Here’s what might surprise you: optimizing your experience hiking 14ers isn’t just about what you eat the day of the hike—it ties back to your nutrition in the weeks and months leading up to it.

Most hikers focus exclusively on trail snacks, water, and electrolytes. They stock up on energy gels, grab a box of granola bars, and call it good. But if you want to feel strong at 14,000 feet, avoid the dreaded afternoon energy crash, and actually enjoy the experience of summiting peaks like Mount Bierstadt, Quandry, or Longs Peak, you need to think bigger.

Your body’s ability to perform at altitude—to transport oxygen efficiently, maintain steady energy levels, make smart decisions on the trail, and recover quickly—is built on a foundation that starts in your kitchen every single day, not just on summit morning.

As a functional sports nutritionist working with hikers and outdoor athletes throughout the Front Range of Colorado, I’ve seen firsthand how the right nutritional foundation transforms people’s high-altitude experiences. Read on to learn about nutrition for hiking 14ers, from the months of preparation through your post-hike recovery meal.

Prepping: Your Daily Diet and Micronutrient Status Matter More Than You Think

Let’s start with the foundation that most hiking blogs completely skip when discussing your nutrition for hiking 14ers: your everyday nutrition.

The truth is, what you eat in April, May, and June directly impacts how you’ll feel on Quandary Peak in July. Your daily diet determines your fitness, your micronutrient stores, your metabolic flexibility, your muscle glycogen capacity, and your body’s ability to adapt to the stress of high altitude.

Build a Balanced, Whole-Foods, Nutrient-Dense Daily Diet

Eating whole foods matters for altitude performance: whole foods provide the full spectrum of vitamins, minerals, antioxidants, and phytonutrients that your body needs to function optimally under stress.

When you’re hiking at 12,000+ feet, your body is under significant physiological stress. Oxygen availability is limited and your cardiovascular system is working harder. Your brain and muscles are demanding fuel and your cells are managing oxidative stress (an imbalance between reactive molecules made in your body and the availability of antioxidants to neutralize them). All of these processes require micronutrients—vitamins and minerals that act as cofactors in thousands of biochemical reactions.

A diet built on ultra-processed foods and refined carbohydrates simply doesn’t provide the raw materials your body needs to perform at altitude.

Instead, during your training season for 14er hiking, focus on:

• Quality proteins (grass-fed meat, wild-caught fish, pastured eggs, legumes)
• Colorful vegetables and fruits (aim for variety)
• Healthy fats (avocados, nuts, seeds, olive oil, fatty fish)
• Whole-food carbohydrates (sweet potatoes, squash, whole grains, properly prepared beans)
• Minimal processed foods and added sugars

This isn’t about perfection. It’s about building a strong nutritional foundation that supports your body’s demands.

Your Iron Status is Key!

Iron is one of the most important micronutrients you need to perform at altitude. I’ll give you a sneak peek into iron here, but read my comprehensive blog about iron for active individuals for even more information.

Iron is essential for oxygen transport. It’s the central component of hemoglobin, the protein in your red blood cells that carries oxygen from your lungs to your muscles (and other parts of your body, of course). At altitude, where oxygen is already limited, your iron status becomes even more critical.

But here’s what most people don’t know: standard iron tests (like serum iron or hemoglobin) don’t tell the whole story. It’s important to do a comprehensive iron panel that includes these markers PLUS ferritin, the storage form of iron in your body.

For optimal performance at altitude, I recommend a ferritin level of 70-100 ng/mL. Many active women, in particular, have ferritin levels well below this range, often in the 20-40 range, which can significantly impact energy levels and endurance capacity.

If you’re planning to hike 14ers this summer and you don’t know your ferritin level, now is the time to get it tested. Low ferritin will absolutely limit your performance when you’re asking your body to perform at 13,000 feet with 40% less oxygen.

This is exactly the type of functional nutrition work that can make or break your 14er season—and it starts months before you ever hit the trail.

Starting Your Hike Off Right: What to Eat Before Hiking a 14er in Colorado

Let’s talk about the 24 hours leading up to your hike. This is where most hikers start thinking about nutrition, but they often miss the mark.

The Night Before: Balanced, Not Bloated

The night before a big hike, many people think they need to “carb load” with massive plates of pasta, white bread, and refined carbohydrates. This outdated approach often leaves you feeling bloated, sluggish, and uncomfortable.

Instead, eat a balanced dinner that includes:

• Protein: chicken, fish, grass-fed beef, or plant-based options
• Whole-food carbohydrates: roasted potatoes, sweet potatoes, whole grains like quinoa or rice, or quality sourdough bread
• Healthy fats: olive oil, avocado, nuts
• Vegetables: a generous serving of colorful veggies

This balanced approach provides sustained energy without the digestive discomfort that comes from overloading on refined carbs. Your body will store adequate glycogen (glucose stored in your muscles and liver) without the blood sugar rollercoaster.

For example, a dinner of grilled salmon with roasted sweet potatoes, sautéed greens with olive oil, and a side of quinoa provides everything your body needs to fuel tomorrow’s adventure.

Morning Of: The Balanced Breakfast You Actually Need

I’m going to be really honest here – a cup of cereal and a cup of coffee is not a balanced breakfast, no matter what the cereal box claims.

If you’re planning to hike for 4-8 hours at altitude, you need real fuel. A balanced breakfast should include:

• Protein: eggs, Greek yogurt, protein smoothie, or nut butter
• Complex carbohydrates: oatmeal, whole grain toast, sweet potato, or fruit
• Healthy fats: avocado, nuts, seeds, or coconut oil
• Add some veggies in there: spinach, onion, or bell peppers in your eggs, mixed greens in your smoothie

For example:

• Scrambled eggs with avocado and whole grain sourdough toast
• Greek yogurt with berries, nuts, and a drizzle of honey
• Oatmeal made with protein powder, topped with almond butter and banana
• A smoothie with protein powder, spinach, berries, banana, and nut butter

Eat this meal 1.5-2 hours before you start hiking to allow for proper digestion. You want to start your hike feeling energized, not uncomfortably full.

Fueling on the Trail: Maintaining Steady Energy at Lower Elevations

Once you’re on the trail, your nutrition strategy shifts to maintaining steady blood sugar and energy levels. The goal is to prevent “bonking”—that awful feeling when your energy completely crashes and every step feels like you’re walking through mud.

The Strategy: Pair Whole-Food Carbs with Protein and Fat

The key to stable energy on the trail is selecting snacks that provide whole-food carbohydrates paired with protein and fat. This combination slows down carbohydrate absorption, resulting in steady blood sugar rather than the spike-and-crash pattern you get from eating refined carbs alone.

Think of protein and fat as the “metering system” for your carbohydrates. They help your body absorb glucose more gradually, providing sustained energy for hours rather than a quick burst followed by a crash.

Trail Snack Ideas for Stable Energy

Here are some of my favorite options that I recommend to clients hiking peaks like Mount Bierstadt, Quandary Peak, or the Grays and Torreys combo:

• Trail mix or granola: I love Wildway granola! It contains a delicious blend of nuts, seeds, and dried fruit with no added sugars. The dates and dried fruit provide the perfect amount of sweetness while the nuts and seeds provide protein and healthy fats. Avoid granola that has added sugars as a primary ingredient.
• Energy bars with simple ingredients: Choose bars with simple, whole-food ingredients
• Nuts and seeds: I personally love pistachios and pecans. My absolute favorite resource for nuts is Wildly Organic. A handful of nuts provides sustained energy and essential minerals.
• Nut butter packets: Pair nut butter packets with apple slices, a banana, or spread on whole grain crackers.
• Dried fruit paired with nuts: I recommend choosing unsulphured dried fruit with no added sugars. The key is pairing dried fruit with a handful of nuts for a more sustained blood sugar and energy response. Dried fruit alone will spike your blood sugar; dried fruit plus almonds provides steady fuel.
• High-quality jerky: Chomps jerky is a great option for clean protein on the trail. The protein helps stabilize blood sugar and provides amino acids for muscle function.
• Plantain or sweet potato chips: These provide whole-food carbohydrates with more nutrients than regular potato chips. Pair with jerky or nuts for balanced fuel.

Adjusting for Duration, Intensity, and Individual Needs

The physiology of hiking for more than 2 hours or hiking at a brisk pace requires carbohydrate intake to replenish glycogen and maintain your pace. Your body’s glycogen stores are limited, and once they’re depleted, your energy and performance will suffer significantly.

Trail nutrition options that provide quality carbohydrates include:

• Fresh fruit (apples, oranges, bananas)
• Dried fruit (unsweetened when possible)
• Sweet potato or plantain chips
• A sandwich or wrap made with high-quality bread or a tortilla

If hiking for more than 2 hours, you may benefit from consuming 30-60 grams of carbohydrates per hour. Start at the low end of this range (30 grams) and work up if needed based on how you feel.

For example, a medium-sized banana provides 27 grams of carbs. Pair your banana with 2 tablespoons of almond butter (which provides protein and fat), and you have a perfectly balanced trail snack that will sustain your energy for the next hour or two.

What to Eat at 10,000-14,000 Feet: Why Carbs Matter More at Altitude

As you climb higher, your body’s nutritional needs shift. This is something many hikers don’t realize until they’re struggling at 12,000 feet wondering why they feel so depleted.

The Physiology of High Altitude

At altitude, your body may rely more heavily on carbohydrates for fuel. Carbohydrate metabolism requires less oxygen than fat metabolism. When oxygen is limited (as it is at 10,000-14,000 feet), your body preferentially uses carbohydrates because it’s more oxygen-efficient.

This means that as you approach the summit of Longs Peak or any other high-altitude 14er, you’ll want to shift your fueling strategy to emphasize carbohydrates more heavily.

Best High-Altitude Fuel Options

Focus on easily digestible carbohydrate sources that don’t require much digestive effort:

• Fresh fruit: Apples, oranges, and bananas are excellent choices
• Dried fruit: Dates, apricots, mango (choose unsweetened varieties when possible)
• Fruit pouches: Applesauce pouches or other fruit purees are easy to consume and digest
• Date or honey pouches: These provide quick carbohydrates with more nutritional value than processed gels

Notice what’s on this list: whole foods that provide carbohydrates along with vitamins, minerals, and phytonutrients. These options provide significantly more nutritional value than gels or Bloks (more on that below).

At higher altitudes, you may also find that your appetite decreases. This is normal, but it’s crucial to continue fueling even if you don’t feel hungry. Set a timer on your watch to remind yourself to eat every 30-45 minutes.

What About Sports Nutrition Products Like Gels and Bloks?

Here’s my contrarian take that often surprises people: most hikers don’t need to fuel with gels, Bloks, and other sugary sports nutrition products. They simply aren’t hiking at an intensity that requires these highly-processed, sugary fuels.

When You Don’t Need Gels

If you’re hiking at a recreational pace—even if you’re hiking for 6-8 hours—whole-food options will serve you better than sports nutrition products. Whole foods provide:

• A broader spectrum of nutrients
• More sustained energy release
• Better satiety
• Less digestive distress for most people
• No artificial ingredients or excessive added sugars

The marketing around sports nutrition products has convinced many outdoor enthusiasts that they need these products to perform. But the reality is that these products were designed for high-intensity endurance athletes (think: marathon runners, cyclists racing for hours) who need rapid carbohydrate absorption during sustained high-intensity efforts.

Most 14er hikers simply aren’t operating at that intensity level.

The Exception: When Gels Might Make Sense

There are scenarios where sports nutrition products can be useful:

• Speed hiking: If you’re trying to set speed records on 14ers or hiking at a pace that significantly elevates your heart rate for extended periods, rapid carbohydrate absorption becomes more important.
• Multi-day backpacking: When you’re hiking multiple days in a row and need to maximize calorie intake while minimizing pack weight, gels and other concentrated carbohydrate sources can be practical.
• Personal digestive tolerance: Some people genuinely do better with liquid or gel nutrition at altitude when solid food becomes unappealing. There are still good options and not-so-great options for gels and liquid nutrition. Work with a nutritionist to find better options.

