Packing Snacks and Lunches for your Alpine Trips
by Louie Allen
On our alpine trips, we will provide breakfast and dinner, and ask you to bring your own snacks, lunches, and drinks. We do this so that you can bring something for lunch that you know you like to eat. When we are climbing in the mountains, food is fuel! Packing a good lunch that is nutritious, but also palatable at elevation and easy to eat on the move, is key to a successful climb.
When we exert energy for long stretches of the day, we need to be able to convert food to usable energy quickly. That’s why gummy bears, shot blocks, mini candy bars, and sports drinks are so popular with hikers climbers. These foods deliver sugar and simple carbohydrates that are easy for our bodies to make use of. A couple of shot blocks, a small handful of gummies, pieces of dried fruit, or a candy bar or two every hour or so between moving periods will deliver a couple hundred calories and the sugar we need to keep moving between meals.
Our square meals (breakfast, lunch and dinner) are different – we want to provide a little more of a well-rounded and substantial dose of calories and protein every 4 hours or sooner if we can. This helps us feel satiated and fed, and delivers long-burning energy for our muscles to work in low gear and to repair themselves after a long morning climbing. Hard cheeses like cheddar or gruyere, cured meats like peppered salami, pre-cooked bacon, and sourdough English muffins make great pre-prepared sandwiches that can be wrapped in tinfoil and carried for days as easy, packable lunches. I’ve even seen hikers carry pre-packed rice balls with fish jerky to supplement, and one friend simply buys a box of Smuckers Uncrustable PB-J’s to snack on along his way.
We can also supplement with fruits and nuts for added fats, fiber, and other nutrients. Fats are a great energy source in addition to carbohydrates and proteins. Peanuts, cashews, sunflower seeds, raisins, dried and sliced mango, and the other classic components of trail mixes are great additions to a lunch or snack break. Some people carry squeezable nut butter packets – these come in great flavors like hazelnut chocolate or salty almond butter.
I typically carry:
- Two packs of shot blocks and two to four snickers bars with me per day.
- One small bag of trail mix to snack on throughout my trip.
- One pre-packed hard cheese and meat English muffin for lunch so I can pull it out easily on a summit or top of a pass and refuel quickly.
To summarize:
- A few hundred calories worth of sweet, simple snacks like bars, gummies, or sport chews are perfect for between meals during hourly breaks.
- Simple, packable, carb and protein heavy lunches are a must. Cheese, meat, and breads or tortillas are your friends here. PB&J ticks a lot of the boxes, but may not be as hardy for travel as other options.
- Fish and beef jerky can add protein fast.
- Dried fruits and nuts are a great way to round out a balanced snack and lunch menu.
- Your guide will provide a balanced and nutritious breakfast and dinner to account for your other dietary needs. If you have restrictions or requests, please add those notes to your pre-trip paperwork.
- Remember – your snacks and lunches should be something you know you can get down when you’re feeling the elevation a bit. Simpler is better.