The Hiking Diet: 3 Nutrition Rules for Peak Performance 

Wait, did you say kids?! Thanks! I have been trying to dial in my nutrition. Helpful! Love all the journal articles 🤓

For our survival trips in the Sierras in the '70's - 80's... it was always a breakfast stop at White's Cafe in Mojave - they opened really early, and we'd start off with chips, salsa, and cokes - LOL!!! Then huevos rancheros, Chicken, egg and cheese enchiladas, or Grits, eggs and bacon, w/ toast.!! You can live almost a week on a breakfast like that. Coming back - maybe 4 or 5 days later - after eating whatever we could find, catch or steal (no food was taken on the trail - i.e.; "Survival"... - except for an emergency survival stash - in case we got stranded up there - and it was really bad form to tear into that - huge loss of face!) - we'd stop anywhere and everywhere along 395, and eat continuously - then eat again when we got home to LA. The Mojave Carl's Jr. was a favorite - always wanted to stop at Tokiwa's EAT - but never did - really regret that.))) Backpacking trips were another story - there, it was bring the kitchen - and keep checking your pack - to make sure 6-packs of beer weren't being stuffed in it. LOL!

I will emphatically 2nd your post hike diet strategy, but a latte is not enough for me. I learned my lesson twice : once after my Grand Canyon Rim2river2rim hike in which I missed dinner and woke up the next morning barely able to walk, then again after a Half Dome day hike , again missing dinner and unable to walk the next day. Then a few years later, on a hiking tour, I finished a 20 mile in the Tetons and headed straight for the nearest barbecue restaurant and pigged out on ribs, chicken, beans, corn and whatever else I could stuff in. I woke up the next morning feeling great - drove to my next destination in Estes Park CO, and the next day summited Longs Peak with no difficulty, then had a steak dinner after coming down. From now on, after a long hike I will make every effort to stuff myself for sufficient recovery. I also bring some protein powder for an immediate post-hike drink. Also, during a day hike, I long ago adopted the strategy of eating and drinking every 15-20 minutes. I carry fruit, nuts, and energy bars in a fanny pack around my waist, so I don't need to stop to rummage through my back-pack for food. I can open the fanny pack while I am walking and eat. Then I drink from my Camelback hose, which is always there. I also carry raw salt that I can lick from my palm. It's also a good idea to supplement your water supply with an electrolyte drink. I used to pour in a bottle of Carboforce until it was discontinued. Now I might use a bottle of Gatorade or coconut water. Of course electrolyte powders are perfect for that too.

I don't climb but I've done 20-25 mile hikes in a day, and I've noticed for me that CARBS the night before (that are easy to digest, don't want tummy trouble) and SUGAR during the hike (again, not tummy upsetting) are the best for me. The best things I've found are pizza, pasta (w/marinara, easier on the stomach), fries, and/or cookies the night before, and sugary bars (like Clif) during the hike. Protein doesn't really help me at all before/during, just after.

I only started hiking last summer and one thing I noticed that I struggled with was not knowing what to eat during a hike. In the first few hikes that I did I tried to not eat at all until I got to the top so I would be doing 10-12 mile hikes with only a super light breakfast in the morning. One time I got so dizzy and light headed half way up I didn't think I was going to make it. A fellow hiker stopped and gave me some candy, it made a world of difference. This is really helpful information for new hikers on what to eat before, during, and after a hike! Thank you!!

Love your channel! You two are incredible and very inspiring. Can you make more videos on diet? Would love to see some meal plans. Are you all still going to travel full time any time soon? ❤

Great video guys, and better nutrition advice than most videos I've seen. I'm plant based too. I was a vegan, for 3 years, but I got very lightheaded and tired becuase I found it hard to eat enough soy/bean to feel ok since I don't like them enough. Protein definitely matters, and the quality of the iron (heme vs nonheme). Now I eat only whole foods, with a good deal of meat, fish, plants, fruit, nuts, seeds and no sugar, and I feel amazing. I lost weight too, over when I was vegan. Plant based intuitive eating is the way to go, and jelly beans...I agree, I make an exception when hiking for those.