But for the vast majority of hikers tackling Colorado 14ers at a recreational pace, whole-food options will provide superior nutrition and better sustained energy.

Hydration: Your Strategic Approach to Fluid and Electrolyte Balance

Proper hydration is just as critical as nutrition, especially at altitude where you’re losing more fluid through respiration and may not feel as thirsty as you should.

Start with Your Baseline

Aim to drink half your body weight in ounces of water daily. This is your baseline hydration need before you even factor in hiking.

For example, if you weigh 150 pounds, you should be drinking approximately 75 ounces of water per day as your baseline. This ensures you start your hike properly hydrated rather than playing catch-up on the trail.

Adjust for Altitude and Activity

The amount of water you need to drink while hiking depends on multiple factors, including your body weight, sex, age, the intensity level of your hike, environmental conditions (altitude, heat), and your sweat rate. Therefore, it will take some experimentation to determine your optimal hydration strategy while hiking.

According to the Institute for Altitude Medicine, you should consume an additional 1-1.5 liters of water daily at altitude. This accounts for increased fluid loss through respiration in the dry mountain air and your body’s increased metabolic demands.

Don’t Forget Electrolytes

It is also important to consume electrolytes when hiking for more than 2 hours, especially if you are hiking at altitude or breaking a sweat, provided you don’t suffer from a health condition or take medications that preclude using supplemental electrolytes.

Electrolytes—particularly sodium, potassium, and magnesium—are essential for:

• Proper muscle function
• Nerve signaling
• Fluid balance
• Preventing cramping

I often recommend a low-osmolality electrolyte mix such as Skratch Labs Hydration Sports Drink Mix. Low-osmolality formulas are absorbed more quickly and are less likely to cause digestive upset than high-sugar sports drinks.

A Word of Caution

Always consult with your physician before taking any supplement, including electrolyte supplements, especially if you have any health conditions or take medications that affect fluid or electrolyte balance.

Post-14er Nutrition: The Recovery Window That Sets You Up for Tomorrow

You’ve summited, taken your photos, and made it back to the trailhead. You’re exhausted, maybe a little sunburned, and ready to collapse. But before you do, you need to think about recovery nutrition.

What you eat after hiking is as important as what you eat before and while hiking! Post-hike nutrition supports muscle recovery, allowing muscles to repair overnight so you can go out and hike again the following day, if you so choose.

The 2:1 Carb-to-Protein Ratio

Many hikers do well eating a 2:1 ratio of carbs to protein after a hike. Here’s why this ratio works:

Your muscles will be more sensitive to insulin after a hike and thus more readily able to take up glucose from your bloodstream. This means you can tolerate more carbohydrates after a hike without experiencing a significant blood sugar spike compared to before your hike.

This post-exercise insulin sensitivity is a metabolic window you want to take advantage of. Eating carbohydrates during this window helps replenish your muscle glycogen stores efficiently, preparing your body for your next adventure.

Don’t Skip the Protein

It is crucial to ensure you eat plenty of protein in your post-hike meal.

The amino acids in protein are used to repair damaged muscle tissue and support beneficial training adaptations. When you hike, you create micro-tears in your muscle fibers. Protein provides the building blocks your body needs to repair this damage and build back stronger.

Protein needs vary widely from one person to the next. For healthy hikers seeking to maintain their weight, a total daily protein intake of 1.4-2.0 g/kg body weight may be appropriate. Aim to eat approximately 1/3 of your daily protein intake in your post-hike meal.

For example, if you weigh 70 kg (154 pounds) and aim for 1.6 g/kg, your daily protein target would be 112 grams. Your post-hike meal should include roughly 35-40 grams of protein.

Why Carbs + Protein Work Better Together

Eating sufficient carbohydrates after hiking will help you replenish your glycogen stores. Furthermore, research shows that pairing carbohydrates with protein in a post-exercise meal is more effective at replenishing glycogen than consuming carbohydrates alone.

Combining carbohydrate and protein intake may be more effective for replenishing glycogen because leucine, a muscle-building amino acid found in protein, can promote insulin release. Insulin is a hormone your pancreas makes that helps your tissues take up glucose, including liver and muscle tissues.

Combining carbohydrates and protein may also stimulate glycogen synthase, a critical enzyme involved in glycogen formation. This synergistic effect means you get better recovery from eating carbs and protein together than from eating either macronutrient alone.

Add Anti-Inflammatory Foods

I also recommend incorporating anti-inflammatory foods into your post-hike meal. While inflammation is a normal and desired short-term response to exercise, chronic inflammation can impair exercise recovery and subsequent exercise performance.

Foods with anti-inflammatory properties that may support exercise recovery include:

• Fruits like berries: Blueberries, strawberries, and blackberries are rich in antioxidants
• Leafy greens: Spinach, kale, and other greens provide vitamins and phytonutrients
• Omega-3-rich seafood: Salmon, sardines, and other fatty fish provide anti-inflammatory omega-3 fatty acids

Try to eat this recovery meal within about an hour of finishing your hike to maximize the benefits of that post-exercise metabolic window.

Ready to Feel Strong on Your Next 14er?

Nutrition for hiking 14ers isn’t one-size-fits-all. Your energy needs, hydration strategy, and tolerance at 12,000+ feet are unique—and mistakes can mean the difference between powering to the summit or turning around early.

This blog has provided an overview of the nutritional strategies that support high-altitude hiking performance, from the foundational work you do months in advance to your post-hike recovery meal. But here’s the reality: truly optimizing your nutrition requires personalization.

Your iron status, your individual carb and protein needs, your digestive tolerance at altitude, your training volume, your health history—all of these factors influence what will work best for your body.

If you want a personalized plan that helps you hike stronger, avoid energy crashes, and actually enjoy the experience of summiting Colorado’s beautiful 14ers, I work with Front Range hikers to dial in nutrition for high-altitude performance.

We’ll look at your complete health picture, test your micronutrient status, identify your individual fuel needs, and create a customized nutrition strategy that supports your specific goals—whether that’s summiting your first 14er or completing all 58 peaks.

Schedule your discovery call and let’s make this your strongest 14er season yet!

The content provided on this nutrition blog is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.

The information and recommendations presented here are based on general nutrition principles and may not be suitable for everyone. Individual dietary needs and health concerns vary; what works for one person may not be appropriate for another.

I make every effort to provide accurate and up-to-date information, but the field of nutrition is constantly evolving, and new research may impact dietary recommendations. Therefore, I cannot guarantee the accuracy or completeness of the information presented on this blog.

If you have specific dietary or health concerns, please consult a qualified nutritionist or another healthcare professional for personalized guidance.

Furthermore, the preconception nutrition guidance that works for the average sedentary woman won’t adequately meet the needs of most active women. In this guide, I’ll walk you through the evidence-based nutritional strategies to optimize your fertility while honoring your athletic identity—because you shouldn’t have to choose between the sport you love and the family you want to build.

This blog is all about nutrition for fertility in female athletes; stay tuned for a separate blog on nutrition for fertility in male athletes!

The Paradox of the Fit but Infertile Athlete

Let me guess: You’ve walked into your OB/GYN or a reproductive specialist’s office, and they’ve looked at your athletic physique and dismissed your concerns about your fertility struggles. “You look healthy,” they say, before suggesting IVF without investigating what’s happening beneath the surface.

I see this pattern regularly with active women, and it’s deeply frustrating. Here’s the truth that the fertility industry often overlooks:

Physical fitness does not equal fertility. Just because you’re at the peak of your athletic potential doesn’t mean your body has the resources for optimal reproductive function.

In fact, some of the physiological changes that may have occurred during your athletic career —your low body fat percentage, your elevated cortisol response to training stress, your menstrual irregularities —can work against your fertility. This isn’t a failure on your part. However, it does require a nuanced, athlete-specific approach to optimizing your nutrition and health for conception.

The good news? Once we identify and address the nutritional factors undermining your fertility, your athletic body often responds beautifully. Let’s explore what might be standing between you and conception.

Low Energy Availability – Leading to Relative Energy Deficiency in Sport (RED-S)

The Problem: Low energy availability (LEA) – a chronic deficit between dietary energy intake and energy expenditure through exercise – leading to relative energy deficiency in sport (RED-S) – is the primary driver of functional hypothalamic amenorrhea, the fancy medical terminology for the absence of menstruation in female athletes. And here’s the fundamental truth: if you’re not ovulating and menstruating regularly, conception isn’t possible.

A high percentage of female endurance athletes are at risk for LEA. (Source) The strategy of only eating when you are hungry tends to fail female athletes who are trying to conceive, as exercise can suppress appetite, leading to underfueling. Potential signs that you are underfueling (besides functional hypothalamic amenorrhea and fertility struggles) include persistent fatigue despite optimal sleep and recovery time, reduced immune function, a drop in performance, immune system dysfunction, and stress fractures.

The Solution: You need to eat enough—not just to fuel training, but to support the robust hormone production required for ovulation and conception. This means consuming sufficient energy to cover your basal metabolic needs, daily activity, AND training demands, with enough left over for your reproductive system to function optimally.

I’ll be direct: In some cases, you may need to reduce training volume to restore hormonal balance and menstrual regularity. This can feel like an impossible sacrifice, but there’s also significant room to optimize nutrition first. Together, we can explore how to adequately fuel your athletic pursuits while creating the metabolic environment for fertility.

Macronutrient Intake Imbalances

The Problem: Your macronutrient intake may be imbalanced, either at one end or the other. On one end, insufficient carbohydrate intake is directly associated with hormonal disturbances and menstrual dysfunction in female athletes, compromising both conception and pregnancy outcomes.(Source) 

On the opposite end of the spectrum, excessive carbohydrate consumption paired with inadequate protein and fat creates blood sugar dysregulation, insulin resistance, and sex hormone imbalances—particularly affecting estrogen and progesterone—which directly impact menstrual regularity and fertility. (Source) Your reproductive system interprets chronic low-carb intake as a signal of scarcity, downregulating fertility accordingly.

The Solution: Work with a nutrition professional to determine whether your carb, fat, and/or protein intake is imbalanced, and to develop solutions to bring them into balance to support a healthy menstrual cycle and fertility. If you are inadvertently (or intentionally) eating a low-carb diet, bring back healthy, whole-food carbohydrates that will support your athletic performance and fertility, such as sweet potatoes, white potatoes, fruits, root vegetables, squash, legumes, and whole grains.

A word of caution: There’s a popular pregnancy dietitian whose whole-food approach I deeply respect, but whose carbohydrate recommendations are far too low for most active women. This perfectly illustrates why fertility nutrition for athletes requires true personalization—not generic advice adapted from sedentary populations.

