Please Wait a Moment
X

What Food Should You Eat At High Elevation?

The Latest Feature Articles What Food Should You Eat At High Elevation?
What Food Should You Eat At High Elevation?
MTN Tough Logo
From our Partner MTNTough

In the mountains, your body needs fuel that works just as hard as you do. When your pack weighs as much as your ambition, carrying all the sustenance for the journey, nutrition can’t be an afterthought. Making the right food choice can feel like a game of balancing priorities, but three fundamentals should guide your basic food planning for high elevation.

At high elevations, you should eat food that contains energy-boosting carbohydrates, muscle-repairing lean proteins, and hydration. Complex carbs, like legumes, slow-release energy while lean proteins aid recovery without stressing your digestion. Certain foods can rehydrate and restore electrolytes.

Those are the bare essentials: eat a mix of foods that sustains energy, rebuilds muscle, and hydrates your body. Of course, nutrition’s a tricky beast, and it can get even trickier the higher up you go.

Hunter drinking coffee in tent on a mountain

Meet Kyle Kamp from Valley to Peak Nutrition who specializes in nutrition coaching for outdoors enthusiasts. He’s the perfect advisor for no-nonsense tips and for cutting through the complexity of high elevation nutrition, separating the facts from the fluff. He’s kindly lent many years of experience to making this guide as helpful to your mountain nutrition planning as possible. By the end of this article you’ll have the tools and know-how to pick the right foods for high elevations.

Ideal Foods for High Elevation

Hydration is key in high elevation environments too, where dry air and exertion increase your water loss. Sure, drink enough water. But beyond that, certain foods like bananas and spinach can help you maintain fluids and restore your electrolytes.

We asked Kyle what top 3 foods he would recommend someone bring on a week long hunt in the mountains, and he was expecting it, saying, “ Many folks are looking for direct answers to this- ‘you should bring XYZ food…’ That’s not necessarily true.” Instead, Kyle recommends three different categories of occasion-satisfying foods, including:

1. Something You Can Suck on and Digest Easily

There are many ways to absorb the nutrients you need, and sometimes, you don’t have to gulp down a three-course meal to get everything you need to maintain your fuel levels. Kyle points out that “Multiple studies show that athletes have improved performance just by swishing and spitting high carb drink mixes.”

He goes on to share, “Being at higher elevation dramatically increases the risk of your appetite going into the gutter. Being unable to eat something is a very high probability at some point. Having something like gummies, fruit snacks, jolly ranchers, or similar to suck on is a great way to give yourself some fuel as you continue to press deeper into the hunt or expedition.”

So even throwing a hard candy or something small enough to suck on while you hike, can help keep your tank full in between meals and snacks. This approach leverages the mouth’s ability to absorb simple sugars quickly through the mucous membranes, providing a rapid but gentle energy top-up when gastrointestinal function slows. For backcountry hunters or alpinists grinding out long days above treeline, these portable options minimize stops and reduce the risk of nausea that often accompanies solid food intake at elevation.

2. Something Hot

Here’s one that rarely gets accounted for, although it should be an obvious factor in your food and hydration planning - that’s right, your warmth. Kyle puts it plainly as, “The greatest metabolic enemy that demands energy from you is the cold. You not only have the demand of your daily calorie needs to pump blood and move, but you have a multiplier added to that when you’re asking your core to stay warm on top of that.

So, how do you counter this? Simple, “Hot foods, drinks, etc. can be a huge asset in combating a higher energy demand. Tip: bring a full canister of fuel - not one of those half-full jobs you have left from September.”

A hot meal or drink does more than warm your hands—it signals your body to conserve energy that would otherwise go toward thermoregulation. In cold, high-elevation conditions common in Montana’s backcountry or Himalayan expeditions, this can prevent unnecessary calorie burn. Practical options include instant oatmeal packets fortified with nuts, dehydrated chili with beans, or simple hot cocoa mixes blended with powdered milk for added calories and comfort. Planning a full fuel canister ensures you can melt snow for hydration and heat food without rationing, a common pitfall that leads to under-fueling.

3. Something You Can Drink with Carbs or Electrolytes/Sodium

While calories and nutrition are standard planning for going into high elevation environments, especially if it’s cold, they often overshadow hydration planning. “ Each time we exhale, we lose water.” Kyle goes on to explain, “If you’re at a higher elevation, you’re at an even greater risk of losing water as your blood vessels get smaller as a response to the elevation and cold conditions. This results in the need to pee more often… which means even more water loss. Throw in the fact that cold air can also mean dry air and it becomes easy to see where all of you could lose a lot of water over the course of the day.”

Respiratory water loss can increase dramatically—up to 1,900 mL per day or more in men at moderate elevations—combined with diuretic effects from hypoxia and cold. Electrolyte drinks or carb-infused mixes (like those with sodium, potassium, and magnesium) help retain fluids and support nerve and muscle function. Examples include powdered recovery drinks, broth packets, or DIY mixes with salt, lemon powder, and dextrose. For hunters glassing for hours, sipping on these prevents the subtle performance drops from even mild dehydration.