Adams latte is the bomb ,I like Elises's snack bowls too and oat meal for breakfast .

The video we’ve all been waiting for!!!!!!! 🙌🏻

Well your diet is certainly working for you. I liked especially how you emphasize veggies in your everyday meals. Eggs are great for protein. I have cut any kind of sweeteners, especially high fructose corn syrup, which is in everything, out of my diet. Maybe you could make some bars with stevia so pop tarts would be out of the picture. But you guys are doing great and we so appreciate your hikes and just your great energy. Thanks so much, from Arizona

Love all of good information Gummy bears n bean cheese burritos from Del taco saved my life

Good stuff. Great rules. You guys are so healthy. Thanks for sharing your insights. I've been doing "intuitive eating" for about 20 years now -- but didn't know what it was called, lol. I listen to my body's cravings -- long as they're healthy. It seems to work. Thanks for recipe tips. Will be trying bananas in my Quaker Oats -- looks like a winner. Tortilla peanut-butter rolls look like an excellent trail snack too. PS. those plant-based meals look great too -- hope you share some of those recipes, the next time you do a food video.

Probably the best video of this channel because this lady doesn't torture us with her singing

I thought about it and the only time I have been thinner was physical labor 10 to 12 hours a day, or running 7 miles a day 7 minute miles, and working out, infantry, going up 5 or more mountains a month and working. Never by diet. Which is where I am now sadly. I am walking 4 to 8 miles a day now 4 times a week. Up tiny dog mountains. INSPIRED BY YOU TWO TO GET OFF MY ASS. 3 knee replacements, back, neck, heel, ankle left hip. And all feel way better since I started. Pumping iron too. 💪 THANKS.

Very informative 👍 Can't wait to see your next adventure

This is such important info :)

That was an epic video! We had a chance to focus on your expertise, we learned a bunch and your personalities shined! You should dedicate a video to water intake since so many people don’t know how important it is and always undervalue it. Before, during and after. Even how you should drink a lot in general. Keep it up!

I just love this video! I wanted to say, I was surprised to find out that those pop tarts in particular have gelatine in them so if Elise is plant based, she might want to know that they have pork in them. ❤ If you guys are aware or don't mind, ignore my comment! I love watching all your videos and subscribed recently. I did a via ferrata for the first time a month ago and I'm already obsessed 😁

Good stuff. You two do a great job. I especially appreciated your discussion of listening to your body's cravings.

I got to 09:51.. disclaimer!!! My heart sank lol thanks for the tips! Can’t wait to try the oatmeal Elise! Can you two do another video on how you implement FIRE into your lives? So excited for your videos!

You guys are so wholesome I’m gonna try that latte

As another follower I love the idea of an Arizona meetup👍 Live/work in Phoenix area but up North around Prescott almost every weekend. Tom

Thanks for sharing your insights and eating habits to maximize performance! I've been whole-food plant-based for the last 3 years and limit the consumption of processed foods. I like how you splurge a bit on snacks when the hikes become tough.

I love watching your videos, and I'm envious of your obvious excellent physiques. I would love your comments on this issue: I'm very confused and conflicted about the "expert" opinions about protein vs carbs/veggies. As you surely know there are staunch advocates for the benefits of the Carnivore Diet (and its variants) that eliminate all/almost all veggies and other non meat. You folks, however, are proof that what your doing works, yet you advocate for going heavily for veggies. I'm confused. Thanks, and thanks for the great videos. John

Super informative .Thank you

Hey guys! So many great points in this one! I throw my raisins into the oatmeal when it's cooking so they plump up, but now the banana will go in as well! I always eat 10 gummy bears right before a tempo run, but stick with more complex carbs during the day. My protein smoothie always comes within 20 minutes after a hard workout whether that's speed days or long run day! Keep pushing!