Micronutrient Deficiencies and Insufficiencies

The Problem: As athletes, we demand a lot from our bodies, and our micronutrient needs may be higher than those of the average sedentary person due to factors like increased micronutrient utilization and increased excretion through urine and sweat. (Source) Yet, many athletes are low in critical nutrients. (Source, Source, Source) 

Simultaneously, optimal fertility requires robust micronutrient status to support egg quality, ovulation, implantation, and early pregnancy. The following nutrients are essential for both athletic performance AND fertility—and frequently run low in active women:

• Vitamin D: Vitamin D influences the health of the endometrium – the lining of the uterus – which must be healthy and receptive for conception and implantation to occur. (Source) It is essential for ovarian function and follicle development, a small fluid-filled sac that contains an immature egg. Vitamin D supplementation is linked to an improved hormone status, including reduced androgens, luteinizing hormone (LH), and follicle-stimulating hormone (FSH) in women with PCOS, one of the most common causes of female infertility. (Source) Vitamin D deficiency is common in athletes. (Source)
• Magnesium: Low magnesium is associated with impaired blood sugar control in women with PCOS, which adversely affects fertility. (Source) Magnesium is also needed for vitamin D utilization, which, as discussed above, is imperative for fertility. (Source) It is a cofactor for enzymes involved in the production and function of reproductive system hormones and is linked to egg quality. (Source)
• Omega-3 fatty acids: Omega-3 fatty acids, found in seafood (in their most utilizable forms, EPA and DHA), and in flaxseed, chia seeds, and walnuts (in the precursor form to the more critical long-chain omega-3 fatty acids), regulate inflammation, which is essential for optimizing fertility and supporting egg quality. (Source, Source) Altogether, omega-3 fatty acids are linked to enhanced fertility. (Source)
• Vitamin B12: Vitamin B12 regulates DNA synthesis (crucial for healthy egg development) and oxidative stress and inflammation, which can impair healthy egg development and implantation when elevated. (Source)
• Iron: Iron is needed to support a healthy endometrium for implantation and follicle development. (Source) MANY female endurance athletes, and especially those living at altitude, are low in iron because it is depleted by foot-strike hemolysis, losses through sweat, and higher demands. (Source) You can read more about iron and its specific implications for athletes in this article.
• Zinc: Zinc is crucial for egg development and maturation, fertilization, and the synthesis of reproductive hormones. (Source)

The Solution: I highly recommend comprehensive micronutrient testing for all women preparing for pregnancy, especially active women, who typically have higher nutrient needs than the average woman. A nutrition professional can guide you through which micronutrient tests to order (I use a comprehensive micronutrient panel in my nutrition practice) and help you optimize your micronutrient status through foods and, when necessary, supplements.

Check out my free micronutrient guide for outdoor athletes to learn about the optimal reference ranges for many micronutrients and how to test for them. If you want personalized guidance and testing support, I would love to work with you in my nutrition practice!

Side note: Besides nutritional testing, I also highly recommend getting the following labs done, as these markers also reflect critical aspects of your health that impact fertility:

• Thyroid function panel: Thyroid-stimulating hormone (TSH), total T4, total T3, free T4, free T3, reverse T3, thyroid peroxidase antibodies (TPO Ab), thyroglobulin antibodies (TG Ab)
• Hormone testing (if you are struggling with irregular periods), such as the DUTCH Cycle Mapping test.
• Diurnal cortisol test

Chronic Inflammation and Oxidative Stress

The Problem: Chronic inflammation and oxidative stress, an imbalance between reactive molecules generated in the body by stressors like exercise and the body’s ability to “quench” those free radicals with antioxidants, are linked to fertility impairment. (Source) While exercise offers profound health benefits, intense and excessive endurance training can tip this balance unfavorably if you’re not strategically supporting your body through nutrition and recovery.

The Solution: Eating a nourishing, colorful, whole-foods diet rich in antioxidants to help your body quench oxidative stress and inflammation. Limit high-glycemic and ultra-processed foods, which are linked to heightened inflammation and fertility issues. (Source, Source) Use comprehensive nutritional testing to assess levels of antioxidant nutrients needed for oxidative stress regulation and egg health, such as alpha-lipoic acid and glutathione. (Source, Source)

Gut Health Problems

Emerging research reveals a fascinating connection between gut health and female fertility—and unfortunately, many female outdoor athletes struggle with gastrointestinal issues. At the most fundamental level, gut health determines how effectively you extract and absorb the nutrients essential for optimal fertility.

But the gut-fertility connection goes deeper. Research indicates that the gut microbiome serves as a vital link between environmental factors—such as diet and stress—and reproductive health, specifically influencing the ovarian reserve and oocyte quality. For endurance athletes, who often balance high-performance fueling with reproductive goals, the sources highlight that diet is the most direct and modifiable factor shaping microbial composition; specifically, plant food-rich dietary patterns increase the production of short-chain fatty acids (SCFAs) that support hormonal and immune functions. (Source)

If you struggle with gastrointestinal symptoms like gas, bloating, constipation, or acid reflux, or extraintestinal (outside the intestine) symptoms that link back to the gut, like fatigue, skin issues, and mental health struggles, it is crucial to get to the root of your gut imbalances and address them before trying to conceive.

A Note About Hormonal Contraceptives and Fertility in Athletes

This is a complex topic that deserves acknowledgment: hormonal contraceptives (like the pill) may not only have adverse effects on athletic performance in female athletes but, even after a woman comes off of them, may be indirectly linked to fertility struggles. For example, hormonal contraceptives are linked to depleted levels of multiple micronutrients necessary for fertility.

If you were originally prescribed hormonal contraceptives for “period problems,” they have likely been masking underlying hormonal and inflammatory imbalances for years that will still need to be addressed to achieve optimal fertility.

For more information about hormonal contraceptives and athletic performance, I recommend you check out the work of Dr. Stacy Sims. For more information about how hormonal contraceptives impact fertility, I recommend looking into the extensive work of Lisa Hendrickson-Jack.

The Bottom Line on Fertility Nutrition for Female Outdoor Athletes

Your athletic lifestyle and fertility can coexist, especially when you nourish your body well and prioritize rest, recovery, stress management, and gut health. If you are struggling with fertility issues, then it is reasonable to expect it to take 3-6 months to optimize your health before trying to conceive. Just like training for a big race, the road to optimal fertility isn’t traveled overnight.

Based on everything I’ve discussed in this article, here are practical next steps you can take to optimize your fertility while maintaining your active lifestyle:

• Assess your current energy intake (ideally with a nutrition professional, but you can also start on your own) to ensure you’re eating enough. As long as you don’t have an eating disorder or disordered eating behaviors, using a food tracking app that provides quantitative feedback, such as Cronometer, is a great place to start.
• Next, get key nutritional testing done.
• If you’ve identified any macronutrient imbalances (too low-carb, not enough healthy fats), then work on correcting your macros.
• Evaluate your training volume and recovery.
• Get to know your menstrual cycle intimately. I love TempDrop for this purpose!
• Work with a nutrition provider to personalize your approach. There’s a lot to consider health-wise when you’re trying to conceive, especially if you’re an athlete. I would love to help!

Fertility nutrition for outdoor athletes isn’t one-size-fits-all—and this blog scratches the surface of what’s truly possible. The strategies you’ll discover here reveal the core principles: energy availability as your foundation, macronutrient balance, and the micronutrient gaps many female athletes miss.

A truly personalized approach with a nutrition professional goes deeper—comprehensive assessment of your current dietary intake and needs, functional testing, a customized nutrition plan, strategic supplement recommendations, and ongoing support to troubleshoot the challenges that arise. You’ve trained strategically for countless races, summits, and adventures; optimizing your fertility deserves that same level of personalized attention. 

Ready to move from understanding the problem to building your unique solution? Schedule your 20-minute discovery call to discuss your situation and explore how we can work together to fuel both your peak performance and your dreams of becoming a mother!

The content provided on this nutrition blog is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.

The information and recommendations presented here are based on general nutrition principles and may not be suitable for everyone. Individual dietary needs and health concerns vary; what works for one person may not be appropriate for another.

I make every effort to provide accurate and up-to-date information, but the field of nutrition is constantly evolving, and new research may impact dietary recommendations. Therefore, I cannot guarantee the accuracy or completeness of the information presented on this blog.

If you have specific dietary or health concerns, please consult a qualified nutritionist or another healthcare professional for personalized guidance.

We navigated icy trails winding through the forest with our little one tucked snugly in the ski trailer. We had to frequently check in on him to adjust blankets, apply baby sunscreen, breastfeed, and gauge his comfort level. What would have been a relatively straightforward ski outing pre-baby became an intricate dance of logistics and timing, all while being physically active!

Our ski outing perfectly exemplified this crucial thing: Parenthood – especially if you are an active parent with an active family – is truly an endurance event! It requires great physical and mental stamina, and there’s no finish line or post-race recovery period.

Whether you’re a breastfeeding mom literally fueling another human with your own body (raising my hand here!), a stay-at-home primary caregiver managing your household and caring for children day and night, or a busy full-time working dad, parenthood places extraordinary demands on your physical and cognitive capacity. These demands are nutritionally significant, yet so often overlooked or minimized.

In my nutrition practice, many of my clients are parents navigating these exact challenges. They have busy personal and professional lives, yet they also have ambitious athletic goals—they want to PR their next trail half marathon, train for the Leadville Trail 100 MTB, or ski 14ers this winter. They come to me because they’re struggling to balance it all and are feeling depleted and unable to function as their best selves.

Here’s what I tell them: Optimizing your nutrition and caring for your health as a parent isn’t a luxury—it’s a necessity.

You can’t pour from an empty cup. You can’t be the primary food source for a baby, chase toddlers, excel at work, and train for that ultra if you’re running on coffee and survival snacks. Proper nutrition isn’t about being perfect or having it all together—it’s about giving your body what it needs to sustain the incredible output parenthood demands of you.

Let’s talk about four foundational nutrition strategies that can help you not just survive, but truly thrive during this demanding season of life.

“Optimizing your nutrition and caring for your health as a parent isn’t a luxury—it’s a necessity.“

Four Foundational Nutrition Strategies for Active Parents

1. Start Your Day with a Protein-Rich Breakfast

I know mornings are chaotic as a parent. I wake up around 5 am most mornings so I can get in a workout and shower before my infant son wakes up around 6:30 am. I then need to nurse him, change his diaper, make and feed him breakfast, and clean up the kitchen before our caretaker comes over. Once she’s here, I head to my in-home office for a full day of work. It’s a lot, and I don’t even have to commute!

The rush and time crunch are real. I understand the temptation to grab a granola bar and call it breakfast – or to skip breakfast entirely. However, this is a significant nutritional mistake that can follow you through the rest of the day.

How you start your day nutritionally sets the trajectory for your blood sugar control, energy level, focus, mood, and motivation throughout the rest of the day. Instead of skipping breakfast, try eating a breakfast that provides 25-30 grams of protein.

You can prepare your breakfast in advance (such as egg muffins or a breakfast hash) or make a quick breakfast the morning of, such as a smoothie. Include protein, a whole-food carbohydrate source (such as sweet potato hash, fruit, or sourdough toast), and healthy fats to keep yourself satiated and provide steady, sustained energy. This will help stabilize your blood sugar throughout the day. Stable blood sugar, in turn, enables you to stay sharp and patient (if you’re a parent, you know how important patience is!) throughout the day, AND provides the amino acids your body needs for muscle recovery and exercise adaptation.

2. Include Protein at Each Meal

Starting your day with protein sets a positive trajectory, and continuing that pattern throughout the day maintains it. Include adequate protein at each meal – breakfast, lunch, and dinner – and also a small amount in your snacks. This is an underappreciated but highly effective strategy for keeping your blood sugar and energy steady throughout the day for parenting, work, and training.

Side note – for breastfeeding mothers, protein needs are even higher than for the average active adult. You’re literally building another human’s tissues with nutrients from your own body. Skimping on protein can leave you feeling depleted, weak, and struggling to maintain your own muscle mass and recovery capacity.

Aim for at least a palm-sized portion of protein at each main meal. Ideal protein options at main meals include eggs, meat, poultry, seafood, dairy products (if you tolerate dairy), legumes (like chickpeas and lentils), and organic tofu and tempeh.

Great protein options at snacks include hard-boiled eggs, cottage cheese, Greek yogurt, nuts, seeds, and nut or seed butters.

One of the biggest challenges I hear from parent-athletes is that they simply don’t have time to prepare elaborate meals. I totally get it, and the solution isn’t perfection—it’s having strategies that work within your constraints. In my nutrition practice, I help clients develop realistic, actionable plans to nourish their bodies.

3. Optimize Your Micronutrient Intakes

While macronutrients (protein, carbohydrates, and fats) often get the most attention in the sports nutrition world, micronutrients—vitamins and minerals—are the unsung heroes of energy production, cognitive function, mood regulation, training performance, and recovery. And here’s the reality: many active parents are falling short on key micronutrients.