Including electrolytes in your water helps while hunting in high elevations

Electrolyte drinks help retain fluids and support nerve and muscle function. 
Test Before You Ascend

Perhaps the best advice for making sure you’re taking the right food for high elevation is to test before you ever get there. Kyle advises, “ A person could violate every rule I have in here and feel great. Another could abide by every one and feel absolutely terrible. People are very different and trying what you want to take on an expedition or long hunt ahead of time is imperative.”

Individual responses vary due to genetics, fitness level, acclimatization rate, and prior exposure. Simulate conditions on training hikes: carry your planned menu, note energy levels, digestion, and mood at different elevations and exertion points. Adjust based on real data—some thrive on higher fat, others need strict carb focus.

Is It Harder To Digest Food At High Elevation?

Yes, digesting food at high elevation can be more challenging, becoming slower and more difficult due to reduced oxygen levels affecting metabolism. Athletes should focus on consuming small, frequent, and easily digestible foods like carbohydrates and stay well-hydrated to aid digestion.

Kyle breaks it down as a result of oxygen and what you consume, stating, “Higher elevations means less oxygen. Less oxygen means less blood flow to the gut as your active legs take preference. That, combined with a load of fiber, fat, and protein, can wreak havoc on the system at high elevations.”

Hypoxia redirects blood flow to working muscles and vital organs, slowing gastric emptying and intestinal absorption. High-fiber foods (e.g., raw veggies or bran) or heavy fats can sit undigested, causing bloating or discomfort. Prioritize easily digestible carbs like white rice, bananas, or maltodextrins over complex, fibrous options during peak effort. Small, frequent feedings (200-400 calories every hour while moving) maintain steady energy without overwhelming the system.

A variety of packaged food to take on a hunt at high elevation
Not every backcountry food works for every hunter. Experiment with before your hunt to find the fuel that works best for you.

Hunter in the field with packet of peanut butter

Something small can help keep your tank full in between meals.
What Are The Nutritional Needs At Elevation?

At high elevations, nutritional needs focus on increased carbohydrates for energy, moderate protein for muscle repair, and ample hydration. This balanced approach supports energy levels and greater muscle function, and aids in acclimatization to thinner air conditions.

While there’s a clear need for basic nutrition, Kyle also points out a few other needs that should be tackled at high elevation.

Core Temperature Warmth:

“The heat piece is huge- making sure you keep the core warm, but this also includes eating in general. The body is a furnace and calories are logs being thrown in the fire. No logs, no fire. Not eating, no internal metabolic ‘burn’ taking place.”

Consistent caloric intake fuels not just movement but basal heat production. Neglect this, and shivering or reduced performance follows quickly in sub-zero alpine starts.

Moderate Protein Reuptake
“You do not need a load of protein to recover the muscle. The protein needs are different between GROWING a muscle and RECOVERING one. Most folks are trying to consume amounts for the former vs the latter, which is what we really want.”

Aim for 1.2–1.6 g/kg body weight daily, focusing on quality sources spread across meals rather than mega-doses. This supports repair without taxing digestion.

Calories from Fat vs Carbs:

“Everyone has read about many backcountry skiers drinking olive oil to keep the furnace stoked. Contrary to popular belief, calories from fat do not create a greater thermic effect (energy created from digestion)...protein does. Carbohydrates provide nearly 85-100% of fuel for the active muscle when intensity is high, so keep that in mind as well.”

Carbs are preferred at elevation because they yield more ATP per oxygen molecule consumed and help maintain higher respiratory quotients for better oxygenation. Fats provide dense calories for basecamp or lower-intensity days but shouldn’t dominate during hard pushes. A typical split: 55-65% carbs, 20-25% fat, 15-20% protein, adjusted for total needs of 40-70 kcal/kg body weight depending on activity.

Man in the dark with headlamp warming over a small stove

A hot meal or drink does more than warm your hands.

salami and cheese with a small knife cut up on a stump

At high elevation you should focus on consuming small, frequent, and easily digestible foods.
Top 7 High-Elevation Nutrition Tips for Mountain Athletes

1. Prioritize Adequate Caloric Intake

At high elevations, your metabolism shifts into overdrive, demanding more calories to power your body. To sustain your energy and keep the furnace burning, load up on frequent, calorie-dense foods—nuts, dried fruits, energy bars—they’re compact yet packed with the calories to stay sharp and strong on the mountains. Energy deficits are common due to suppressed appetite (anorexia of elevation), yet expenditure rises from increased basal metabolic rate and thermoregulation. Track intake proactively; aim to match or exceed sea-level needs plus 10-30% for elevation demands.

