Backpacking: Food Intake
SierraFatToSkinny
Posts: 463 Member
Okay! I apologize ahead of time for the mass of pictures.
In order to keep it shorter I had to cut off the dates entry. You can still kind of see them, they're just behind the opaque frame. Everything else is visible.
I'm backpacking, about a 30 pound pack... haven't calculated it all up yet. I'm 5'8", 275, 28 years old.
Appalachian trail, near McAfee's Knob. Some elevation change... but I'm not sure how much. Seven miles in on Saturday and then seven miles back on Sunday (and hope there's no rain.)
I plugged in the exercise and it set me at... about 5500, I believe. I took off about 40% and ended up at 3,600 for the day.
Looking for food ideas (must travel and be light.)
Here we go:
In order to keep it shorter I had to cut off the dates entry. You can still kind of see them, they're just behind the opaque frame. Everything else is visible.
I'm backpacking, about a 30 pound pack... haven't calculated it all up yet. I'm 5'8", 275, 28 years old.
Appalachian trail, near McAfee's Knob. Some elevation change... but I'm not sure how much. Seven miles in on Saturday and then seven miles back on Sunday (and hope there's no rain.)
I plugged in the exercise and it set me at... about 5500, I believe. I took off about 40% and ended up at 3,600 for the day.
Looking for food ideas (must travel and be light.)
Here we go:
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Replies
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On an overnight hike, I would err on taking slightly too much food, and not worrying so much about calorie count, but making sure you don't come up short. Here's are some reasonable tips: https://rei.com/learn/expert-advice/planning-menu.html
ETA: PS - Enjoy! I understand that's a very nice hike.1 -
I find when hiking with just a daypack I earn so many calories...I think you can eat what you want but should make sure you have food that is good fuel! Proteins, complex carbs, etc. Can't wait to hear how it goes! Enjoy!0
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Are you bringing a stove?
If so, dry soup/chili mixes are great and help to keep you hydrated.0 -
On an overnight hike, I would err on taking slightly too much food, and not worrying so much about calorie count, but making sure you don't come up short. Here's are some reasonable tips: https://rei.com/learn/expert-advice/planning-menu.html
ETA: PS - Enjoy! I understand that's a very nice hike.
Thanks!
We're heading up to Harper's Ferry WV instead because the rain moved south.
I find when hiking with just a daypack I earn so many calories...I think you can eat what you want but should make sure you have food that is good fuel! Proteins, complex carbs, etc. Can't wait to hear how it goes! Enjoy!
I'm a bit worried about eating terribly, but I also don't want to over burden the pack.
I think I'm mostly going to stick to eating jerky/precooked bacon, some hardboiled eggs, carrots, apples, oats, and ramen.
I'm worried about the insane level of salt.SuzySunshine99 wrote: »Are you bringing a stove?
If so, dry soup/chili mixes are great and help to keep you hydrated.
Yup, I'll have to look into dry soup mixes. Good idea.0 -
SierraFatToSkinny wrote: »
I'm a bit worried about eating terribly, but I also don't want to over burden the pack.
I think I'm mostly going to stick to eating jerky/precooked bacon, some hardboiled eggs, carrots, apples, oats, and ramen.
I'm worried about the insane level of salt.
Consider this trip the exception rather than the rule. Make sure you have enough body fuel to carry you through the trip. Better to have more (within your carrying capability) than less. Better to overeat slightly, than to get woozy and stumble from overexertion and underfeeding.
Two days of extra salt/cals are better than two nights in the hospital with a concussion because you passed out and bashed your head.
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Clif bars, other protein bars, granola bars & peanut butter to dip them in (I like the Jif singles for that); baggies of nuts/dried cranberries/granola, clif bloks. Have all these handy (like in a front pouch)..so you can shovel them into your mouth while climbing.
For meals where you are stopped and have prep time (like dinner back at camp) - some freeze dried backpacking meals.2 -
By the way, do NOT weigh yourself for at least several days after your hike. With all the fluid retention from that much exercise and additional sodium, the scale will likely go up. But, it will be gone within a week, so don't sweat it.3
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What kind of stove / cookware do you plan to bring? It may not make sense for such a short trip to have a stove at all, especially if it is heavier and if the fuel canister is going to add even more weight for only dinner and breakfast. I normally would use an MSR Dragonfly with Sea to Summit X-Pot cookware for longer trips, but not for an over-night.