Some sound advice. Appreciate very much that your "opinions" are based on published research studies. Will try to find and read them. The end of the video had me laughing!

Best food I have found that is easy to pack, natural, and provides instant energy are oranges.

Another video I love and one I was hoping you’d do! I have two autoimmune muscle disorders, I am vegetarian who is always looking for foods to sustain life or trail life with so thank you. I would love your recipes Elise!

Great informative video, I must say you sold me on the protein latte and those jelly beans say no more…Lol, will be adding it to my on menu.. thanks once again, keep those fun trails runs coming…greetings from Bay Area..

Thank you guys for bringing up such a great topic! Can't agree with you more that quick carbs every 60-90 min are essential in feeling your best! If I'm in a group, I'll often stop to snack and people look at me weird because I just ate an hour ago. 😅 Love love love the protein latte! In the summer I'll blend it with some ice and cocoa nibs for a Frappuccino taste. :) We very much have the same diet - and I too crave Chipotle and often times potato chips after a long hike. It makes sense that our bodies crave salt after losing a lot of electrolytes. I'll try your suggestion on carb loading before big days because some days feel like a struggle from the get-go and I feel like I just didn't eat enough the day before.

Thaks guys!

Some great tips of eating at certain times on the hike. Very informative. I always stretch after a long hike before and after the hike.

This was so informative! I am gearing up for a big hike (for me) in July and this helped to calm my nerves ad help me understand what to pack 😊 thank you!

Interesting that you two nearly perfect match to me and my partner (Emily): she is 95% plant-based, whole foods diet, and I need my steaks and other meats. Y'all are just confirming our individual ways of eating.

Being in New England we don’t have to worry about high altitude but still good tips! Snickers and life saver gummies have saved me many times on harder hikes. One thing we did on a backpacking trip was I took no bake cheesecake and added dry milk to it. Put the graham cracker crumbs in a separate baggies and made some on trail cheesecake. It took some time to figure out portions ( I think I separated it into 4 bags for 4 desserts for 2 of us to share) we both loved it and it was worth the small hassle. Just add water on trail and let it sit a bit. Then add some crumbs to the top and enjoy. It will cheer you up! :)

Thanks for the info love your videos

Snacking on mike and ikes regularly really helped me going above 10,000 ft for the first time, barely felt it. Ate even when I didn't want to and I am pretty sure that was the difference between getting altitude sickness.

I'm super similar to Adam some meat tons of vegies and fruit. . . almonds are my "nut." I do supplement my on trail sweet granola bars with Nunns drink tablets containing caffeine and B vites. B is Key to metabolize those sugars. LOVE the sweet potatoes!!!

Fantastic video!!!

Loved this one! When I was little we used to bring bagels and cream cheese on our hikes - yum! I would totally make a pb roll up like that with banana. You know you can stick roll ups in the air fryer? I don’t know how well that would transport though. Love you guys!!!! 🥰😍🤩❤️😘

When will we see the Live Hard Love Hard cookbook???? PLEASE!

Thank you

You need to see if pop tart will sponsor you all. My kids still love pop tarts! I hate them it's right up there with cotton candy.

Know your digestive pattern. I thought it might not be covered (but it was), force yourself to eat and drink. Neglecting food and hydration; especially on hot days, is a sure fire way to have a bad day.

Elise and Adam, Thanks for sharing your nutrition tips. I’m new to hiking having recently moved from flat east coast to Arizona. I hadn’t given much thought to nutrition in preparation to and during hiking, so this video is spot on for me.

Great video. And I 100% agree with the PB burritos on the trail too. I will probably eat 2-3 of those a day out on the PCT(I start in a week btw 😁). I also like putting a few potato chips in there. PB and chip burrito mmmmm. Now I need to go make one. Lol

Daily it’s Steak and veggies Oats . 18 hour fast.