Micronutrients are involved in virtually every physiological process in your body. For example, B vitamins and magnesium are essential for converting the food you eat into usable energy. Vitamin D and iron support your immune system, which is constantly challenged when you have small children and a heavy training load. They’re necessary for bone health, which is especially important for breastfeeding athletes. They play vital roles in muscle contraction, oxygen transport, and the countless enzymatic reactions that keep you functioning.

When you’re deficient in key micronutrients, you might experience:

• Persistent fatigue that doesn’t improve with rest
• Difficulty recovering from workouts
• Increased susceptibility to illness
• Brain fog and difficulty concentrating
• Mood disturbances, including increased anxiety or low mood
• Poor sleep quality
• Decreased athletic performance

Working with a qualified nutrition professional can help you identify your specific needs based on your diet, training load, life stage, and any symptoms you’re experiencing. Lab testing can reveal deficiencies that might be holding you back.

Because micronutrient optimization is such a crucial and detailed topic, I’ve created a comprehensive free eBook that dives deep into the specific micronutrients that matter most for active parents, food sources, and how to know if you might be falling short.

The bottom line: micronutrients have a big impact on how you feel and perform. Don’t overlook them!

4. Limit Your Intake of Ultra-Processed Foods

Let me be clear – I do not think it is realistic to cut ultra-processed foods out of our diets altogether. As a parent myself, I understand that sometimes the choice is between a less-than-ideal meal or snack and no meal at all. However, relying heavily on ultra-processed foods can significantly affect your energy, recovery, inflammation levels, and overall health. All of these factors directly affect your capacity to show up as the parent and athlete you want to be.

Ultra-processed foods are comprised of substances extracted from other foods, such as starches, oils, added sugars, and emulsifiers. They often bear little resemblance to the whole foods they originated from. Examples of ultra-processed foods include breakfast cereal, potato chips, candy, sugary drinks, and (yes) even vegan meat alternatives like “Beyond Meat”. These foods are often high in calories, low in nutrients, and can lead to weight gain if consumed in excess.

Ultra-processed foods send your blood sugar on a roller coaster, are associated with increased inflammation, and may have adverse effects on your gut health, where all of your food digestion and nutrition absorption takes place. Reducing your intake of ultra-processed foods can, therefore, make a big difference in your energy and inflammation level, and your ability to extract nourishment from your food.

What does limiting ultra-processed foods look like practically?

• Choose whole grains over refined grains when possible: brown rice instead of white, whole-grain bread instead of white bread, steel-cut oats instead of instant oats.
• Prioritize whole fruits over fruit juice or fruit snacks. The fiber in whole fruit slows sugar absorption and provides satiety.
• Cook at home more often than eating out or relying on packaged meals. Even simple home-cooked meals—a piece of grilled protein, roasted vegetables, and a baked potato—provide far more nutrition and far fewer inflammatory ingredients than most restaurant or packaged equivalents.
• Read ingredient lists. If a product has a long list of ingredients you don’t recognize or can’t pronounce, it’s likely ultra-processed. That doesn’t mean you can never eat it, but it shouldn’t be a staple of your diet.
• Keep minimally processed convenience foods on hand for busy times: pre-washed salad greens, rotisserie chicken, frozen vegetables, canned beans, eggs, Greek yogurt, nuts, and fresh fruit. These items require minimal preparation but provide real nutrition.

Again, I want to emphasize: this isn’t about never eating processed foods. It’s about the overall pattern of your diet. If 90% of what you eat is minimally processed, nutrient-dense food, there’s absolutely room for some treats, convenience items, and less-than-perfect choices. The goal is to build your diet on nourishing foods that support health, performance, and resilience.

Self-Care Isn’t a Luxury as a Parent – It’s a Necessity

When you prioritize your health and nutrition, you’re not being selfish—you’re ensuring you can show up fully for your family, your career, and your adventures. You deserve to feel energized, mentally sharp, and physically strong. Not just someday down the road when the kids are all grown up—right now, in the thick of parenthood.

Taking care of YOU is essential to taking care of them.

I see this transformation regularly in my practice. Parents come to me feeling depleted, struggling to balance everything, wondering if they need to give up their athletic goals or just accept feeling tired all the time. Then we implement these foundational nutrition strategies—nothing extreme, nothing unsustainable, just consistent, solid nutrition practices—and everything shifts.

They have energy for morning workouts and evening playtime. They’re more patient and present with their kids. They’re performing better in their training and recovering more effectively. They’re sleeping better. They’re getting sick less often. They’re hitting PRs while also being the parents they want to be.

This is why I love working with active and outdoorsy parents in my nutrition practice. You’re a unique population with unique demands, and you deserve support that understands and honors both your athletic ambitions and your commitment to your family!

Parenthood is indeed your longest endurance event. But unlike a race, you don’t just want to survive to the finish line—you want to thrive throughout the entire journey. Proper nutrition is what makes that possible.

The content provided on this nutrition blog is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.

The information and recommendations presented here are based on general nutrition principles and may not be suitable for everyone. Individual dietary needs and health concerns vary, and what works for one person may not be appropriate for another.

I make every effort to provide accurate and up-to-date information, but the field of nutrition is constantly evolving, and new research may impact dietary recommendations. Therefore, I cannot guarantee the accuracy or completeness of the information presented on this blog.

If you have specific dietary or health concerns, please consult a qualified nutritionist or another healthcare professional for personalized guidance.

These substances—whether they come from the environment, the products you use, or are made inside your body—can quietly pile up and take a toll on your energy, athletic performance, and recovery. In this blog, we’ll discuss six sources of toxin exposures that athletes face and why supporting your body’s detoxification systems can aid your athletic performance and long-term health.

What is Detoxification?

The term “detoxification” may sound gimmicky, likely because many people associate it with questionable practices, such as juice cleanses and shady supplements. However, the reality is that “detoxification” is simply the process by which your body uses a coordinated set of biochemical pathways and organs to process and rid itself of toxins. Your detox system links together your brain, liver, kidneys, gastrointestinal system, lymphatic system, and skin to create an elegant system for handling toxins.

“Toxins” (another term that’s often misconstrued) are substances that can be natural or man-made, acquired from outside the body or produced in it, that harm human health. In our modern world, we are exposed to a mind-boggling number of toxins – far more than ever before in human history. (Source, Source)

As athletes, we often consider what we put into our bodies in terms of food and hydration – chances are that you do if you’re reading this blog! However, few athletes consider what goes into their bodies in terms of toxins, let alone how their bodies handle those toxins. Yet, the reality is that your ongoing, cumulative exposure to toxins may be hurting your physiology and, in turn, negatively affecting your athletic performance, recovery, and long-term health.

Why Does Detoxification Matter for Athletes?

Most athletes focus on training harder or eating cleaner to perform better, but few realize how much their body’s ability to detoxify plays into the equation. Your detox organs, including your liver and kidneys, don’t just clear out what your body doesn’t need—they also help keep your metabolism, recovery, and energy systems running smoothly. (Source, Source, Source)

When those systems become bogged down, fatigue, inflammation, and sluggish recovery can creep in, regardless of how dialed-in your training is.

Supporting detoxification isn’t about trendy cleanses—it’s about helping your body function at its peak so you can train harder, recover faster, and feel your best.

Six Surprising Sources of Toxin Exposures for Outdoor Athletes and Their Health Effects

Here are six of the most common and, to many athletes, surprising sources of toxins that we encounter in daily life.

Microplastics

Microplastics are tiny, ubiquitous pieces of plastic that range in size from 1 nanometer (nm) to 5 millimeters (mm). They are intentionally manufactured to be used in the creation of larger plastic products or result from plastic degradation in response to wear and tear, heat, washing, and other environmental stressors. (Source)

Microplastic exposure is linked to:

• Damage to the lungs (a pretty concerning effect for athletes demanding a lot from their respiratory systems!) (Source)
• Gut inflammation and microbiome disruption (Source)
• Hormone imbalances (Source)
• Cognitive dysfunction (Source)

Athletes are exposed to microplastics through:

• Microbeads in face scrubs and toothpaste (Source, Source)
• Microfibers shed from polyester clothing (like most of your athletic clothes!) (Source)
• Disposable coffee cup liners (Source, Source)
• Plastic water bottles (yes, your Nalgene water bottle is mostly likely shedding microplastics into your water) (Source)
• Nylon tea bags (Source, Source)

The more plastic products we use in our active lives – plastic water bottles, synthetic fiber clothing, running shoes, hiking boots, yoga mats, etc. – the most likely we are to have a significant body burden of microplastics.

Ultra-processed Foods and Beverages

Ultra-processed foods are comprised of substances extracted from other foods, such as starches, oils, added sugars, and emulsifiers. They often bear little resemblance to the whole foods they originated from. Examples of ultra-processed foods that athletes commonly reach for include breakfast cereal, potato chips, candy, and energy drinks. These foods are often high in calories and low in nutrients. However, beyond their caloric content, ultra-processed foods and beverages can also be a significant source of environmental toxin exposure.

Eating ultra-processed foods and beverages is linked to a higher intake of “forever chemicals” and microplastics, likely because these toxins migrate into the food as it is being processed. (Source, Source) Athletes often eat a larger volume of food than the average person, which may expose them to even greater amounts of foodborne toxic contaminants.

We already discussed some of the health problems associated with microplastics above. “Forever chemicals” like per- and polyfluoroalkyl substances (PFAS) are used in products with non-stick and water-repellant properties, including a lot of outdoor gear. (Source) PFAS are linked to altered immune function, thyroid problems, and weight gain. (Source) These are physiological effects that could significantly compromise performance and recovery by increasing chronic inflammation (a barrier to efficient post-exercise recovery), possibly increasing your risk of respiratory infections (Source), and impairing your ability to reach your body composition goals.

Pesticides and Herbicides

Pesticides and herbicides are chemicals used to deter a variety of pests, from weeds to insects. They are heavily used in agriculture and thus end up in our food.

One of the most important effects of pesticides and herbicides for athletes is that they’re linked to mitochondrial damage. (Source) Mitochondria are the cellular powerhouses that generate the energy you need to fuel your daily life and athletic endeavors; without healthy mitochondria, achieving optimal health and athletic performance may be challenging.

Eating plenty of fruits and vegetables is vital as an athlete for regulating inflammation, optimizing micronutrient intake, and supporting gut health. However, many fruits and vegetables in the United States are significantly contaminated with pesticides and herbicides. You can remove some pesticide and herbicide residues by washing produce before eating it, but this will not remove all residues. This is why I recommend that my clients try to buy organic produce whenever possible and refer to the Environmental Working Group’s Shopper’s Guide to Pesticides in Produce to determine which types of conventionally grown produce have the highest pesticide and herbicide residues, so they can prioritize which ones to buy organic and which to buy conventionally.

Water Contaminants

Water is essential for every process in your body—from regulating temperature to breaking down food for energy. But if you’re drinking straight from the tap, you might be taking in more than just H₂O. Studies show that tap water often contains chlorine disinfection byproducts, “forever chemicals” (PFAS), and even traces of pharmaceutical drugs—all of which can add to your body’s toxic load. (Source, Source, Source) And if you rely on well water, that’s not automatically safer—it can carry its own mix of pollutants. Choosing clean, filtered water is a straightforward way to protect both your health and your performance.

Air Pollution

When you train near busy roads, you’re not just pushing your limits—you’re also breathing in fine particles called PM2.5, released from exhaust and stirred up by passing traffic. These tiny pollutants can penetrate deep into your lungs, where they may reduce oxygen delivery, strain your cardiovascular system, and may impair your performance and recovery. (Source, Source) Over time, that added stress can erode endurance and performance, even in the most fit athletes.

Reactive Oxygen Species from Exercise

Reactive oxygen species (ROS) are reactive molecules that your body generates as byproducts of metabolism, including metabolism during exercise. Those who train heavily can end up producing a significant amount of ROS, which contributes to the body’s total load of toxins that need to be processed and eliminated. (Source, Source)

This is not a comprehensive list of all toxins to which outdoor athletes are exposed, but it is a good starting point for addressing toxin exposures and making lifestyle changes to reduce them.

