 18, 2018May 28, 2018

Rim to Rim to Rim in a Day: Gear, Food & Other Details

April 3, 2018

How to Use Herbs to Enhance Athletic Performance

The days are growing longer and if you haven’t already started getting back outside and getting after it again, it’s time.

It’s easy to understand how what you eat and drink can impact your body’s performance, but did you know that you can optimize your active lifestyle with certain herbs as well?

Herbs can aid in reducing inflammation, improving stamina, and increasing speed of recovery, among other benefits. Include the following herbs in your daily routine to help your body perform better, whether your preferred style of movement is running, biking, backpacking, yoga, or a stroll in the park.

Adaptogens are a class of herbs which promote homeostasis and increase a person’s resistance to stress. Some key adaptogens to consider for an active lifestyle include Rhodiola, Eleuthero, and Ashwagandha.

Rhodiola (Rhodiola Rosea)

In regards to athletic performance, Rhodiola has been shown to reduce both lactate levels and parameters of skeletal muscle damage after an exhaustive exercise session.

Eleuthero (Eleutherococcus senticosus)

Eleuthero, also called Siberian Ginseng, has long been used by athletes to improve endurance. This study showed that 8 weeks of supplementation (800 mg daily) “enhances endurance capacity, elevates cardiovascular functions and alters the metabolism for sparing glycogen”.

Ashwagandha (Ashwagandha Somnifera)

Ashwagandha is another herb that has been shown to improve aerobic capacity. Eight weeks of supplementation (500 mg twice daily) significantly improved VO2 max and time to exhaustion.

Turmeric (Curcuma Longa)

Turmeric is well-known for its anti-inflammatory effects. S tudies indicate that the anti-inflammatory properties of curcumin, the active component in turmeric, may offset some of the performance deficits associated with eccentric exercise-induced muscle damage.

Cordyceps (Cordyceps sinensis) & Reishi (Ganoderma lucidum)

This 2014 study indicated that athletes supplementing with Cordyceps and Reishi mushrooms showed an increased capacity to quench free radicals, thereby protecting them from oxidative stress and over-training symptoms.

Maca (Lepidium meyenii)

In addition to its hormone-balancing effects, research suggests that Maca root, taken daily for as little as 14 days, has the ability to improve endurance in athletes.

In addition to considering these herbs to facilitate an active lifestyle, support a healthy, balanced body by including a mix of strength training, aerobic training, and stretching into your physical routine.

With a little planning, supplementing with high-quality herbs can enhance and optimize your active, healthy lifestyle!

January 29, 2018

The Danger of Fueling with Faux Foods

This post originally appeared on The Trek, which you can find here.

Hikers burn thousands of calories a day, so the quality of the food doesn’t matter, right?

Unfortunately, it’s not that simple.

When it comes to food on a long trail, the focus is usually on calories and palatability. Little attention is paid to the long-term impact of our food choices on our health and the environment. I’ll outline 10 reasons to make real food your primary fuel for endurance endeavors, as well as simple steps for how to make the transition.

What are Faux Foods?

Before we can avoid them, we must know how to identify them.

Faux foods are:

Foods where real ingredients have been stripped out and replaced with substitutions.
Foods that are created in a lab rather than grown in soil.
Foods that have an ingredient label containing substances you can’t pronounce.
Foods that are produced in a way that’s destructive to the environment.

‘Faux foods’ may not be the most accurate descriptor, as the foods are not necessarily fake, but it’s a good catchall for these foods, and it’s catchier than ‘non-food junk’, so that’s what I’ve settled on.

What This Means for Hikers

It’s hard to imagine a diet worse in quality and nutritional benefits than the Standard American Diet (SAD), which is an obvious culprit in the U.S. obesity epidemic (affecting 1 in 3 adults) and a strong contributor to the current chronic disease crisis (affecting 1 in 2 adults).

But there is one diet that is arguably even worse, and that’s the standard Thru-Hiker diet. This diet consists primarily of heavily processed, packaged foods, which are loaded with preservatives, artificial ingredients, colorings, trans fats, and excess sugar. Of course, this way of eating developed because hikers need high calorie food, which is light, packable, and tasty, but many are unaware of the dangers of faux foods and the alternatives which exist.

While many hikers can get by on Snickers and Doritos for a few months with seemingly few consequences, junk food has real implications on your energy, your performance, and even the outcome of your hike.

10 Reasons to Reconsider Your Resupply

1) You Are What You Eat

You’ve no doubt heard this before, but just let that sink in. What you eat literally becomes the components of your body. Do you want to be made up of artificial ingredients that were synthesized in a lab or would you prefer your cells to be made up of real, living things which grew from soil, sunlight, water, and air?

2) Inflammation

The full body inflammation caused by excess intake of faux foods makes us more susceptible to injury and illness. In 2017, injury and illness accounted for 17% of AT hikers quitting their thru-hike attempt. The main drivers of inflammation in a typical hiker diet arerefined sugar and trans fats.