...also; although I'm not plant based; I think it probably is best. Much evidence of pro athletes achieving the next level when they switched to plant based. I'll have to find the you tube video; a guy went around challenging people and organizations (FDNY and Tennessee Titans team were 2 organizations) to go plant based, and the result was phenomenal. Pre-post blood work was done (after just a few weeks) and there was huge differences. The Titan's as a team, significantly reduced injury, increased strength, and improved the team record.

Great infos Elise... It's funny to see you recommand Poptart... For myself I am using Fasting every Monday and Tuesday since 8 years to rebalance my system... Hope you will get over your injury Elise... 🙏🤞

Excellent you guys!! I eat similarly; very heavily plant based, but no dairy, soy, corn, or grain. Wild caught salmon is my meat protein of choice, although I did just score a couple 5lb packages of ground Elk from a local hunter, and that was excellent. Pretty rare that I eat red meat, but if I do, it's local grass fed AND grass finished so that it hasn't spent time in the feed lots over in the valley. The anti-inflammatory eating is really effective, and I've found the Dr. Gundry yes and no food list to be a great resource. The movie, "Forks Over Knives" was very motivating. I too am in the intuitive eating club....cheers!!

Hmmm, ever thought of adding mini dark-chocolate chips to those PB burritos? My go-tos on the trail are Snickers and Dark-Chocolate coated Kind bars. P.S. - Cashews aren't nuts.

The protein latte looked good, Adam. Elise, the cauliflower alfredo looked good--send me the recipe! Love you guys!

I love you guys so much and always watch your almost all wild adventure. This to you Adam.. specially when choosing a snack spot. Sometime it give me Nooo… coz we love u and the way u seating on the edge of clips. It really scary. I remember one guy who do a parkour from Hong Kong, who felt his task and fell-off from high building. So recommend please choose good safe place for snack with beautiful panoramic views. Do mention down below on screen… do not try this. To Elise I love her those bubbly smile and her way of presenting on screen” lots of love you guys and keep rocking into wild with another new adventure… Lots of love from Nepal 🇳🇵 The country of Mountains and Mount Everest 🏔

I usually get fresh ground peanut butter or almonds butter from whole foods. Get small quantity at a time that you can finish in a week or two. Not sure if you guys do dairy yogurt and/or cheese.

Dang! You just taught me Frosted Pop-tarts aren't vegetarian. :-( Guess it's unfrosted pop-tarts for me from now on.

Good stuff, thanks for doing this video. One of the things I always point out in backpacking food is the it's hard to dehydrate fat and many of the light weight meals are missing this. So I always make a point of adding lots of fat back in on the trail. Nuts are great but cooking in butter helps and little packets of olive oil are helpful. Even though burning a lot of energy allows breaking most of the rules, I still keep the sugar down even on the trail. However, in general, I think your advice is pretty much spot on. Now I know why I always want a big steak when I get off the trail. FYI, if you are doing Granite Peak this summer look up the Grizzly Bar, it is an awesome after hike stop.

Great info - attempting half the JMT starting mid July so thanks for the tips!

Nice video! Firstly, I really like the painting in the background. Secondly, I'm going to try Range Bars on my next two climbs (Diamond Peak, OR, and Mt Adams). Each bar is 700 kcal in a 5.7 oz bar, and really good ingredient list. I ate one at home as a trial run and had no issues with it. See what you think!