How to Start Supporting Detoxification as an Outdoor Athlete

Starting to support your body’s natural detox pathways doesn’t have to be complicated—small, intentional changes can make a real difference in how you feel and perform. Here are a few simple places to start:

• Prioritize whole, nutrient-dense foods. Your body relies on high-quality protein, fiber, phytonutrients, and essential vitamins and minerals to process and eliminate toxins. Limiting ultra-processed and takeout foods also helps reduce exposure to hidden environmental contaminants. (Source)
• Swap to non-toxic products. Choose safer cleaning and personal care products to lower your daily toxic load. The Environmental Working Group’s Skin Deep and Guide to Healthy Cleaning databases are great tools to help you make cleaner choices.
• Nurture your gut health. A balanced gut microbiome supports healthy detoxification and overall resilience—another reason to focus on whole foods and fiber. (Source)
• Opt for natural fiber athletic clothes whenever possible. Synthetic performance wear sheds microplastics that can accumulate in your body and the environment. Choose cotton, merino wool, or bamboo when possible.
• Get personalized guidance. Your genetics and lifestyle influence how efficiently your body detoxifies. (Source) Working with a functional sports nutritionist trained in nutrigenomics can help you identify whether additional detox support is needed—and design a plan that’s tailored to your unique physiology and athletic goals.

With the proper support, detoxification becomes less about restriction and more about unlocking your body’s full potential for health, energy, and performance.For comprehensive nutrition care to support your athletic performance and whole-body health, including detoxification, my Trailblazer Nutrition™ program can get you there! If you are ready to begin, I’d love to work with you!

Farmers’ markets offer access to fresh, nutritious, and (often) organically-grown produce (even if not certified organic), meat, poultry, eggs, and other whole foods that you can use to fuel your health and athletic performance. In this blog, I’ll highlight several farmers’ markets in the Denver area where you can pick up nutrient-dense foods to fuel your life and your adventures!

Boulder Farmer’s Market

Perhaps the most famous farmers’ market in the Denver area is the Boulder Farmers’ Market. Boulder has long been known for being a health-centric and active city, and its farmers’ market is the perfect place to pick up fresh, whole foods to fuel your athletic adventures!

When I lived in Broomfield, Colorado, during my first few years in Colorado, I often visited the Boulder Farmer’s Market. It is my favorite farmer’s market in the Front Range; the only downside is that they don’t allow pets, so I couldn’t bring my dog. 🙃

Some of my favorite produce purchases at the Boulder Farmer’s Market came from Aspen Moon Farm, a beautiful farm north of Boulder in Longmont. They have USDA Certified Organic vegetables, herbs, and even starter plants. I also love picking up mushrooms from Hazel Dell Mushrooms. I recommend trying their Lion’s Mane mushrooms – they are delicious pan-fried in a bit of butter!

Athlete-Friendly Functional Food at the Farmer’s Market: Beets

Pictured above, you’ll see the beautiful beets I got in my Aspen Moon Farm’s CSA order! Beets are a vegetable that should absolutely be in your diet as an outdoor athlete. They contain phytonutrients, including nitrates, that can improve anaerobic performance (such as sprints). Beetroot consumption is also associated with increased muscular strength and endurance performance and lower post-exercise muscle soreness in mountain climbers! (Source, Source)

Here’s my favorite way to prepare beets (it’s super simple):

1. Preheat your oven to 425 degrees Fahrenheit.
2. Place the beets in a glass or oven-safe enamel baking dish in a single layer with ¼ inch water (the water will create steam to help cook the beets).
3. Place a layer of unbleached parchment paper over the beets and then a layer of foil over that.
4. Roast the beets for an hour or until they are tender when you pierce them with a fork.

Golden Farmer’s Market

The Golden Farmer’s Market is another highly rated farmers’ market in the Front Range of Colorado. They are open on Saturdays from 8 am to 1 pm, May 31st through October 4th, with vendors selling everything from peaches to kombucha to mushrooms.

Athlete-Friendly Functional Food at the Farmer’s Market: Kombucha

Fermented foods are powerhouses of probiotic bacteria and beneficial probiotic metabolites that can support our health and wellness as outdoor athletes. Kombucha – which you can find from multiple vendors at the Golden Farmer’s Market – is associated with reduced oxidative stress and inflammation, two factors that (in excess) can hinder athletic performance and recovery. (Source, Source)

Kombucha also contains probiotics, live microorganisms that can provide health benefits when consumed. Kombucha probiotics are associated with increases in beneficial gut bacteria (Source, [in vitro] Source)

As I’ve written about before, a healthy gut is vital for your long-term health and athletic performance. Kombucha (and other fermented foods) can be powerful allies in supporting your gut health!

South Pearl Street Farmer’s Market

The South Pearl Street Farmer’s Market is a popular farmer’s market in Denver proper. They have a ton of vendors! One of my favorite vendors is Il Porcellino Salumi, an artisan meat producer with all sorts of charcuterie.

Athlete-Friendly Functional Food at the Farmer’s Market: Dark Leafy Greens

Dark leafy greens like kale, collards, and mustard greens are a great source of magnesium, a mineral that is vital for outdoor athletes. Magnesium is required for hundreds of biochemical reactions inside the body, including cellular energy production, maintenance of bone density, muscle contraction and relaxation, blood pressure regulation, hormone balance, and mental health.

You can eat dark leafy greens in a salad, saute them gently and serve with protein and a starch for dinner, or add them to smoothies (spinach tends to work well in smoothies, in my experience).

Farmers’ markets are a wonderful place to acquire whole, fresh foods to fuel your body and your outdoor adventures. If you live in the Denver area, the Boulder, Golden, and South Pearl Street Farmer’s Markets are the top ones to visit, in my experience.

Have you visited any Denver-area farmers’ markets? I’d love to hear about your experiences in the comments!

In my late teens, as I was entering college, I became very sick. I was finally diagnosed with Lyme disease at age 21, after having been very ill for four years with a diverse array of symptoms, including severe fatigue, gastrointestinal issues, anxiety, depression, insomnia, multiple chemical sensitivities, and food sensitivities. 

Once I was diagnosed, the actual recovery journey began. I spent the next eight years trying numerous therapies for Lyme disease, ranging from antibiotics and IVs to herbal protocols. I eventually found that an integrative approach, including functional medicine and functional nutrition, helped me the most. My experience ignited my passion for nutrition and led me to become a clinical nutritionist. I spent my early career working in two medical practices providing nutrition care to individuals with Lyme disease and co-infections, which led me to become a nutrition specialist in this area. I even wrote a book on nutrition for Lyme disease!

My journey with Lyme disease profoundly changed my relationship with my health, my athletic performance, and the outdoors. Since Lyme disease is common in the outdoor athlete community, I felt it would be helpful and, hopefully, inspiring for me to share about my personal Lyme journey.

In this blog, I’ll share about my Lyme disease journey as a functional nutritionist and outdoor athlete, practical guidance for active individuals with Lyme disease, and nutritional tools that can help with recovery. 

Please note that I am an affiliate for some of the products I’ve linked to in this post. If you click the link here and make a purchase, I may earn a commission at no extra cost to you. In addition, as an Amazon Associate, I earn from qualifying purchases.

What is Lyme Disease?

Lyme disease is an infectious disease caused by several bacteria from the Borrelia genus, including Borrelia burgdorferi and B. mayonii in the U.S. and B. garinii and B. afzelii in Europe. (Source) The bacteria that cause Lyme disease are transmitted to humans through the bite of an infected tick or other insect. The black-legged deer tick (Ixodes scapularis) is the primary tick vector for Lyme disease on the east coast and in the midwestern U.S. The Western Black-Legged Deer Tick (Ixodes pacificus) is a vector of Lyme disease on the West Coast. (Source)

Lyme disease was first identified in 1975 when a group of people in the town of Old Lyme, Connecticut, came down with a mysterious illness. The adults and children, who suffered from arthritic symptoms and rashes, were initially believed to be suffering from a viral infection transmitted by mosquitoes. The disease came to be known as “Lyme disease.” In 1981, a medical entomologist named Dr. Willy Burgdorfer discovered that a spirochete (a spiral-shaped bacterium) was responsible for the illness, which he named Borrelia burgdorferi.

Despite the recency with which Lyme disease was discovered, anthropological research indicates Lyme disease has been with humans for a long time; in 1991, a 5,300-year-old ice mummy named “Otzi” found in a frozen alpine glacier was found to harbor Borrelia inside his body. (Source) 

My Life Before Lyme

I likely contracted Lyme disease sometime in my childhood or adolescence, since I spent so much time outdoors growing up in a Lyme-endemic area. From middle school onward, I developed a passion for distance running and was a member of the track and cross-country teams in both middle school and high school. I also loved traveling to National Parks with my family, where we did lots of hiking. Living an active lifestyle came naturally, but also exposed me to many environments with ticks.

Before the start of my Lyme disease journey, I had an interest in nutrition but hadn’t considered making it my career. I originally wanted to become a physical therapist and was on a pre-physical therapy track during my first year of college. As for nutrition, I had experimented with vegetarianism and veganism. Unfortunately, these dietary experiments didn’t work well for me; in fact, I think the nutrient deficiencies I experienced on vegetarian and vegan diets may have contributed to gut and immune dysfunction, making me more susceptible to illness when I was exposed to Lyme disease. 

The Long, Winding Road of Lyme Disease

My Lyme disease symptoms hit full-force in the second half of my freshman year of college. I began to experience insomnia, waking five or more times a night. I was anxious and severely depressed, and had strange rashes on my skin. My digestion was a mess and I had relentless stomach pain. Eventually, I became so ill that I had to withdraw from college one week into my sophomore year. 

Thus began the long, winding road of health professionals, confusion, and illness. For the next four years (yes, it took four years to get a Lyme disease diagnosis, even though I lived in a Lyme-endemic area!) I saw a litany of healthcare providers – conventional mental healthcare providers, a gastroenterologist, and naturopathic doctors. Finally, in 2014, I landed in the office of Lyme-literate medical doctor (LLMD), who ran many tests and diagnosed me with Lyme disease and co-infections. At this point, I not only had my original symptoms (anxiety, depression, gut issues, rashes, and insomnia) but also chronic fatigue, numerous food sensitivities, amenorrhea (lack of a menstrual period), low blood pressure and fainting, and severe brain fog. 

Once I was diagnosed, it took four more years before I finally felt like myself again. Ultimately, the therapies that helped me the most were a comprehensive herbal protocol that I followed for two years, a whole-food anti-inflammatory diet, multiple gut-healing protocols, detoxification support, getting out of a moldy environment I’d been living in, regular exercise, and getting plenty of restorative sleep. 

As I was recovering from Lyme disease, the illness took a significant emotional toll. When I was too tired to walk up a flight of stairs and could barely think straight, I felt like I had lost my identity as an active, outdoorsy, intelligent, and high-achieving person. This was something I had to gain back slowly during my recovery. My move to Colorado and participation in rock climbing, trail running, and hiking were instrumental in supporting my recovery. These outdoor activities helped me regain my strength, joy, and confidence in my body and mind. 

Today, I’m happy to say that I’m healthier than I’ve ever been before in my life. I can mountaineer, run marathons, rock climb, backpack, and hike. I also just had my first baby, and have maintained good health! 

My Lyme journey was truly an education in health and wellness. I’m passionate about applying what I’ve learned from my personal health journey, combined with my education and professional experience, to support my active, outdoorsy clients with Lyme disease.

What Lyme Disease Taught Me About the Body and Performance

My journey with Lyme disease taught me invaluable lessons about the body, health, and athletic performance. These insights continue to shape how I work with my clients—active outdoor enthusiasts, such as trail runners, climbers, mountaineers, and cyclists, some of whom may be facing Lyme disease or other chronic health challenges. Here’s a high-level overview of what I’ve learned:

1. A Healthy Immune System Is Foundational to Well-Being

Treating Lyme disease isn’t just about targeting pathogens—it’s also about restoring and supporting the immune system, which is our body’s natural defense mechanism. When I became sick with Lyme, my immune system was already compromised. Years of following diets that didn’t work for my biology (including vegetarian and vegan diets), underlying gut dysfunction (remember: about 70% of the immune system lives in the gut), and chronic stress had all taken their toll.

