Principles of Feeding a Hiker

My first introduction to the nutrition of endurance athletes was in 1972 when I worked for the press at the Olympic Games in Munich, Germany. One day I found myself in a cafeteria where athletes were fed. A rather skinny guy with a big mustache walked by carrying a plate of spaghetti big enough to feed three or four people. His name was Frank Shorter and he went on to win a gold medal in the marathon.

It is obvious that endurance activities require more calories than people typically consume. Thru hiking requires the consumption of large quantities of food to sustain energy levels. Travel on trails involves elevation changes, weather extremes and carrying heavy backpacks all of which increase the need for calories.

Planning food for extended days out on the trail is further complicated by the need to keep weight and bulk to a minimum. Additionally, perishability is a primary concern. Unless you are hiking in the winter, certain foods can present a food poisoning hazard.

The composition of food is broken into two broad categories; micronutrients (think vitamins and minerals) as well as macronutrients. Most “hiker food” is deficient in vitamins but that problem is easily solved by carrying vitamin supplements. Especially in hot weather it may be necessary to consider electrolyte supplements to replace salts lost in sweat.

Macronutrients are divided into five groups: water, fiber, proteins, fats, and carbohydrates, but here I am mostly concerned with the latter three. They are responsible for providing energy.

Fats are a hiker’s friend (so long as they are unsaturated). They are the most calorie dense food we can carry, but too much can wreak havoc with our digestive tract and that is never a fun thing on the trail.

Carbohydrates are what I think of as “fun” food. Cookies, cakes, bread, and candy fall into this category. These are sources of energy for the body and if the body can’t use them when they are consumed it will turn them into fat. That is not a problem for thru hikers. Starches are a slow release carb. Sugars are available for use quickly.

Protein can be used for energy, but it is also considered to be building and repair material for the body. In my case as an older hiker, I will require more protein than my younger cohorts since with aging the body becomes less efficient in digesting protein. Hikers require more protein than usual to maintain heavily used muscle groups and repair inevitable injuries ranging from blisters to sprains. I consulted with a Registered Dietician on the amount I need. At a minimum, for my body weight I need 100 grams of protein/day and it should be consumed in portions throughout the day. I’ve heard some people say that the need for protein is overblown. It is not. It is important to meet that target estimate. Ramen noodles and Pop Tarts alone won’t cut it for a hike of over 7,000 miles.

Over the course of my 2019 thru hike of the Appalachian Trail I lost 20 pounds. For my calendar year triple crown hike I am adamant about improving my nutrition. Continued weight loss over the course of a year is not sustainable if I am to succeed. I will be taking less time in towns than during my first hike so it is imperative that I plan what I carry and that I don’t have to rely solely on harried resupply stops at the occasional Dollar General store.

Finally, an important lesson I learned in 2019 is that palatability is important. Part of that means variety. Try as I might I could not force myself to eat a pot of cold soaked rice or a double serving of instant mashed potatoes. Hiker hunger is a real phenomenon, but it does not mean I can wolf down vast amounts of bland, unappealing food.

I don’t plan on winning any gold medals on my journey. But I can take a lesson from Frank Shorter and endurance athletes like him. We are what we eat. If I want to complete this trek I need to eat like I mean it.