Long time viewer, but first time commenter here, so just wanted to say I love you two and the energy you bring to life - you remind me so much of my girlfriend and I! We love to get out to Colorado when we can to climb 14ers, but we live a 9 hours from any good hiking/class 3 scrambling and can only make it out a time or two a year, so watching your videos and energy always brings a smile to my day and scratches that adventure itch just a little! One question mostly for Adam, can you expand on how you get ENOUGH calories with that diet on normal days? I'm 6'7 and an athletic 220 lbs, so probably like Adam, my "sit there and do nothing" calories for a day are over 2,500, and needing 3,500 on a daily basis with a good workout is fairly common. I'm a lifetime runner/hiker, but a notoriously poor eater, and if I total up the food you guys showed, like me if I'm trying to eat healthy, I end up with more like 1.5-2k calories, which then makes it inevitable that I end up with a take out meal (including a soft drink) to get in the other 1.5k calories I need! Are you just eating massive servings of all those meals, cashew/protein latte snacks 4 times a day? I'm definitely looking to improve my diet, but I haven’t figured out the secret to doing so in a healthy manner that is also not extremely time consuming!

This was a really timely video guys, thank you! I’m hiking Rim to Rim GC again after 3 years ago, this time South Kaibab to North Rim. The tortilla with peanut butter is a really cool idea, and very packable!! Last time we did eat often during the hike, which I think saved us at least energy wise, but as you know, the last part ‘up’ is a bi$&@! 😀 Will have to watch your GC Hike video again can’t remember if it was north south or vice versa. Thanks so much for the really great tips! I think it’s time for a fan meet-up hike, preferably in AZ, you might have several hundred people following you though, ha!

Thanks for tips! I think my next walkabout in Yosemite will include a new item inspired by you both: JELLY BEAN PIZZA! A pop tart crust sprinkled with jelly beans. Seriously, you guys gave some good food for thought!😋

Pop tarts are the greatest things ever

Great info, you guys are very inspiring!

Great information, I can not even eat Pop-Tarts to sweet for me but I take nuts and water mornings are oat meal and fresh berries or banana with cinnamon or raisins

Great video guys!!

Really great advice, thanks for the tips! I just got off vacation and ate pizza and wine for 3 days straight. Definitely not good and I feel horrible afterwards now! Back to good soon.

I’m 2 mile hiker but love the info😘❤️👍

Awesome. Thanks.

Just love you guys

You guys are awesome!! Thank you so much for this informative video. 😊 what’s your fav pop tart flavor?

Friend and I would bring beer on our hikes. But then the bouncing around in the backpack would make it go flat. Then we switched to bringing White Claw. It tends to not go flat like beer does. When I hike by myself, the only thing I bring is water. I also don't eat anything before starting the hike. I prefer doing my hikes in a fasted state and let my body rely on ketones for energy. If you do keto and intermittent fasting right, you can get your body into a fat adapted mode to where you can eat some carbs for a quick boost and be able to switch back to burning fat/ketones fairly quickly.

Could you guys do the grand teton picnic? I feel like it's something you'd have fun with.

Great information. Do you take supplements? And if so, what kind, brand and why. Need some discerning information that is reliable.

i do the banana oats as well but i also drop in some shredded coconut. try it you will love it

Excellent advice on diet I use a similar mentality when out on a challenging adventure, you have to feed your depleted body during intense exertion. I also come from a running background. If I might ask, what type of vests are you guys wearing? They appear to be just the right size for hydration/food. Tom

Do you use or recommend and supplements/vitamins you take on the trail to keep up vitamin and mineral intake?

I’ve been wanting to go plant based for a long time but never got right into it. Even as an experiment, just to see how I feel after a month or so of super clean eating.

Really interested in that intuitive eating! I will definitely read more information about that. I'm curious, how do you combine the intuitive eating with your normal training (say a 1-2 hour training session, strength or cardio)?

I’m so glad you included pop tarts and jelly beans guys. It wouldn’t be LHxLH without those very important food groups. Great info guys thanks for sharing. Heading out to get some fry’s!😋🤗❤️

The protein latte looks good but I will replace the instant coffee with a real shot of espresso!

What would you suggest for dinner on a thru-hike…protein for recovery?🙂🙏

Oatmeal kings. 80s Yosemite climbers.

Me I cut back on a lot of junk food like sodas ect.👍

I’m totally doing the whey protein latte for now on. I’d definitely look into NAD+ and citrulline. I swear by them for energy (nad+) and endurance (citrulline).