When I began addressing these immune-depleting factors—by shifting to a nutrient-dense, omnivorous diet, implementing gut-healing protocols, and reducing chronic stress—my body became much more responsive to Lyme treatment.

This experience is not unique. Many of my outdoor athlete clients unknowingly face similar issues. Training, nutrient-poor diets, and unmanaged stress all compound to create a perfect storm for immune dysfunction. This can lead to frequent infections or even autoimmune conditions.

One tool that may support immune recovery from Lyme is monolaurin, a fatty acid naturally found in coconut products and human breast milk. Monolaurin has well-documented antimicrobial properties, including antibacterial effects against Borrelia burgdorferi, the bacteria responsible for Lyme disease. It also helps upregulate beneficial gut bacteria, supporting overall immune resilience. (Source, Source, Source)

Tip: Start with monolaurin slowly, as it can disrupt biofilm —a sticky matrix created by bacteria to protect themselves against antimicrobial agents, such as antibiotics. Biofilm disruption can trigger a temporary increase in inflammation or “die-off” symptoms. The typical max dose is 3,000 mg three times per day, but it is best to start at a lower dose and increase gradually. My preferred source of monolaurin is Lauricidin. 

Note: Its detergent-like properties can occasionally cause mild GI upset—such as bloating or stool changes. If that happens, reduce the dosage and increase more slowly.

Supporting the immune system isn’t just a recovery strategy for people with Lyme disease or other immune challenges —it’s a long-term investment in your athletic longevity and performance.

2. Mitochondria Matter (A Lot)

Mitochondria are the powerhouses of your cells, responsible for generating ATP—the energy currency that fuels both your daily functions and athletic performance. Mitochondrial dysfunction is associated with Lyme disease and may contribute to symptoms like fatigue, brain fog, and reduced exercise capacity. (Source, Source) 

During my own recovery, I focused on optimizing mitochondrial health by:

• Prioritizing restorative sleep
• Maintaining gentle but consistent movement
• Eating a nutrient-rich, phytonutrient-dense diet

One supplement that played a key role for me was Coenzyme Q10 (CoQ10). This antioxidant helps mitochondria produce ATP more efficiently and may improve exercise tolerance—something crucial for anyone returning to sport after illness.

In one randomized controlled trial, participants with chronic fatigue syndrome (which shares many traits with chronic Lyme disease) experienced improvements in fatigue and heart rate regulation when taking CoQ10 with NAD, another mitochondrial-supportive nutrient. (Source) The reduction in max heart rate indicated a more balanced stress response during exercise.

Tip: CoQ10 is best absorbed with food. Dosage typically ranges from 90 to 200 mg/day.

For outdoor athletes, supporting mitochondrial function is essential not just for energy, but also for immune regulation and inflammation control.

3. Gut Health Is Essential for Recovery and Performance

Your gut plays a central role in both immune function and nutrient absorption. Digestive issues like bloating, gas, loose stools, and constipation are common—and often overlooked in individuals with Lyme disease and outdoor enthusiasts alike. In fact, Lyme disease can significantly impact the gastrointestinal system AND affect your athletic performance and recovery by influencing inflammation and nutrient absorption. (Source, Source)

In my practice, I routinely work on restoring gut health as a foundation for both recovery and sustainable performance.

One key intervention that supports gut health is the use of probiotics. Probiotics are live microorganisms that improve the balance of the gut microbiota. Here’s how to choose a high-quality product:

• Look for a probiotic that contains Lactobacillus acidophilus and Lactobacillus gasseri. Both of these probiotic strains have been found to inhibit Candida overgrowth. In my experience, Candida overgrowth is common among individuals with Lyme disease who have taken antibiotics and among outdoor enthusiasts who consume a diet high in processed foods and refined carbohydrates. 
• Try Saccharomyces boulardii in addition to a probiotic that contains Lactobacillus strains. S. boulardii is a beneficial yeast that inhibits Candida overgrowth.  
• Look for a probiotic that provides at least 10 billion CFU (colony-forming units) of probiotics.

Bringing It All Together

If you’re an outdoor enthusiast with Lyme disease (or another chronic illness), caring for your immune system, mitochondria, and gut health isn’t optional—it’s essential. These systems are deeply interconnected and foundational to healing and performance.

In my nutrition practice, I take an integrative, evidence-informed approach to help outdoor athletes like you rebuild from chronic infections and get back to doing what you love—with more resilience and clarity than ever before.

Lyme Disease and Outdoor Athletes: What You Should Know

As an outdoor athlete, it is essential to be aware of Lyme disease and take steps to mitigate your risk. As a Lyme survivor and educator, here are my recommendations:

Educate yourself about the risk of Lyme disease and other tickborne infections in your area, where you recreate, and when you travel. It is a mistake to believe that Lyme disease can only be contracted on the East Coast of the United States. The truth is that ticks that transmit Borrelia are present across the United States, thereby expanding the geographic range of people vulnerable to Lyme disease. (Source) However, the majority of Lyme disease cases are concentrated in the Northeast, Mid-Atlantic, and upper Midwest regions.

Do a tick check every time you come in from the outdoors if you live in an area where Lyme disease and other tickborne infections are possible. Take your clothes off as soon as you get in the house and throw them in the dryer – the heat can help kill ticks. (Source)

Be aware of the signs of Lyme disease. The tricky thing here is that tick bites are usually painless, and many people do not remember being bitten. (Source) Second, 20-30 percent of individuals with Lyme disease don’t experience the expected bullseye-shaped EM rash, and atypical presentations of the rash (presentations that don’t resemble a bullseye) may be missed, especially in individuals with darker skin. (Source) Therefore, you also need to watch out for symptoms like fever, chills, headache, stiff neck, fatigue, aching joint pain, sore throat, and swelling of the lymph nodes.

Protect yourself in the outdoors. I use Repel DEET-free lemon eucalyptus insect repellent to protect myself from ticks and mosquitoes. When walking or running on trails, try to stay in the center of the trail (if possible) and avoid moving through deep grass. If the trail includes deep grasses, consider wearing pants and long sleeves instead of shorts and short sleeves – this may be more feasible if you are hiking or backpacking than running. 

If you are bitten by a tick, don’t delay seeking medical attention. If you are bitten by a tick that may be carrying Lyme disease, the conventional CDC and IDSA-endorsed treatment recommendation for acute Lyme disease (within the first 72 hours of a tick bite) is a single 200-mg oral dose of doxycycline. For individuals with the bull’s-eye rash, the CDC and IDSA recommend a 10-day course of doxycycline or a 14-day course of amoxicillin or cefuroxime, rather than more prolonged treatment. Sometimes, azithromycin may be used for 5–10 days, with a 7-day course preferred in the U.S. 

If you contract Lyme disease, take an integrative approach to recovery. While antibiotics are the frontline treatment for Lyme disease, as a Lyme survivor and functional nutritionist who has worked with hundreds of clients with Lyme disease, I recommend going above and beyond antibiotics to support your recovery. Optimizing your nutrition to support healthy immune function, mitochondrial function, and gut health will get you better results than relying on antibiotics alone, in my experience. 

Supporting Outdoor Enthusiasts with Lyme Disease

I help outdoor enthusiasts (including those with Lyme disease) confidently fuel their bodies for sustained energy, smooth digestion, and stress resilience, so that they can unlock peak performance and feel their best in daily life and during trail running, mountain biking, climbing, and beyond.

Unlike one-size-fits-all sports nutrition approaches, I use targeted functional nutrition strategies based on the latest research, lab testing, supplements, and lifestyle upgrades – to elevate whole-body health for daily life and epic outdoor adventures.

Lyme disease can be a harrowing experience – I’ve lived it. But I also know that recovery is possible when you take an integrative approach that includes functional nutrition care. Want help accelerating your Lyme recovery so you can get back to the outdoor sports you love? My Trailblazer Nutrition program is your next best step! Learn more about the program here. 

Are you an outdoor enthusiast who has recovered from Lyme disease? I’d love to hear more about your experience! Please share what has worked for you in recovery in the comments. 

The content provided on this nutrition blog is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.

The information and recommendations presented here are based on general nutrition principles and may not be suitable for everyone. Individual dietary needs and health concerns vary, and what works for one person may not be appropriate for another.

I make every effort to provide accurate and up-to-date information, but the field of nutrition is constantly evolving, and new research may impact dietary recommendations. Therefore, I cannot guarantee the accuracy or completeness of the information presented on this blog.

If you have specific dietary or health concerns, please consult a qualified nutritionist or another healthcare professional for personalized guidance.

When I recently became a new mom, I was shocked by how physically and mentally demanding motherhood is. Between breastfeeding my baby every 2-3 hours (and burning somewhere around 500 extra calories per day in the process!), running around all day tending to his needs, juggling new appointments with various healthcare providers, caring for our dog, and tending to household tasks and my marriage – I found myself utterly exhausted at the end of each day. And this was before I returned to my full-time job! 

As a functional nutritionist, I started to realize that parenting isn’t just an emotional journey—it’s a full-on endurance event. Much like training, parenthood places significant nutritional demands on the body due to the combination of physical and psychological demands it entails. (Source, Source, Source) 

Parenthood is the ultimate endurance event because it doesn’t end after a couple of hours, days, or weeks – it continues for years!

Many of my clients are parents who want to PR their next trail half-marathon, finish the Leadville Trail 100 MTB, or complete multiple climbing projects. This takes the endurance event that is parenthood up a notch, to say the least! They want nutrition care that supports their energy and health so they can show up fully for their families and in their professional and sporting lives.

In this blog, I’ll discuss the nutritional demands of parenthood, how these demands are increased when parents are also athletes, and how a comprehensive performance nutrition approach can help active parents thrive. 

The Nutritional Demands of Parenthood

We don’t often think of parenthood as “physical activity,” but for many parents, it is! Whether you are a stay-at-home mom caring for your baby all day, a parent constantly chasing after your active toddler, or working parents juggling car pools and all the household tasks involved with caring for kids and teenagers, parenthood is an active time for many!

The cognitive load of juggling work, a household, and children places significant demands on your brain. Your brain is a major consumer of calories, gobbling up about 20% of your daily energy (calorie) requirement! (Source) 

In addition, the sleep deprivation that often accompanies parenthood, at least in the early days, necessitates more food intake to keep you awake. (Source) And then, of course, the mental and emotional stress associated with caring for children may deplete B vitamins and magnesium, among other nutrients. (Source)

If you are a breastfeeding mother, your body is already burning about 500 calories more per day than it does at baseline. (Source) This calorie burn is basically equivalent to running five-6 miles a day!

Fueling Properly When Parents Are Also Athletes

I work with many active parents ranging from a high-level climber who has a young child and works full-time to a day training for long-distance mountain bike races. These individuals are ambitious athletes AND don’t want to compromise their personal or professional lives. 

When parents are also outdoor athletes, their fueling needs are increased further! Training, recovery, and racing expend a lot of calories. Individual calorie burn varies from one athlete to the next. If you’re curious, you can estimate the amount of calories you burn during physical activity with the total daily energy expenditure equation.

Total energy expenditure is calculated as follows:

TEE = BMR + TEF + SPA + TEA

• TEE = total energy expenditure
• BMR = basal metabolic rate (such as the Harris-Benedict equation)
• TEF = thermic effect of food (can use a TEF online calculator)
• SPA = spontaneous physical activity (% of RMR)
• TEA = thermic effect of activity

To calculate TEA and SPA, you’ll need to look up energy expenditure tables online. Alternatively, a functional nutritionist can use activity tables to calculate your estimated TEA and SPA. 