Last time I did a single night trip, I just brought meat and cheese sticks, nuts, and some peanut butter. I did bring an Esbit pocket stove and some fuel pellets (along with X-Pot tea kettle and cups) so we (2 total) could have coffee in the morning (I won't survive without coffee, lol). For such a short trip, you might consider evaluating whether or not you are better off with food that doesn't need to be cooked or if you can get by with a smaller (and cheap) stove.
Having said that, here are some suggestions:
With stove:
-Rice with dehydrated veggies
-Pasta
-Oatmeal w/raisins
Without stove:
-Meats (those that do not need refrigeration) & cheese
-Nuts / trail mix
-Dried fruit
-Energy bars or protein bars1 -
Make a couple PBJ sandwiches before you leave to bring with you for lunch each day. A couple hard boiled eggs for breakfast and maybe a packet of oatmeal. You could get an MRE for dinner, just add boiling water. Some are higher in salt than others, so try and get a lower sodium one, but you'll be hiking so your body will need the salt anyway. I like to bring a couple apples (they are heavy to carry, but they taste so good when backpacking). Some nuts/trail mix are also nice to munch on along the way. I've also brought a few corn taco shells and a brick of cheese and made quesadillas over the fire using a couple sticks to hold it up. Have fun on your trip!0
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Another note, since I see you are thinking about eggs.
Make sure to pack them carefully, obviously, so they don't break.
If you want to cook scrambled eggs in the backcountry, here is how to do it: Bring a freezer plastic bag (Ziploc / Glad - and must be freezer grade... a 2nd bag for eggshells and other trash) and something to hold it when it is warm (thick cloth).
-Crack the eggs into the bag
-Add cheese or whatever else is going into it
-Seal up bag and carefully scramble eggs and mix ingredients by 'massaging' the bag
-Put water and 2 forks or something in the pot to elevate bag so it isn't touching the very bottom
-Put bag in pot and bring water to a boil *Depending on how thick mixture is, you may need to pick up and move around a bit so it gets thoroughly cooked more quickly
-Turn off stove, remove bag, hold (use whatever you brought to keep from having to hold the hot bag directly with hands), and eat scrambled egg / omelet mixture out of the bag with a spoon
*Yes, I've done this before and it is a great way to cook eggs in the back-country. The worst part is carrying eggs out with me. For that reason, I don't eat this as often as I would like.0 -
Clif bars, other protein bars, granola bars & peanut butter to dip them in.
Oh! I don't typically eat protein bars, didn't think of them. Actually... I might take some protein powder and mix it with the oats in the morning.
I have a homemade can stove and also the cheap Peak 1 stove. I was going to take the canister stove.midwesterner85 wrote: »What kind of stove / cookware do you plan to bring? It may not make sense for such a short trip to have a stove at all, especially if it is heavier and if the fuel canister is going to add even more weight for only dinner and breakfast. I normally would use an MSR Dragonfly with Sea to Summit X-Pot cookware for longer trips, but not for an over-night.
I do want hot meals since it's January and going to be a mostly overcast.
I'm also thinking about hard boiling eggs ahead of time. But... not 100% on that.
You're very helpful! Thanks.
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When I'm packing, the last thing I'm worried about is calories...actually, I am...about not getting enough. I pack and I eat...it is far superior to the alternative.0
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I was wondering if what I had was a good amount. You say more?cwolfman13 wrote: »When I'm packing, the last thing I'm worried about is calories...actually, I am...about not getting enough. I pack and I eat...it is far superior to the alternative.
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SierraFatToSkinny wrote: »
I was wondering if what I had was a good amount. You say more?cwolfman13 wrote: »When I'm packing, the last thing I'm worried about is calories...actually, I am...about not getting enough. I pack and I eat...it is far superior to the alternative.
What are you non exercise maintenance calories...I'd start there and then add in the estimated exercise and then bring along more.
IDK, whenever I pack I just load up on calories...I've never really tried to calculate it out...I just load up with calorie dense stuff and a ton of carbs. I've never dieted while packing and I don't think I ever would really.1 -
Another good option is quinoa or flavored rice mixes.
You can put them in baggies and ditch the cardboard package.
Mix them with foil packs of tuna or chicken and viola!