Really enjoyed this, a lot of great ideas and processes and common sense! One question, do you all ever use any sports drinks (ie Gatorade, etc) on longer hikes? Personally I have found these types of drinks (in addition to the foods you eat) very energizing to me, both hiking and cycling. And Adam, salted cashews and Pop Tarts are two of my favorites 😊.

What do you think of powder bars for trail banging😁

Do you drink beer, wines, or liquor is the real question!

😜😜😜😜😜😜👍👍

Your right, sugar is the cause of many illnesses. I’m on the keto diet recommended by Dr. Berg on RU-vid. Check out his channel, very informative!

Pizza vs Chicken? USFL.

When a person goes backpacking no time for dieting out there.

Isn't sugar plant based? Sugar plant? The fastest I ever lost weight was eating only Starbucks double shots and foot long subways. Working 80 hours weeks. Flatbed trucking. Check that Infantryman, but that was extreme 24 7 activity. Lastly I lose 4 to 6 pounds every 13000 foot mountain I go up. So three a week......

Do you all consider yourselves minimalists? Tidy place. Seems you all have prioritized traveling over possessions - tough task if something you had to overcome!

I live a diet of high excersise, as I'm a cyclist that am unable to drive, It is so funny to be able to down a cream bun without worrying about how much weight I'm going to gain. Here in Australia, our sweet potatoes are orange. I grew up doing this stuff ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-erCLughCoKQ.html

Thanks for very useful information, I’m watching your channel in Russia.

Love this video (as usual!), so great to see some example meals. I’m curious to ask Elise why do you not normally go for whey protein powder?

Great information! I’m a big fan of tortillas and peanut butter (I sometimes add honey but can be a little messy) Honestly I take some sort of snack whenever I hike do to blood sugar issues. I don’t always eat them but like that they’re there if needed. Thanks for another informative video. Love you two.

Old man here (late 60s) I've found that after about the age of 55 eating every day at home is optional, but exercising everyday is mandatory. (lol) Actually, it is a benefit of old age that you don't have to eat as much as when you were younger. Diet is a highly personal thing depending on your age, sex, genetics (metabolism) and other factors, but here is what I used to take on my hikes to the high peaks in the Sierra. When I got to high altitude I liked the little packets of GU for energy if I didn't feel like eating anything. I also like Cliff bars, especially the Oatmeal Raisin for a morning snack or breakfast. Sometimes when I felt tired I would take part of a 5-hour energy drink to wake me back up. I'm not really a coffee drinker, preferring tea instead. For a treat I like little PayDay candy bars in the summer and Hershey's Nuggets in the winter. My staples while hiking are Jerky, Chex Mix with added unsalted mixed nuts (from COSTCO), Cheese Stix, Trail Mix (Indulgent), Dried Fruit (especially apricots), Soy Nuts and dried Dates or Figs (or Fig Newtons). I especially like the dried fruit because it gives me a natural sugar boost and keeps me "regular" on multi-day trips. I seem to crave protein while hiking and I love tuna in the foil packs with Triskets for lunch. I quit making breakfast on the trail years ago, preferring to get an early start with a cliff bar and maybe a single hard boiled egg (on 2-3 day trips). My evening meals were used to rehydrate with hot apple cider (from packets), hot coco, soups and ramen noodles. Underwood deviled ham or chicken with Triskets also make a great meal. I have to repackage and cut any rehydrated meals in half. It's just too much food for an old man. I knew I was in "trouble" when at the age of 47 I did a 3 day, 70 mile hike and didn't lose a pound! Again, whatever you enjoy eating and whatever works for YOU is the thing to do. Just sharing what works best for me. :-) Berg Heil!

I wonder if you ordered pizza on a trail adventure whether the pizza delivery person could make it to your trail location? Lol. Hope you guys are doing well! Dave