While the TEE calculation isn’t perfect because people’s individual calorie burn varies based on other factors, including their hormone status, it is a good starting point for ascertaining your unique calorie needs. 

Here’s the problem many active parents face – they don’t know how to properly fuel their bodies to meet the dual demands of life and training. They’re doing things like fasted training, cutting calories, and skipping meals, which can lead to fatigue, irritability, brain fog, non-restorative sleep, and compromised athletic performance and recovery, among other symptoms.

A few quick nutrition tips for active parents:

• Don’t skip breakfast! Breakfast may be the most important meal of the day for athletes and parents, although lunch, dinner, and thoughtful snacks are also vital. Eating a balanced breakfast sets the tone for healthy blood sugar control, energy, and stamina throughout the day.
• Remember that quantity AND quality matter. As an active parent, you must eat enough to support the demands of daily life and training. Avoiding low energy availability, which can significantly impact your health, performance, and recovery, is essential. However, we simultaneously want to prioritize high-quality, nutrient-dense foods that will nourish our bodies and brains – think: high-quality protein (pastured, organic, and/or wild-caught, if possible), starchy tubers like potatoes and sweet potatoes, root vegetables, legumes, whole grains, nuts and seeds, organic dairy products, and olive oil, to name some example foods. 
• Plan your meals. Always winging it with your meals is a recipe for inconsistent blood sugar and energy levels, leading to fluctuating motivation, performance, and recovery. A little bit of meal planning can go a long way towards reaching your health and performance goals. 

I delve into these strategies and many more with my clients who are active parents.

It can be downright challenging to train for a climb, marathon, or mountaineering trip while parenting. However, as many of my clients have discovered, with dedication, a solid training plan, and a comprehensive nutrition plan, you can not only complete that climb, race, or expedition, but do so with flying colors!

Performance and parenting are not mutually exclusive. With the proper support, you can achieve your performance goals and be fully present in all aspects of your life, including parenting. 

How I Help Active Parents Thrive

I love supporting my active parent clients with my Trailblazer Nutrition™ program! This program is designed to help outdoor enthusiasts like you achieve sustained energy, smooth digestion, and stress resilience, so you can unlock peak performance and feel your best in daily life and during activities like trail running, mountain biking, climbing, and beyond.

Here’s how it works:

☑️ Trailhead Assessment: Let’s start with a deep dive into YOU! We’ll uncover your unique physiological and nutritional needs to understand what’s holding you back from achieving peak health and performance.

☑️ Peak Performance Panel: Boost your nutrition with the right data. Functional laboratory tests reveal key biomarkers that affect health and performance.

☑️ Your Nutritional Compass: Your personalized nutrition plan – no one-size-fits-all approaches. We’ll craft a strategy tailored to your goals.

☑️ Grounded Living: Let’s create a nutrition plan that fits your life seamlessly. We’ll tackle key factors like sleep and stress management.

☑️ Adventure Strategy: Fuel for the trails, peaks, and everything in between. Whether you’re training for a 5k, an ultra run, a multi-pitch climb, or a mountaineering expedition, we’ll create a custom fueling plan to help you feel and perform at your best.

The Trailblazer Nutrition program enables me to offer personalized, high-touch support to each of my parent-athlete clients, allowing them to feel their best and optimize their health and performance. If you’re an outdoor athlete or parent ready to take your health and performance to the next level, I invite you to learn more about the Trailblazer Nutrition program here! 

Being a Parent Doesn’t Mean Sacrificing Your Active Identity

Whether you’re a climber, trail runner, cyclist, or thru-hiker, or participate in one of the many other outdoor sports available, being a parent doesn’t mean you need to sacrifice your active identity. It is 100% possible to fuel both your family and your goals with the right support. For comprehensive nutrition care to support your parenting, whole-body health, and active lifestyle, my Trailblazer Nutrition™ program can get you there! If you are ready to begin, I’d love to work with you!

Unfortunately, many snacks that hikers turn to don’t support sustainable energy, endurance, and recovery because they are imbalanced, highly processed, or inflammatory. In this blog, I will share why choosing healthy hiking snacks matters and recommend real-food hiking snacks that support health and performance so you can excel on the trails and enjoy hiking to the fullest!

Please note that I am an affiliate for some of the products I’ve linked to in this post. If you click the link here and make a purchase, I may earn a commission at no extra cost to you. In addition, as an Amazon Associate, I earn from qualifying purchases.

What Makes a Hiking Snack “Healthy”?

First of all, let me be clear that I’m not one of those dietitians who believes “healthy” is a dirty word when used to describe food. I use the word “healthy” to describe foods that support the well-being and performance of the human body, not as a judgment against other foods. 

In the context of hiking snacks, I use the word “healthy hiking snacks” to describe delicious snacks that will also help you feel and perform your best on the trails! 

From a functional nutrition perspective, healthy hiking snacks are:

• Made from real, minimally processed foods like fruits, nuts, seeds, and animal and plant proteins
• Contain minimal or no ultra-processed ingredients. 
• Support balanced blood sugar
• Anti-inflammatory and rich in antioxidants

On the other hand, many conventional hiking snacks contain little in the way of “real food,” They are packed with ultra-processed ingredients, lead to blood sugar spikes and drops that make it hard to stay energized, and lack anti-inflammatory and antioxidant ingredients. 

Examples of conventional hiking snacks that hikers rely on include candy, snack bars that contain surprisingly high amounts of added sugars and ultra-processed ingredients (making them more like candy than a wholesome bar!), and heavily processed jerky. While there’s a time and place for enjoying a candy bar on the trail, I believe we can do much better than these conventional hiking snacks and feel and perform better as a result! 

Why Blood Sugar Balance Matters on the Trail

I rarely see hiking enthusiasts, sports dietitians, and nutritionists discuss the importance of blood sugar balance for hikers, but the truth is that it is absolutely essential! 

Simply put, balancing your blood sugar means eating and living in a way that keeps your energy levels steady throughout the day. It’s like fueling your body with

 a slow-burning log instead of a quick-burning matchstick. 

When you eat hiking snacks that combine protein, carbohydrates, healthy fats, and some fiber, your body gradually releases glucose (blood sugar) into your bloodstream. This gradual release of glucose prevents the blood sugar spikes and crashes that come from sugary and ultra-processed foods, thereby supporting sustainable energy, sharper focus, a better mood, and endurance—helping you hike longer and feel stronger. 

The healthy hiking snacks I’ll share in this blog are designed to support blood sugar balance. 

Why Antioxidants Matter on the Trail

Strenuous exercise and altitude (which many of my hiker clients encounter since we live in Colorado) increase the body’s need for antioxidants.

Antioxidants are substances that protect cells from damage caused by free radicals, reactive molecules produced in the body as a byproduct of metabolism, exposure to toxins, and exercise. Dietary antioxidants can directly quench free radicals and also change gene expression, making the body more resilient to free radicals. (Source)

While some free radical activity after exercise, like hiking, is normal and necessary to induce adaptations to training, an excessive production of free radicals during exercise is linked to fatigue, muscle soreness, and impaired recovery. (Source, Source)

By consuming hiking snacks that contain antioxidants, you can bolster your body’s antioxidant status. This can help combat excessive free radical production from exercise, aid recovery, and leave you feeling more vital and energetic after your hike. 

Why Should You Limit Ultra-Processed Foods on the Trail?

Ultra-processed ingredients are substances industrially produced from other foods, such as starches, oils, added sugars, and emulsifiers. They often bear little resemblance to the whole foods they originated from. Examples include breakfast cereal, potato chips, candy, soda, and some protein/snack bars that hikers rely on.

Foods made with ultra-processed ingredients are often high in calories and low in nutrients. They are linked to increased inflammation and lower muscle mass, which may impair exercise performance and recovery, as well as an increased risk of diabetes, high blood pressure, high cholesterol, and obesity. (Source, Source)

Healthy Hiking Snacks That Check All the Boxes

The healthy hiking snacks discussed next check all the boxes! They contain real foods, minimal or no ultra-processed ingredients, support balanced blood sugar, and provide vital “extras,” including anti-inflammatory and antioxidant ingredients. 

Moreover, these snacks can be easily prepared at home, often at a lower cost than buying pre-made bars, gels, and other packaged snacks. This not only saves you money but also gives you the power to control the ingredients and nutritional value of your snacks.

Whole-Food Energy Bites

Energy bites are balls (or squares!) made of whole-food ingredients that stick together to create a convenient, portable snack. Examples of ingredients that can go into whole-food energy bites include:

• Nut or seed butter, such as almond, cashew, or sunflower seed butter
• Chopped nuts and seeds, such as almonds, walnuts, pistachios, and sunflower seeds
• Rolled oats
• Chia seeds
• Cacao nibs
• Cacao powder 
• Spices such as cinnamon
• Protein powder (without artificial sweeteners or flavors)
• Honey, maple syrup, or dates (the stickiness of these ingredients helps hold the energy bites together)
• Sea salt

Energy bites provide a healthy balance of fats, carbs, and protein (if you add protein powder) and are a great hiking snack option for balanced blood sugar. 

You can get additional antioxidants by adding antioxidant-rich cacao powder or another superfood powder, like greens or berry powder. 

Here’s an example energy bite recipe for you! 

Trail-Ready Cacao-Chia Energy Bites

Makes approximately 12 energy bites

Ingredients

• 1 cup Medjool dates (pitted)
• ½ cup raw almonds
• ¼ cup sunflower seeds or pumpkin seeds
• 2 Tbsp chia seeds
• 2 Tbsp unsweetened shredded coconut
• 1–2 Tbsp cacao powder (optional, for antioxidants + flavor)
• 1 Tbsp ground flaxseed (optional, for the omega-3 alpha-linolenic acid + fiber)
• 1–2 Tbsp almond butter or tahini
• 1 tsp Ceylon cinnamon
• Pinch of sea salt
• 1–2 tsp water, as needed for blending

Instructions

1. Add almonds and seeds to a food processor. Pulse until coarsely ground.
2. Add dates, chia seeds, coconut, cacao powder, flaxseed, almond butter, cinnamon, and sea salt.
3. Blend until the mixture sticks together. If it is too dry, add 1 tsp of water at a time.
4. Roll into 1-inch balls.
5. Store in the fridge or freezer. Pack chilled for the trail.

These bites offer balanced fuel with natural sugars (dates), fiber, healthy fats (nuts/seeds), and antioxidant power from cacao and cinnamon—perfect for steady energy and recovery support on long hikes.

Upgraded Trail Mix

Trail mix is a convenient hiking snack option that can be easily adjusted to use ingredients you already have at home and provides a nice balance of protein, carbohydrates, and fats! 

Examples of ingredients you can put in your trail mix include:

• Roasted or sprouted nuts and seeds
• Unsweetened or toasted shredded coconut
• Dehydrated unsweetened berries, cherries, or chopped figs
• Dark chocolate chips (be careful about adding these to your trail mix if you are hiking in very hot conditions, as the chocolate can easily melt and make a mess of your trail mix)
• Carob chips (see comment about chocolate above – carob chips can also melt easily)

Antioxidant-Powdered Tart Cherry Trail Mix

Here’s an antioxidant-rich trail mix recipe you can try! It contains dried tart cherries, which provide phytonutrients called anthocyanins linked to reduced muscle soreness and inflammation. (Source) 

Yields ~3 cups

Ingredients

• ½ cup raw or sprouted walnuts (rich in omega-3s + polyphenols)
• ½ cup raw or sprouted almonds (provide vitamin E + magnesium)
• ½ cup pumpkin seeds (provide zinc) 
• ½ cup unsweetened dried tart cherries (provide phytonutrients with anti-inflammatory and pro-exercise recovery properties) 
• ¼ cup cacao nibs or dark chocolate chips (antioxidants + magnesium)
• ¼ cup unsweetened toasted coconut flakes (healthy fats) 
• 2 Tbsp goji berries (optional, for extra antioxidants)
• 1–2 tsp cinnamon (optional, for blood sugar support)
• Pinch of sea salt

Instructions

1. Combine all ingredients in a large bowl.
2. Stir well to distribute everything evenly.
3. Store in an airtight container or portion into trail-sized snack bags. To avoid plastic waste, I recommend Stasher reusable silicone snack bags.