Instant potatoes are good as well.
I usually grab some protein bars as well0 -
SierraFatToSkinny wrote: »
I was wondering if what I had was a good amount. You say more?cwolfman13 wrote: »When I'm packing, the last thing I'm worried about is calories...actually, I am...about not getting enough. I pack and I eat...it is far superior to the alternative.
As you have it set, your pace is about 1.2 mph. I'm sure the MFP calorie burn is based on a much more reasonable pace, probably at least twice that speed. So no, I don't think more calories makes sense because you are already over-estimating calorie burn.0 -
midwesterner85 wrote: »SierraFatToSkinny wrote: »
I was wondering if what I had was a good amount. You say more?cwolfman13 wrote: »When I'm packing, the last thing I'm worried about is calories...actually, I am...about not getting enough. I pack and I eat...it is far superior to the alternative.
As you have it set, your pace is about 1.2 mph. I'm sure the MFP calorie burn is based on a much more reasonable pace, probably at least twice that speed. So no, I don't think more calories makes sense because you are already over-estimating calorie burn.
It really depends on the terrain/elevation gain. I find it really hard to estimate calories burned from a hike due to so many variables. If she's new to backpacking, carrying a 30 pound pack, and trudging up rough terrain, that pace may not be too unreasonable. But, I am not familiar with her route, so it's hard to say.0 -
SuzySunshine99 wrote: »midwesterner85 wrote: »SierraFatToSkinny wrote: »
I was wondering if what I had was a good amount. You say more?cwolfman13 wrote: »When I'm packing, the last thing I'm worried about is calories...actually, I am...about not getting enough. I pack and I eat...it is far superior to the alternative.
As you have it set, your pace is about 1.2 mph. I'm sure the MFP calorie burn is based on a much more reasonable pace, probably at least twice that speed. So no, I don't think more calories makes sense because you are already over-estimating calorie burn.
It really depends on the terrain/elevation gain. I find it really hard to estimate calories burned from a hike due to so many variables. If she's new to backpacking, carrying a 30 pound pack, and trudging up rough terrain, that pace may not be too unreasonable. But, I am not familiar with her route, so it's hard to say.
Yes, the elevation change is relevant. A 30 lb. pack isn't too much, probably not far off from what is used by MFP to estimate calorie burn. I think MFP is basing their calculation on "moving time" and not total time. While she may stop frequently to catch her breath, that shouldn't be included for calorie burn estimates. It's tough to determine that without an activity tracker (which would probably help with elevation gain and calorie burn anyway), but unless MFP includes stopped time (it wouldn't seem likely), then the pace still seems very low.0 -
midwesterner85 wrote: »SierraFatToSkinny wrote: »
I was wondering if what I had was a good amount. You say more?cwolfman13 wrote: »When I'm packing, the last thing I'm worried about is calories...actually, I am...about not getting enough. I pack and I eat...it is far superior to the alternative.
As you have it set, your pace is about 1.2 mph. I'm sure the MFP calorie burn is based on a much more reasonable pace, probably at least twice that speed. So no, I don't think more calories makes sense because you are already over-estimating calorie burn.
I've already deducted 40% of the calorie burn.0 -
midwesterner85 wrote: »SuzySunshine99 wrote: »midwesterner85 wrote: »SierraFatToSkinny wrote: »
I was wondering if what I had was a good amount. You say more?cwolfman13 wrote: »When I'm packing, the last thing I'm worried about is calories...actually, I am...about not getting enough. I pack and I eat...it is far superior to the alternative.
As you have it set, your pace is about 1.2 mph. I'm sure the MFP calorie burn is based on a much more reasonable pace, probably at least twice that speed. So no, I don't think more calories makes sense because you are already over-estimating calorie burn.
It really depends on the terrain/elevation gain. I find it really hard to estimate calories burned from a hike due to so many variables. If she's new to backpacking, carrying a 30 pound pack, and trudging up rough terrain, that pace may not be too unreasonable. But, I am not familiar with her route, so it's hard to say.
Yes, the elevation change is relevant. A 30 lb. pack isn't too much, probably not far off from what is used by MFP to estimate calorie burn. I think MFP is basing their calculation on "moving time" and not total time. While she may stop frequently to catch her breath, that shouldn't be included for calorie burn estimates. It's tough to determine that without an activity tracker (which would probably help with elevation gain and calorie burn anyway), but unless MFP includes stopped time (it wouldn't seem likely), then the pace still seems very low.