2. Focus on Carbohydrate-Rich Foods

Carbohydrates are your main fuel, especially at high elevations where your body relies heavily on them. Include foods like whole grains, fruits, and starchy vegetables in your meals to activate a slow release of energy over time. Planning your meals throughout the day, your carb intake might include an oatmeal in the morning, whole grains at lunch, and quinoa or brown rice with dinner. Target 6-10+ g/kg during active days. This spares glycogen, improves oxygen efficiency, and can mitigate some acute mountain sickness symptoms.

3. Ensure Sufficient Protein Intake

Protein is the building block for muscle recovery and maintaining strength in the unforgiving high-elevation environment. Focus on incorporating protein-rich foods like lean meats, eggs, and legumes into your diet. These not only aid in muscle repair but also provide the stamina needed to conquer the mountains. Portable options like elk jerky or protein bars are simple, but effective for muscle maintenance. Moderate intake prevents catabolism during energy deficits while avoiding digestive overload.

4. Don't Neglect Healthy Fats

Fat is not the enemy; it's essential fuel up high. In fact, fats are crucial in a high-calorie diet, and counts even more at higher elevations. Sources like nuts, seeds, avocados, and olive oil provide energy and help in nutrient absorption. Plus, they're easy to pack and don’t weigh you down, giving you the power you need while still staying light and agile. Use them for satiety and density in basecamp meals, but shift toward carbs for summit days.

5. Iron and Other Essential Micronutrients

Iron, along with micronutrients like magnesium, zinc, and B12, play an important role in your high-elevation nutrition plan. They keep your blood oxygenated and energy flowing. Keep an eye on your iron levels and consider supplements if necessary. For a natural supplement, add foods like spinach, lentils, and red meat to your diet. Iron supports hemoglobin production crucial for elevation adaptations; low stores blunt erythropoiesis.

6. What Should You Not Eat In High Elevation? Foods to Avoid:

At high elevation, you should mainly avoid eating food that disrupts digestion and hydration. Heavy, fatty foods and excessive alcohol at high elevations can impair digestion and worsen elevation sickness symptoms. Foods high in salt and sugar, along with caffeine, can also dehydrate and disrupt sleep.

So choose your meals wisely to avoid gastrointestinal discomfort. Some foods are more trouble than they’re worth at elevation; high-fiber and caffeinated foods, for instance, might disrupt your digestive system. Choose what you eat smartly to avoid stomach troubles. Go for what’s easy to digest and energy-efficient. Limit gas-producing items (beans in excess) or very greasy fare until acclimatized.

7. Hydration Strategies

Water is your silent ally in high places. Dehydration sneaks up on you, so it’s crucial to stay on top of your fluid intake and increase it to maintain optimal performance. Carry a hydration pack and set regular reminders to drink water throughout your activities.

In addition to drinking water consistently throughout the day, include hydrating drinks like electrolyte-infused drinks. Stay hydrated, keep your energy up, and your body in peak condition. Monitor urine color (aim for pale yellow) and pre-hydrate before ascents. Total needs often exceed 4-5+ liters daily.

man outdoors with hood up eating dehydrated food from package

The right balance of calories and nutrients helps replace spent energy and prepare your body for what’s ahead.
Plan Nutrition for Needs and Likes

Your body needs a balanced intake of carbohydrates, proteins, and fats for sustained energy. But if there’s one takeaway that Kyle could impart, it’s to follow a simple mantra: “...Build a plan with carbs as the foundation and frame of your house. Allow proteins and fats to furnish it as you tolerate/enjoy…”

This also comes with a dose of reality.

“ Don’t get hung up on the planning… bring things you like because you’ll be FAR more likely to eat those than you would something you feel ‘meh’ about after 10 days in the mountains.”


Sample Daily Framework for a 80kg Hunter/Climber (Active Day ~4,000-5,000+ kcal):

  • Breakfast: Oatmeal with nuts, dried fruit, and powdered milk (carbs + fats for sustained start).
  • Snacks (hourly): Gummies/jerky/fruit leather + electrolyte drink.
  • Lunch: Tortilla with cheese, salami, and avocado (balanced, packable).
  • Dinner (hot): Dehydrated rice/beans with tuna or jerky + broth.
  • Recovery: Hot cocoa or carb-protein shake.

Experiment with brands like Mountain House, or homemade dehydrated meals. Include variety—sweet, savory, crunchy—to combat menu fatigue.

Getting your nutrition ready for the heavy demands of high elevation is one thing, but your body has to be just as ready. To get you there, commit to functional fitness programming designed specifically for mountain athletes. Dive into the MTNTOUGH Backcountry Hunter Series and other performance programs built for the demands you face. For expert nutritional guidance tailored to these environments, check out the in-app resources led by Kyle Kamp himself—practical, field-tested advice you can put to work immediately on your next trip into the thin air.

Fuel smart, move strong, and summit safely.

Wild game cooked in the field resting on a cooler

Dinner in the field after a successful hunt.

Scot Jenkins and Family

JOIN THE WSF FAMILY

Where hunters come together to conserve wild sheep and protect our shared legacy on the mountain.

Click Here to Join