Nutrition on the PCT

Obtaining proper nutrition is essential while doing a thru-hike like the Pacific Crest Trail. While the FDA may recommend less than 2000 calories per day, that recommendation is for a person that is moderately active. Hiking on the Pacific Crest Trail is not moderately active, it is extremely torturous. Not consuming enough calories will result in weight loss, but not just fat, also muscle, tendons and cartilage if poor nutrition continues. A great increased load of carbohydrates and fats are required to provide a mix of short and long term energy, and extra protein is needed to repair the damage incurred to muscles and to grow new muscles. With a proper diet, you should get stronger and faster the farther you get down the trail. With poor nutrition, you may get faster for a while if you have a lot of fat to shed, but eventually physical and mental degradation will make you unable to continue your hike. Rest assured, you won't get fat. If anything, the extra food will allow you to hike even faster and build very strong hiking legs.

While there are many sources of camping food, the foods listed below are those not commonly considered. A dense source of calories is required to reduce weight and bulk, yet provide something that can be consumed in a timely manner so as to resume hiking. Protein is especially hard to consume on a thru-hike because the common sources of protein, meat and milk, are not practical to carry on most of the trail.

Dense sources of calories

• Milky Way
• Macaroni
• Potato flakes
• Peanut butter
• Trail mix
• Oatmeal
• Olive oil
• Butter powder

Protein

• Powdered protein
• Powdered milk
• Peanut butter
• Eggs
• Jerky

Town foods

• Crackers
• Lipton soup
• Ramen
• Pizza
• Chicken sandwich

Town meals may be found in the premade area of supermarkets, and should be the first dinner eaten when out on the trail.

Milky Way bars have the advantage of having a lot of carbohydrates with a low amount of fat, but it's greatest advantage is in cold weather where it's still possible to chew without breaking off your teeth. The disadvantage is that it can melt in warmer weather.

Macaroni tastes great, has lots of carbohydrates, and can be supplemented with protein by adding powdered milk, hot dogs or vienna sausage. The disadvantage is that it requires hot water to be added for a duration. Too much can result in a watery dish. It will result in dirty dishes that will consume more water, although it may be possible to cook it in a ziplock freezer bag.

Potato flakes are lightweight, hold a lot of carbohydrates, and cook quickly with hot water. It's easy to add more water or flakes to change the consistency. It can be supplemented with protein by adding powdered milk. Salt should be added for its electrolytes.

Peanut butter is very dense in carbohydrates. The energy it provides tends to last longer than simpler carbohydrates, providing energy while further out on the trail. It also has protein and fats. Natural peanut butters are more expensive and separate, but are healthier and tastier.

Trail mix provides a good balance of carbohydrates, protein and fat. It is a dense source of macro nutrients. It tastes great and is easy to eat while out on the trail. Some trail mixes are even good sources of vegetables.

Oatmeal provides a lot of complex carbohydrates to provide energy while out on the trail. The carbohydrate load can be supplemented with sucrose (supermarket sugar), dextrose or fructose. Flavor and protein supplementation can be increased by adding protein powder. Normally oatmeal is cooked by adding hot water, although extremely hot water can cause protein powder to clump. This can be alleviated by using slightly cooler water with quick oats. It can be alternatively made with cool water, although it takes longer to make. An alternative to oatmeal is oat muscle. Oat muscle is more easily absorbed by the body and mixes better than oatmeal.

Powdered protein is an excellent way to add lots of protein to your daily diet. It can be added to water and drank as a shake or it can be added to oatmeal. Containers with protein must be rinsed after use or it will begin to smell rotten. Cleaning may be eliminated by using it in a container to which normal drinking water is added, thus allowing the drinking water to do the cleaning as you drink. It may be worth the extra money to buy premium proteins from a bulk supplier. Premium proteins mix better with less or zero clumping, taste better, and are digested to a greater extent. Premixed isolates are among the most affordable proteins that mix extremely well, but if you have the money, get a custom recipe. A bulk supplier will be able to create a recipe of your choosing, with options for real and artificial sweeteners, flavors, vitamins, creatine and many more.

Powdered milk it great for adding protein, carbohydrates and flavor to meals. It works well with macaroni, oatmeal and mashed potato flakes.

Eggs are great sources of all macro nutrients. Care in transportation must account for protecting the eggs from damage, and requires cooking in boiling water, but creates no mess. Cooking hard boiled eggs can be an opportunity to purify water. Eggs protein powder can also be purchased, but are somewhat expensive, although it can be reconstituted without cooking--cooking will create scrambled eggs. Jerky is a great source of protein, tastes great and can be consumed while out on the trail. The disadvantage is that it can get stuck in between teeth, creating the need to floss.

Town foods are considered too inexpensive and bulky to make it worth the money to ship from home, or perishable prepared food. While these are more expensive than at home, the cost differential is reduced by the cost and hassle of resupply boxes.

Protein, oat muscle and powdered eggs are availabe at www.proteinfactory.com.