The telemetry of my phone picks up on miles and elevation gains. But that'll be post hike recalculation.
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Backpacking is the one time I'll actually look around the center aisles of the grocery store. You'd be surprised at how much on offer can be made by simply boiling water. In terms of protein, go for the meats in a pouch rather than a can - much lighter and easier to open. Some favorites:
Breakfast - Instant Oatmeal (Make your own and put into ziplocks)
Lunch - crackers & cheese (think babybels) & summer sausage (e.g., pepperoni)
Dinner - Couscous mix + chicken packet, Ramen + beef jerky, Instant mashed potatoes (the loaded variety)1 -
SierraFatToSkinny wrote: »midwesterner85 wrote: »SuzySunshine99 wrote: »midwesterner85 wrote: »SierraFatToSkinny wrote: »
I was wondering if what I had was a good amount. You say more?cwolfman13 wrote: »When I'm packing, the last thing I'm worried about is calories...actually, I am...about not getting enough. I pack and I eat...it is far superior to the alternative.
As you have it set, your pace is about 1.2 mph. I'm sure the MFP calorie burn is based on a much more reasonable pace, probably at least twice that speed. So no, I don't think more calories makes sense because you are already over-estimating calorie burn.
It really depends on the terrain/elevation gain. I find it really hard to estimate calories burned from a hike due to so many variables. If she's new to backpacking, carrying a 30 pound pack, and trudging up rough terrain, that pace may not be too unreasonable. But, I am not familiar with her route, so it's hard to say.
Yes, the elevation change is relevant. A 30 lb. pack isn't too much, probably not far off from what is used by MFP to estimate calorie burn. I think MFP is basing their calculation on "moving time" and not total time. While she may stop frequently to catch her breath, that shouldn't be included for calorie burn estimates. It's tough to determine that without an activity tracker (which would probably help with elevation gain and calorie burn anyway), but unless MFP includes stopped time (it wouldn't seem likely), then the pace still seems very low.
The telemetry of my phone picks up on miles and elevation gains. But that'll be post hike recalculation.
Unless the route is unbalanced, i.e., uphill on the way in, downhill on the way out, if you have a telemetry app, you'll have an idea of your day 1 burn while you're sitting around the campfire telling ghost stories, and an idea of your intake needs for the hike out on day 2.0 -
Backpacking is the one time I'll actually look around the center aisles of the grocery store. You'd be surprised at how much on offer can be made by simply boiling water. In terms of protein, go for the meats in a pouch rather than a can - much lighter and easier to open. Some favorites:
Breakfast - Instant Oatmeal (Make your own and put into ziplocks)
Lunch - crackers & cheese (think babybels) & summer sausage (e.g., pepperoni)
Dinner - Couscous mix + chicken packet, Ramen + beef jerky, Instant mashed potatoes (the loaded variety)
Summer sausage! Good idea. I'll do that for lunch!0 -
What's the question? How much food to pack to cover the cals that you expect to burn on the trek? Forget about it!
You just need to eat/drink enough to remain hydrated and to keep your strength/energy up and keep you feeling full during the 2 day trek.
Carry foods high in fat, sugar and protein. Coffee/tea or just water for drinks. Instant oatmeal and/or trail or protein bars for breakfast. Nuts, dried fruit, beef jerky and/or trail/protein bars for food on the move plus caffeine/energy packs if you like. Prepackaged dehydrated meal packs (w/coffee/tea or just water) for dinner; I can eat a meal for 4 by myself after a day of backbacking.
All of these things are light and only require water for prep where required. Don't carry anything that requires you to do more than open a package and boil water to prepare it.
For a 2 day/1 night trip, all of the food you need shouldn't weigh more than 2-3# at most. At about 4 lbs, 2 quarts/liters of water will be heavier. Don't forget your water filter!
If you're not sure how much food you'll need, do a test run by eating only trail food one day at home doing what you normally do. Try to keep what you eat that day to a min and then pack double that amount (per day) to allow for increased energy needs on the trail. You should end up carrying more food than you need and can reduce the amount you need to carry on future trips.
Have fun!
