Types of Trekking Snacks Ideal for Nepal’s High Altitude
- General Energy Bars: The fuel
The general energy bars are known as the critical portable fuel during the high-altitude treks in Nepal. It is best to counter the high-altitude challenges like appetite loss and increased metabolic rates.
The energy bars are carbohydrate-focused. At the high altitudes, your body relies heavily on the carbohydrates for fuel. And these bars are highly useful, as they digest even in the lower oxygen level and provide instant energy.
The energy bars come into the limelight as the traditional meals like daal bhat are too heavy to digest in the specific high exertion phase of the trek. In this situation, the energy bars become the best solution to the problems. It provides instant energy, best for the steep ascents and long walking days.
- Protein Bars: The Repair Kit
A protein bar is one of the best trekking snacks for the high-altitude treks in Nepal. It acts as a repair kit to the body. During extreme exertion and reduced appetite, it prevents the body from burning its own tissue for energy.
In the high altitudes, the energy expenditure increases and the aptitude decreases. In this time, the protein bars become the best option to hit recovery targets without requiring the effort of a full meal. It is best to consume after long days or as evening snacks.
Types of protein bars for high altitudes
- Whey protein bar: Helps in muscle recovery
- Casein protein bars: Provides lasting energy support
- High-calorie protein bar: Best for strength and stamina
- Meal replacement protein bar: Best for the early morning sunrise hikes
- Plant-based vegan nut and seed bars: easy to digest at higher altitudes.
The trail mix and nuts are the typical example of the high-altitude trekking snacks in Nepal. It provides a dense source of healthy fats, protein, and sustained energy to fuel long days on the trail. When talking about the short form, it is a mix of healthy fats and minerals.
These snacks are cold-friendly, and also there are no melting issues during carrying. This becomes the best snack to carry for high-altitude trekking in Nepal. As it is easy to carry, lightweight, and can be customized according to personal preferences, and also nutritious.
- Chocolates & Energy Chews
The chocolates and energy chews are essential trekking snacks in Nepal. It is best for managing appetite loss at high altitudes.
Chocolates like dark chocolate provide double the energy of protein or carbs per gram, help increase nitric oxide production (improve oxygen delivery to brain and muscles), and contain magnesium, potassium, and calcium.
On the other hand, energy chews are in gummy format and allow for flexible metered dosing. Some examples are Honey Stinger Organic Energy Chews, Clif BLOKS, Skratch Labs Sport Energy Chews, and Chocolit Orange Chews. If consumed with water, it can be very beneficial.
- Electrolyte Snacks/Tablets
Electrolyte snacks or tablets are the best snacks for the Annapurna Circuit trek. It helps in preventing headaches and fatigue. Especially above 3000 meters, the electrolyte resupply becomes critical. In those altitudes, dry air and increased respiration cause rapid fluid and mineral loss. So, for survival, it is necessary.
The food-based electrolyte snacks include pretzels, salted nuts, crackers, beef or yak jerky, dried apricots and bananas, and Clif Bloks or Honey Stinger, which are the best options.
Some examples of electrolyte tablets and powders are Nuun Sport tablets, Hydralyte, Liquid I.V., LMNT, and so on. If you see the local items, the Jeevan Jal, Electrobion, and Nava Jeevan are also the best options.
When Is the Right Time to Eat Snacks While Trekking?
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Timing period
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Strategic focus
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Suggested food and snacks
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Before the Starting of the day
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Complex Carbs & Slow Burn: Fuel up 1–3 hours before starting to build an energy reserve.
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Oatmeal with nuts, granola with fruit, peanut butter on whole-wheat bread, or eggs with chapati.
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During the ascent (every 60-90 minutes)
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Regular Grazing: Constant small portions (200–300 calories) of quick energy to maintain blood sugar.
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Trail mix, dried fruits (dates, apricots), energy bars, roasted nuts/seeds, or energy gels.
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At lunch stops
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Balanced Sustenance: Mid-day recharge with complex carbs and proteins for endurance.
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Dal bhat (lentils and rice), whole-wheat sandwiches with lean meats, vegetable soup, or tuna wraps.
