3 tips for eating on a high altitude tour

Not only the right equipment supports us on a high altitude tour, but also the right food and drinks. How to make sure that your energy storage is always fully charged during the tour, you will learn here.

What to expect

1. Start full of energy: Breakfast

The alarm clock usually rings very early on a high altitude tour. Even though you might not be that hungry in the morning, you should definitely have breakfast!

The best way to do this is to eat a light meal with a high proportion of carbohydrates& Dietary fiber.

Suggestions for your breakfast before the high tour

  • Oat muesli + fruits
  • Whole grain bread + cheese/ham or various spreads (honey, cream cheese)
  • Vegan option: wholemeal bread + hummus, vegan spreads, vegetables or jam
  • Soft-boiled eggs as an additional source of protein
  • Wholemeal pancakes with fresh fruit

The best drink in the morning is unsweetened tea and black coffee without milk and sugar. Keep in mind that both drinks are rather diuretic.

2. The best snacks during the high altitude tour

During the tour your body is exposed to strong stress. Small carbohydrate-rich snacks will help you replenish your energy store.

The best snacks to pack are those that contain simple sugars (e.g., candy bars).B fructose and glucose), as is the case with fruit or glucose. Even the beloved chocolate bar provides quick energy during this phase and can therefore be packed away.

8 great snacks for high altitude touring

  • Dates
  • Bananas
  • Apples
  • Dried fruits
  • Trail mix
  • Muesli bar
  • Chocolate bar
  • Gummy bears& Dextrose (for a super quick energy boost)

Especially important: enough liquid!

  • Water& – or isotonic drinks: depending on the length of the tour 1-2 liters
  • Evtl. Tea in colder conditions

3. After the tour: recharge your energy stores

After a long and exhausting tour, the first thing to do is to recharge your batteries, because during the tour all energy has been drawn from your glycogen stores.

The mineral balance should also be replenished so that the body can optimally carry out its regeneration process. For mineral intake, isotonic drinks are excellent (the extra magnesium helps with muscle soreness) as well as non-carbonated mineral water.

In order to fill the glycogen storage, one may access after a high-altitude tour with pleasure properly. The best meals are those whose nutrient profile consists of

  • 50 -60 % carbohydrates
  • 25-30% fat
  • 10 – 15% protein

exists. So also the hearty fried potatoes with bacon and egg are very popular here!

Ready for your next high altitude tour?

We hope we could help you to choose the perfect food for your next high altitude tour. If you're still unsure where to go, feel free to browse through the guided high altitude tours from ASI Reisen. On the rope of trained guides you are safe on the way and get the best tips& First hand tricks.

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