As The Adventure Coach, I’ve spent years guiding individuals toward their fitness and adventure goals—whether it's their first mountain scramble or a multi-day endurance challenge. Nutrition plays a critical role in fuelling these adventures, yet the information out there can feel overwhelming and contradictory. Together with Voom, we’ll simplify the process, providing you with practical, evidence-based guidance to ensure you have the energy, strength, and resilience to conquer the mountains while enjoying the journey. Let’s cut through the noise and get to the essentials of mountain nutrition—designed to keep you thriving in the great outdoors.

The world of adventure nutrition is a minefield of conflicting advice. On one end, you’ve got elite performance strategies that rely on calculated macros, high-tech gels, and scientific minutiae. On the other, you’ll find holistic approaches that prioritize natural, whole foods but may leave you wondering if they’re enough to sustain demanding mountain days. What’s missing is the middle ground—a practical, balanced approach that fuels energy, vitality, and health while being easy to stick to. That’s what I’m here to unpack for you.

When you head into the mountains, the goal isn’t just to survive the day; it’s to thrive. You need to feel strong and capable from the first step to the last. To do that, you need to eat well—not just in the hours before your adventure but throughout the day and in the recovery period afterward. Let’s break it down.

The Science of Adventure: Why Carbs Are Essential for Higher Intensities

Carbohydrates are your best friend when you’re pushing hard. Whether you’re scrambling up a steep ridge or tackling a lung-busting climb, your muscles rely on glycogen—a stored form of carbs—for fuel. Glycogen burns fast and efficiently, providing the quick energy needed for bursts of activity and sustained efforts at higher intensities. When glycogen stores run low, your body struggles to maintain performance, leading to fatigue and slower recovery.

To keep glycogen stores topped up, I recommend following my 40-60 rule: consuming 40-60 grams of carbohydrates every 40-60 minutes during prolonged activity. This range is easier to stick to and adaptable based on your appetite, how much you’ve trained your digestive system, and the demands of the day. For mountain days, that could look like a banana, a couple of oat bars, a sandwich cut into manageable pieces, or Voom bars and Fusion.

While research suggests that 60-90 grams of carbs per hour is optimal, I’ve found that the 40-60 range offers a more practical, achievable target for most adventurers.

The Science of Adventure: Why Fats Are Excellent for Lower Intensities

While carbs are king for high-intensity efforts, fats are the quiet hero for long, steady days in the mountains. Your body uses fat as its primary energy source during lower-intensity activities because it burns more slowly and steadily than glycogen. Even the leanest individuals carry tens of thousands of calories in fat stores, making it a reliable energy source for endurance.

Incorporating healthy fats into your adventure nutrition can also help break up the high sweet load that comes from carb-heavy and traditional sports nutrition. Adding savoury and salty fuel options like olives, nuts, seeds, cheese, or nut butter sandwiches can prevent taste fatigue, keep your palate refreshed, and help you maintain your calorie input over long days.

The Science of Adventure: Why Protein Is Essential for Recovery

Protein often gets overlooked during mountain days, but it’s vital for recovery. When you push your body hard, your muscles experience micro-tears that need to be repaired and rebuilt to come back stronger. Protein provides the amino acids necessary for this process, helping reduce soreness and improve recovery time.

I recommend aiming for at least 30 grams of protein post-adventure. On longer, more intense days, spread this out to 30-60 grams over a couple of hours to ensure your muscles have the building blocks they need. Options like a protein shake, tuna mayo pitta, smoky tofu and roasted potatoes, Spanish tortilla (with chicken or tofu, or even with Voom Sparta cooked into it – trust me!), and a chicken sandwich are excellent ways to hit this target. By prioritizing protein, you’ll set yourself up for success on your next adventure.

Eating During the Day: Don’t Wait Until You’re Back at the Car

It’s all too easy to neglect eating when you’re in the thick of an adventure. Maybe you’re tired, focused on getting back to the car, or just not feeling hungry. But skipping meals or snacks can lead to fatigue, poor decision-making, and a miserable experience overall.

A good rule of thumb is to aim for 250-350 calories per hour during sustained activity. This is specific to long endurance efforts, where taste fatigue and digestive stress can come from relying on sweet carbs alone. Your body also needs the protein and fats that contribute to your overall daily requirements. A balanced intake can keep you fuelled and feeling good. Voom Sparta is a great option here as it offers both a savoury and adaptable solution to help you meet these calorie needs.

Hydration: Hot or Cold, It’s Essential

Hydration is often overlooked, especially on cold days when you’re less likely to feel thirsty. But dehydration can creep up on you, affecting performance, decision-making, and even safety.

When working with mountain guides, I’ve noticed how easy it is to deprioritize hydration when the focus is on client management and logistics. Don’t fall into that trap. Carry an insulated flask with hot tea or soup in colder weather, and make a conscious effort to sip regularly. Voom Sparta can also be consumed as a warm soup, making it an excellent option for both hydration and energy during colder adventures. Electrolytes are equally important on cold days as on hot ones, don’t get caught in the trap of thinking that because it’s cold, you’re not sweating. Beneath layers of Gore-Tex and down, you’re likely sweating on your winter mountain hike or the long approach to your winter climb (Corrie nan Lochan approach, anyone!?). Regular electrolyte intake throughout the day can make all the difference in maintaining your energy and focus.

Whole Foods: Simple, Tasty, and Effective

While energy gels and bars have their place, I’m a big believer in keeping it simple with whole foods. Not only are they more enjoyable to eat, but they’re also packed with nutrients that support overall health.

Trail mix, cheese and crackers, hard-boiled eggs, and fruit are all excellent options. They’re easy to pack, satisfying to eat, and provide a good balance of carbs, fats, and protein. Remember, enjoying your food is just as important as its nutritional content. Eating should be a highlight of your day, not a chore.

Putting It All Together

So, what does a day of mountain nutrition look like in practice? This is not a prescribed meal plan but a set of flexible options you can mix and match to suit your needs and preferences. Here are some examples:

• Breakfast:
1. Porridge with nut butter, banana, and a drizzle of honey
2. Scrambled eggs with spinach and whole-grain toast
3. Greek yogurt with granola and mixed berries
   
   
• Mid-morning snack:
1. Trail mix with nuts, seeds, and dried fruit
2. Cheese and crackers
3. A piece of fruit with nut butter
   
   
• Lunch:
1. Whole-grain wrap with hummus, avocado, and chicken
2. Tuna mayo pitta
3. Smoky tofu and roasted vegetables
   
   
• Afternoon snack:
1. An oat bar and a piece of fruit
2. Hard-boiled eggs with a sprinkle of salt
3. A handful of mixed nuts and a square of dark chocolate
   
   
   
• Dinner:
1. A hearty stew with lean meat, vegetables, and a side of whole-grain bread
2. Scrambled tofu on roasted vegetables
3. Grilled salmon with quinoa and steamed broccoli
   
   
• Hydration: 500ml of water or tea every couple of hours, with an electrolyte tab if it’s a hot day, or warm fluids like soup or hot tea on colder days.

This approach combines the science of performance nutrition with the simplicity and joy of whole foods. It’s about finding that middle ground where you feel energized, capable, and ready to take on whatever the mountains throw at you.

Final Thoughts

Nutrition for the mountains doesn’t have to be complicated. Focus on carbs for energy, fats for endurance, and protein for recovery. Keep hydration top of mind, even when it’s cold. And above all, enjoy your food. Adventures are meant to be fun, and your nutrition should enhance that experience, not detract from it.

With the right plan in place, you’ll not only conquer the mountains—you’ll thrive in them.