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Post Trek recovery
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Muscle Repair: Eat within 30–60 minutes after stopping to replenish glycogen and repair tissue.
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4:1 carb-to-protein ratio: Protein bars, chocolate milk, Greek yogurt with berries, or pasta with chicken/beans.
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Before sleeping at altitude
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Stable Digestion & Heat: Comforting, warm foods to support metabolism overnight without disrupting sleep.
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Sherpa stew, hot ginger tea, soup, or a starchy meal like potatoes/rice to stay warm and fueled.
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Who Should Eat What?
The beginner trekkers are prone to altitude sickness as they are new to the high altitudes. They should focus on the high-calorie and easily digestible snacks. As trekkers are going for the first time trekking, they should avoid high-protein overload.
For example, they should consume
- Quick carbohydrates (dried fruits, energy chews, gels, hard candies, and dark chocolates) for immediate fuel,
- Sustained energy (custom trail mix, nut butter sachets, and energy bars) for long-distance stamina, and
- Salty snacks and roasted legumes for muscle support and salt replacement.
And they should avoid any heavy, oily, and fatty foods; excessive simple sugars; high-salt snacks; high-fiber foods; raw and unwashed foods; and perishable items like meat, choice, and dairy products. While having the salty snacks, make sure that you are hydrated too.
- Experienced/Long-Distance Trekkers (seasoned trekkers)
As the experienced trekkers have already trekked in the trails of Nepal, they know better about their dietary requirements for their bodies. However, even experienced trekkers need to know the few things that can improve their trekking experiences and performances.
For the seasoned trekkers, the instant energy snacks (like gels, chews, altitude sweets, and dried fruits), especially during the ascents, are best. The sustained-power snacks like nut butters, custom trail mix, and energy bars also help for the several functions of the body.
For muscle recovery in the evening or post-trek, they can consume beef or elk jerky and dry salami, salty snacks like pretzels, salted nuts, or roasted chickpeas, cheese, and so on. In short, the best is a combo of protein and complex carbs.
At high altitudes, vegetarians and vegans should focus on calorie-dense, lightweight, non-perishable snacks. These snacks provide a balance of complex carbohydrates for sustained energy and protein for muscle energy.
They should eat snacks like nuts and seeds, dried fruits, soy products, whole grains, walnuts, chia seeds, flax seeds, and plant-based jerky (mushroom and seitan jerky). Durable fresh veggies, and many more.
- High-Altitude Sensitive Trekkers
High-altitude-sensitive trekkers should focus on easily digestible, high-carbohydrate, calorie-dense snacks. It helps in maintaining energy, supports acclimatization, and minimizes the risk of altitude sickness.
The recommended snacks for the high-altitude-sensitive trekkers are dried fruits and nuts, energy and protein bars, dark chocolate, roasted soybeans (Bhatmas), hard candies, gummies, hard cheeses, whole-grain crackers, and powdered drinks.
Try to avoid the heavy, greasy, or high-fat meals at high altitudes. Also, limit the consumption of caffeine and alcohol.
Snacks to Avoid at High Altitude
Above 3000 meters, the meat is transported by porters or mules without refrigeration for days. So, it risks gut health, and you may suffer from food poisoning. And it is recommended for beginner trekkers. If the meat is from the animals found around the teahouse, then you can consume it, but it is an exception and rare.
- Heavy, oily, and fried snacks
The snacks, like heavy pastries or deep-fried snacks, are difficult to digest for the body at higher altitudes. Some trekkers may digest it even at the higher altitudes, and it is just a rare case.
- Highly processed sugary snacks
It is very evident that highly processed sugary snacks provide quick energy, which is tempting. It causes energy spikes, which may seem good for the moment, but it leads to weakening energy crashes too.
While salty snacks help in salt replacement, they can also do harm. Too many salty snacks cause dehydration which can be risky at the higher altitudes.
The fresh cheese and uncooked milk may cause stomach distress and infections. So, try to avoid this.
Can You Buy Trekking Snacks in Nepal or Bring Them?
You can do both, buying trekking snacks in Nepal or bringing them from home.
