Think: full-day climbs, 20-mile trail runs, or 5+ hour MTB rides at altitude. These days are calorie burners, and proper fueling can make or break the mission. Eating for big days in the mountains will better enhance your chances of success.
Before the Day (Night Prior + Breakfast)
- Dinner: High in complex carbs (pasta, sweet potatoes, rice), moderate protein, healthy fats. Add salt if you’ll be sweating a lot.
- Breakfast (1.5–2 hrs before start):
Oats + banana + nut butter
Eggs + toast + fruit
Energy smoothie (carbs + protein + greens)
Pre-hydrate: ~500–700mL water with electrolytes 1–2 hrs before activity.
During the Day
- Calorie needs: ~200–400 per hour, depending on body size, effort, and altitude
- Carbs: Aim for 60–90g carbs/hour for efforts >3 hrs
- Examples:
Energy chews, gels, bars
PB&J, rice cakes, trail mix
Drink mixes like Tailwind, Skratch, or homemade electrolyte blend - Protein/Fat (for ultra-long efforts):
Jerky, nut butter, or energy bites every 3–4 hours
Keeps blood sugar stable and prevents bonking
Hydration: ~500–750mL/hour depending on heat and altitude. Sip consistently—don’t chug.
After the Day (Golden Hour Recovery)
- Within 30–60 minutes:
3:1 carb: protein ratio meal or shake
Prioritize sodium and potassium for rehydration
Example: wrap with turkey + avocado, fruit, hydration tab in water - Dinner: Rebuild. Think protein (chicken, tofu, lentils), starches (rice, quinoa), and veggies with color.
Eating for big days
Long days in the mountains (or participating in outdoor athletics) can be very fun and very grueling at the same time. Don’t fall short of your goals due to a lack of preparation with your nutrition. After putting in all the hard physical training leading up to these days, it would be a shame to fail due to your lack of focus on nutrition. Give yourself the best chance of success by using this guide as an outline for your big days of activity.