3) Gut Health

Intricately tied to inflammation is the health of the gut lining. Sugar and refined ingredients, as well as several food additives and preservatives, have been shown to disrupt the digestive system – especially when exposure is chronic. This also impairs absorption of the limited nutrients that are being taken in.

4) Slower Recovery

If your body is lacking in essential micronutrients, it takes longer to get back to full speed. Thru-hikers beat their bodies up daily, so fast recovery is key to feeling great day after day.

5) Increased Incidence of Cardiovascular Disease, Autoimmune Conditions, and Allergies

Faux foods are more likely to result in these long-term health conditions that will affect you long after you’re off the trail. Processed foods are also more likely to cause allergies.

6) Slower Wound Healing

Chronic inflammation suppresses your immune system, thereby causing slower wound healing. It’s not uncommon to endure small wounds on trail, and quick healing reduces the chances of developing a serious infection that could end a hike.

7) Blood Sugar Balance and Bonking

Completing a long hike often requires long days. The key to having sustained energy and hiking big miles is maintaining balanced blood sugar by steering clear of highly-refined, processed foods.

8) Mental Clarity & Motivation

It’s often said that thru-hiking success is 90% mental. Whether you agree with that or not, there’s no doubt that the mental game is a huge part of successfully completing your adventure. Steady blood sugar helps you make better decisions and stay motivated over the long haul.

9) Post-hike Depletion

Most hikers are ambitious people with big plans. Rather than ending your hike exhausted and burnt out, it’s possible to recover faster and be ready for your next adventure without having to spend months on the couch in front of the TV. Faux foods lack the nutrients and antioxidants that will help you bounce back faster.

10) Overeating and Carrying Extra Food

Faux foods often have plenty of calories, but are deficient in nutrients, leaving the body unsatisfied. This leads to endless hunger and results in carrying more food than you may actually need.

BONUS:

The environmental impact of our choices is something we all need to be aware of. Industrial, highly-processed, GMO-filled foods increase the profits of mega-corporations at the expense of the environment we love so much.

5 Ways to Avoid the Pitfalls of Faux Foods

When it comes to eating for endurance, and overall personal and planetary health, I tend to follow a credo more than a specific diet. I don’t like the word ‘diet’ because it conjures up ideas of strict rules and restriction, which is not what I’m suggesting. A credo is more of a set of principles that guide your actions and beliefs.

Think of your food choices as a continuum with a 100% Faux Food diet on one end and a 100% seasonal, organic, unprocessed, local (SOUL) diet on the other end. This framework helps me work towards making better choices when I can, but not getting so caught up in rules and ‘shoulds’ that I give up entirely.

Here are a few of the basic principles and how you can apply them to your next outdoor adventure.

1) Eat more whole, unprocessed foods on trail

Nuts, seeds, dried fruit, and dehydrated veggies are all great choices. There are lots of ideas online and you can also check out my free Eat for Endurance ebook for more ideas.

2) Read labels

This will help avoid excessive added sugar, trans fat, and additives like artificial sweeteners, high fructose corn syrup, sodium nitrate, sodium sulfate, food dyes, potassium bromate, and MSG.

3) Send resupply boxes to places with limited options

Don’t be stuck eating gas station food for a week because you didn’t plan ahead. You’ll feel gross and you’ll compromise your energy and performance.

4) Make up for micronutrient deficiencies in town

Choose fresh vegetables and salads instead of (or at least in addition to) pizza, burgers, and beer.

5) Make small changes

It doesn’t have to be an all or nothing approach. Here are some ideas:

Add in a greens powder, such as athletic greens, amazing grass, or organifi each day.This can make up for micronutrient deficiencies on a long hike.

Swap out some candy for dried fruit. If your body is craving quick energy, eating fruit will give you a quick dose of carbs, with enough fiber to maintain blood sugar balance, and without all the added junk. And there are SO MANY options: raisins, cranberries, apricots, blueberries, mango, banana, etc.

Look for chips and other crunchy/salty snacks with as few ingredients as possible. For example, compare the following:

Ingredients in Organic Tortilla Chips: organic corn, organic sunflower oil, salt.
Ingredients in Nacho Cheese Doritos: whole corn, vegetable oil (corn, soybean, and/or sunflower oil), salt, cheddar cheese (milk, cheese cultures, salt, enzymes), maltodextrin, whey, monosodium glutamate, buttermilk solids, romano cheese (part skim cow’s milk, cheese cultures, salt, enzymes), whey protein concentrate, onion powder, partially hydrogenated soybean and cottonseed oil, corn flour, disodium phosphate, lactose, natural and artificial flavor, dextrose, tomato powder, spices, lactic acid, artificial color (including Yellow 6, Yellow 5, Red 40), citric acid, sugar, garlic powder, red and green bell pepper powder, sodium caseinate, disodium inosinate, disodium guanylate, nonfat milk solids, whey protein isolate, corn syrup solids.

Start slow and do what you can.

Even making a few small changes is a good step towards fueling yourself for performance and creating a better environment at the same time.