- Availability in Kathmandu & Pokhara
In both Kathmandu and Pokhara, you can find a wide range of trekking snacks. There are several supermarkets and department stores, like Bhat Bhateni Supermarket and Big Mart in Kathmandu and Khetbari Supermarket in Pokhara, that sell trekking snacks of both national and international brands.
If you want some snack-focused stores, there are Best Shopping Centre (Kathmandu), Makkuse (Pokhara), and Protein House Nepal (Kathmandu). The local markets in Asan Bazaar in Kathmandu also offer bulk nuts, seeds, and roasted soybeans (Bhatmas) at the lowest prices.
- Availability along the trekking routes
If you missed the snack shopping in the cities, you can also buy some in shops along the trekking trails. But, you should have to compromise with the prices, as the prices tend to go up as you trek to the higher altitudes.
However, as you go to the higher altitude, just forget about the price and consider yourself lucky if you even find the snacks.
So, if you missed the home and cities shopping, it is best you buy it at the lower altitudes where there are shops selling the snacks.
While the other snacks can be bought in the cities and trails, there are some specific things that are very rare there too. For example, beef or turkey jerky, gluten-free, vegan, or dairy-free options, multivitamins and supplements, cough drops/throat lozenges, and so on. These items are rare and often expensive if found. So, it is better if you buy in the nearby stores in your home.
Weight vs nutrition trade-off
During the high-altitude trekking in Nepal, the high-altitude exertion can burn between 3000 and 10000+ calories per day. So, managing the weight versus nutrition tradeoff is critical.
You should aim for a calorie density of approximately 150 calories per ounce. For roughly 2500 to 4500 calories, a daily food weight of 1.5 to 2.5 lbs (700 g - 1.1 kg) per person is needed.
The high altitude demands energy maximization. While maximizing energy is also important, minimizing the pack weight is also important. So, you should prioritize the snacks that are rich in healthy fats and complex carbohydrates.
The nuts and seeds offer the dense fats for long-lasting energy. The dried fruits weigh much less than the fresh fruits. The local high-energy staples like bhatmas, yak cheese, and chaku are light, easy to carry, and also nutritious.
Talking about weight-saving strategies, consume carbs like oats, rice, and energy bars in the morning and during the trail. These items provide immediate fuel. And eat protein-heavy meals like lentils and eggs in the evening to aid muscle recovery.
Fuel Smart, Trek Strong
Whatever you learn about the snacks and their energy contents, it can never replace the meals. The snacks offer the best advantages if eaten during the breaks, rest periods, and starting and ending of the treks. However, the core meal remains the other items, like daal bhaat.
Snacks support survival. It becomes smart fuel during the trekking that helps in better acclimatization. And smart planning of dieting in the trekking gives massive payoffs.
FAQ Section
- What snacks are best for high-altitude trekking?
For the high-altitude trek in Nepal, the snacks are lightweight, calorie-dense, and rich in carbs, like energy bars, dried fruits, nuts, and jerky.
- How often should you eat snacks while trekking?
During trekking in high altitudes, you should eat snacks frequently at regular intervals of every 60-90 minutes. This consistent eating of the snacks helps the consistent energy levels and prevents the sudden fatigue.
- When to eat energy bars while trekking?
To get the best out of the energy bars while trekking, you will need to eat the energy bars before (for pre-hike fuel), during(to avoid fatigue), and after (forduring (to recovery).
- Are protein bars good at high altitude? If yes, how much protein to consume while trekking in high altitudes?
Yes, the protein bars are good at high altitudes, as they help in muscle recovery and prevent muscle loss. While trekking in the high altitudes, a high amount of protein is required. For example, approximately 1.2 to 1.5 grams of protein per kilogram of body weight is best.
- Can snacks help prevent altitude sickness? Can you give some examples of snacks?
Yes, the snacks can help prevent altitude sickness by eating small, frequent, carbohydrate-rich snacks. It provides a steady supply of the energy that requires less oxygen to metabolize. Some snacks to prevent altitude sickness are dark chocolate, Gummies, driedgummies, fruits, and more.
- How much food should I carry on a trek in Nepal?
You should try to carry lightweight foods on the trek in Nepal. It is less heavy and easy to carry.