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Unless I missed it, you don't mention how many backpacking trips you've done--is this your first? My husband and I did several trips about 11-13 years ago. One particular hike was 6 days/5 nights in the White Mountains, and involved a lot of elevation change. I had calculated the amount of calories I thought we would need, and packed a ton of food. As it turned out, we didn't have nearly the appetite we thought we would during the trip. It was a tough hike! We ended up dumping dried fruit and trail mix along the trail, as it was heavy and we didn't need it! It was like a scene from the book A Walk in the Woods, lol.1
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My personal favorite snack for hiking is Hershey's snack mix. I munch on it when I need a little boost. It has chocolate, almonds, and pretzels in it. Its around 200 calories and delicious. I also usually take a tiny can of no drain tuna with crackers to eat which has a lot of protein. The downside is that you have to pack out the tiny can.0
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It's been a while since I've done overnight hiking. I've simplified my outings to be 6-8 hour day hikes from a starting location. That means that it's breakfast at base, packed lunch, plenty of snacks and water, and dinner back a base, skipping the need for a camp stove, fuel, water filter, etc.
What I take on a day hike:
- 2L water bladder
- sandwich (meat & cheese) on a wrap. roughly same macros as bread, but nothing to crush, and packs nicely
- alternately, dried meats, some cheese, flat bread (e.g. pita)
- homemade trail mix (peanuts, almonds, cashews, raisins, chocolate chips). One pouch in my backpack, a smaller pouch in an accessible pocket, for nibbling along the way
- an apple and/or a banana
- if i'm lucky, my wife has baked cookies (oatmeal/raisin/choc-chip, mmm).
- maybe some dried fruit
- heavy duty zip-lock baggies to keep the trash from soiling the pack.
But sometimes we plan hikes that pass through a village that serves great pub food.
As someone else said, the water outweighs the food, for the most part, so I don't mind carrying a bit of extra food, preferring to play it safe. Inevitably, someone else on the walk under-packs, and then they are in your debt for that extra energy bar you were carrying ... i.e., they're buying the beer at the pub on the next night out. Anything not used during the day goes back in the bag for the next day.
Hopefully the weather will hold for you.0 -
jparker3363 wrote: »My personal favorite snack for hiking is Hershey's snack mix. I munch on it when I need a little boost. It has chocolate, almonds, and pretzels in it. Its around 200 calories and delicious. I also usually take a tiny can of no drain tuna with crackers to eat which has a lot of protein. The downside is that you have to pack out the tiny can.
I never thought of taking tuna backpacking, because of having to deal with the can, but a pouch of tuna, and an extra-ziplock to seal-in the post-meal scent, might be the way to do it.0 -
jparker3363 wrote: »My personal favorite snack for hiking is Hershey's snack mix. I munch on it when I need a little boost. It has chocolate, almonds, and pretzels in it. Its around 200 calories and delicious. I also usually take a tiny can of no drain tuna with crackers to eat which has a lot of protein. The downside is that you have to pack out the tiny can.
I never thought of taking tuna backpacking, because of having to deal with the can, but a pouch of tuna, and an extra-ziplock to seal-in the post-meal scent, might be the way to do it.
Yes, when I take tuna, I bring pouches and a spoon to just eat it straight from the pouch.
ETA: Sometimes you can find chicken in similar pouches if you prefer that.0 -
I do a fair bit of hiking and backpacking. ALbeit in the Netherlands and well - it's not exactly high altitude or too excessive but I have done things like that in the past.
One of the nicest foods I've fond for walking is something called Roggebrood. I think in the US it's called Rye or Black Bread? It's a really dense bread (no yeast) made from well rye and molasses. There is a fair bit of protein in it and a whole load of complex carbs - great for slow energy release. It's flat and easy to pack;)
I often have this with cheese. If it's cold, I'll take a Camembert with me or something like that that I can melt and dip the bread in - much like Swiss Fondue. All in all it's energy dense but pretty healthy. I'll wash it down with hot tea.
I find that if you are camping over night then you need a bit more for the evening because of the cold air. ALtitude also requires a few more cals and certainly more fluid.
Breakfast is usually eggs and bacon with more cheese. Again - lots of dense energy and protein.
For the trail - maybe a few boiled eggs & bananas. These can put in much needed sustenance after a lot of exertion and help with muscle repair.
Keep up the good work and the main thing is to enjoy the overnight.
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