Protein-Rich Whole-Food Snacks

Eating sufficient protein when hiking supports balanced blood sugar and sustainable energy, keeps hunger at bay, and supplies your body with amino acids (the building blocks of protein) needed to repair muscles after hiking. 

Here are some examples of healthy protein-rich snacks that are perfect for hiking:

• Hard-boiled eggs (you may need to bring a small cooler bag to keep these chilled in your pack while hiking) 
• Grass-fed beef jerky or organic turkey jerky
• Salmon packets (make sure to bring a plastic or silicone bag to hold the empty packet once you’re done so you don’t get “fish juice” in your pack!)
• Toasted chickpeas

Fat-Fueled Options

Healthy fats provide slow-burn fuel for your body when hiking and keep blood sugar and energy balanced when consumed alongside protein and carbs. Certain fats, such as omega-3 fatty acids, also provide anti-inflammatory properties and may help your body regulate inflammation and recovery post-hike. 

Examples of snacks with healthy fats for hiking include:

• Nuts and seeds
• Nut or seed butter squeeze packs
• Olives (you can get these in individual olive packs) 

Antioxidant-Rich Add-Ons

Want to up-level your healthy hiking snacks with more antioxidants to support recovery? Here are a few ideas for you:

• Add freeze-dried berries to your trail mix or homemade snack bars
• Add cacao nibs to your trail mix
• Make homemade jerky with herbs and spices added, such as rosemary and thyme 

Fiber Boosters

Eating fiber on the trail can help keep your bowels regular and support balanced blood sugar. While you don’t want to fill up on fiber to the exclusion of more calorically dense healthy snacks (overdoing it on fiber can fill you up and reduce hunger), you should still aim to consume some fiber through options like:

• Nuts and seeds
• Dehydrated veggie chips (sweet potato chips provide fiber and sodium and are a good source of carbohydrates! Jackson’s Honest is a great option.) 
• Seaweed snacks (these are also a good source of sodium – I recommend Sea Snax seaweed sheets baked in olive oil). 
• Fresh fruit that will hold up well in your pack, such as apples

Pre-Made Healthy Hiking Snacks

Very few of us have the time to prepare exclusively homemade hiking snacks. Fortunately, there are some great brands of healthy hiking snacks. When hiking, you can mix and match these snacks to meet your protein, carb, healthy fat, and fiber needs so you can experience sustained energy on the trail!

I’ve tried all these brands and can vouch for their delicious taste, portability, and ability to support all-day energy while hiking! 

Jerky

• Chomps Jerky
• The New Primal Jerky

Snack Bars

• Lara Bars (these are pretty sweet, so I recommend eating them with a source of protein, such as a jerky stick, to support balanced blood sugar)
• Rise Bars

Granola

• Wildway granola (I love this granola because it contains only whole-food ingredients and is naturally sweetened with dates rather than added sugars like white sugar and sugar syrups)

“Gels”

• Spring Energy gels (made with basmati rice as the carbohydrate base)
• Muir gels (made with raw coconut palm nectar and blackstrap molasses as the carbohydrate base) 

Sweet Treats

Let’s be honest – sometimes, you just need a sweet treat on the trail! I certainly do! Here are a few of my favorite healthy pre-made sweet treats for the trail:

• Justin’s Dark Chocolate Cashew Butter Cups
• Dark chocolate, such as Alter Eco Dark Chocolate
• YumEarth Gummy Bears

What to Avoid on the Trail

As much as possible, I recommend that hikers steer clear of snacks with the following ingredients that can trigger big blood sugar swings and increase inflammation:

• Highly refined grains
• Heavily processed sugars, such as high-fructose corn syrup
• Artificial sweeteners like sucralose and acesulfame potassium
• Artificial flavors and preservatives, like MSG and BHT
• Inflammatory oils like canola and soybean oil
• Hydrolyzed soy protein

The Bottom Line on Healthy Hiking Snacks for Energy, Endurance, and Recovery

Fueling with healthy hiking snacks can make all the difference in your energy, endurance, and recovery when hiking. They keep your blood sugar balanced and provide the nutrients you need to power and recover from hard efforts on the trails. 

With a bit of planning ahead, food prep, and label reading, you can build out an array of healthy hiking snack options that suit your taste buds and your body, allowing you to excel on the trails! 

For foundational hiking nutrition guidance, see my blog Hiking Nutrition Essentials: Building a Strong Foundation.

For personalized, comprehensive guidance on optimizing your nutrition so you can achieve your big hiking goals, book a discovery call with me!  

The content provided on this nutrition blog is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.

The information and recommendations presented here are based on general nutrition principles and may not be suitable for everyone. Individual dietary needs and health concerns vary, and what works for one person may not be appropriate for another.

I make every effort to provide accurate and up-to-date information, but the field of nutrition is constantly evolving, and new research may impact dietary recommendations. Therefore, I cannot guarantee the accuracy or completeness of the information presented on this blog.

If you have specific dietary or health concerns, please consult a qualified nutritionist or another healthcare professional for personalized guidance.

In this blog, I’ll describe the details of Metabolic Efficiency Testing and Metabolic Efficiency Training,™ developed by RD and exercise physiologist Bob Seebohar, and how they can be harnessed to create personalized nutrition plans for outdoor athletes. I’ll also share a real-world example from my nutrition practice (with the client’s identifying information kept 100% private) to illustrate the practical application of this testing method.

What is Metabolic Efficiency Testing?

A metabolic efficiency test is a sub-maximal exercise and nutrition test (not the same as a VO2 max test) that depicts how the body uses internal stores of fat and carbohydrates during exercise. It was developed by sports dietitian and exercise physiologist Bob Seebohar. I completed the Metabolic Efficiency Training program for practitioners with Bob in 2024 and became MET Level I certified. I now offer Metabolic Efficiency Training services to outdoor athletes in my nutrition practice.

During the test, you are connected to a metabolic cart device while completing the sub-maximal exercise test on a treadmill or a stationary bike. The metabolic cart measures how much oxygen you consume versus how much carbon dioxide you produce while breathing during the test.

The metabolic cart data is then used to calculate your metabolic fuel usage, which shows how much carbohydrates and fats you use to produce energy. The entire process is non-invasive and typically takes about 90 minutes to two hours to complete.

The resulting data about your carb and fat usage can be used to determine what nutrition strategies will best help you improve your health and athletic performance and your unique nutrient requirements during training and racing without having to depend on the non-personalized, one-size-fits-all calorie ranges that are usually provided to athletes. 

Subsequent analysis of your test data by a professional trained in Metabolic Efficiency Training™, which I provide through my Metabolic Efficiency Test Analysis service, can help you determine the nutrition and exercise strategies that will help you truly optimize your health and athletic performance. 

What Do We Do With Metabolic Efficiency Test Data?

Metabolic Efficiency Testing and analysis gives you the information you need to implement a Metabolic Efficiency Training™ plan, which includes personalized nutrition guidance. Examples of the types of customized nutrition feedback you can get from me in a Metabolic Efficiency Training™ plan include:

• Resting data: This includes your resting metabolic rate (RMR), resting heart rate (RHR), and percent carbohydrate and fat oxidation. This helps me understand how your current nutrition plan is impacting your overall health. 
• Metabolic Efficiency Point (MEP). This is the point at which carbohydrate and fat burning intersect during exercise. The MEP differs from one person to another and can be improved. For example, a low MEP signifies that you predominantly burn carbs during exercise and ineffectively burn fat, which may make you more prone to blood sugar dysfunction and “bonking” during endurance activities. 
• Amount of carbohydrate and fat calories and grams you burn at various exercise intensity levels per hour. The intensity is measured by speed, heart rate, pace/power, and rating of perceived exertion.
• The total calories your body burns at each exercise intensity level.
• Calorie Efficiency Range: This range, created by Bob Seebohar, provides an accurate range of calories to consume during exercise, as opposed to cookie-cutter hourly calorie recommendations for athletes.
• A fully personalized daily and training/racing nutrition plan. 

What are the Benefits of a Metabolic Efficiency Training Plan?

There are several reasons why Metabolic Efficiency Training is beneficial for outdoor athletes. Let’s discuss each benefit in turn:

• Decrease/eliminate the risk of GI distress: Relying heavily on carbohydrates to fuel exercise means one inevitably needs to consume carbohydrates during exercise. Excessive exogenous carbohydrate intake during exercise can promote GI distress, not only making you feel unwell but also potentially hindering performance if the GI distress becomes too much to handle. This is especially true for trail runners and other outdoor athletes competing in long endurance events. By increasing the body’s ability to utilize fat for fuel and reducing reliance on carbohydrates during exercise, MET thoughtfully reduces the need for exogenous carb intake during exercise. It can, therefore, reduce GI distress. 
• Improve body weight and composition: Relying heavily on carbohydrates for fuel during exercise and being unable to effectively utilize fat for fuel may lead to a suboptimal body composition, including excess body fat. MET may support a leaner body composition by improving the body’s ability to burn fat for fuel. This can be beneficial for outdoor athletes where weight management is crucial, such as rock climbing and skimo. 
• Improve health markers and support a lower risk of chronic disease states: A poor ability to oxidize fat and a heavy reliance on carbohydrates (as well as an excessively high carbohydrate intake) can impair metabolic health, including blood sugar regulation. Elevated blood sugar, elevated insulin, and frequent blood sugar fluctuations are a recipe for metabolic dysfunction and may even, over time, drive metabolic syndrome, prediabetes, type 2 diabetes, and cardiovascular health issues. MET improves fat-burning capacity and reduces carbohydrate dependence, and may, in turn, improve blood sugar control and your metabolic health trajectory. 
• Improve relationship with food: The nutrition principles of MET forgo calorie counting, measuring, weighing, etc., for balanced, blood sugar-regulating practices that can help you improve your relationship with food and nourish your body optimally.

Example Metabolic Efficiency Training Plan for a Rock Climber

I recently created a Metabolic Efficiency Training nutrition plan for a client preparing for a 24-hour rock climbing event called 24 Hours of Horseshoe Hell. Here are some snippets from her Metabolic Efficiency Test interpretation and nutrition plan.

First, my client did her Metabolic Efficiency Test with a local exercise physiologist. After the test, the exercise physiologist sent me her test data, which I used to calculate the following:

• Substrate utilization and the Metabolic Efficiency Point (MEP)
• Calorie oxidation per hour
• Calorie intake efficiency ratio (her personalized recommended calorie intake per hour of exercise)
• Carbohydrate calorie intake efficiency ratio (her personalized recommended carbohydrate intake per hour of exercise.
• MEP Developmental Zone (suggested zone in which to exercise to support healthy metabolic adaptations).

Here are a few slides with the charts I created demonstrating her data:

Altogether, we used this data to create a personalized nutrition plan for her 24-hour rock climbing event. The event went great and she reported feeling energized throughout! She was also the only person in her climbing group who didn’t experience muscle cramps! Now that’s a win!

Unlock Peak Performance:
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🏔️ Supercharge Your Energy, Endurance, and Recovery: Discover the 7 essential micronutrients (vitamins, minerals, and essential fatty acids) that you need to fuel your body for daily life, trail runs, climbs, hikes, and mountain bike adventures.

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🥦 Support with Food & Supplements: Once you know where your micronutrients stand, learn how to optimize your levels with specific foods and supplements!

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I am proud to offer Metabolic Efficiency Test interpretation in my nutrition practice! This service includes a one-hour appointment and analysis of your metabolic efficiency testing data conducted at a testing facility. If you live in the Denver area, I will refer you to a local exercise physiologist to complete the test. If you haven’t completed your metabolic efficiency testing before purchasing this service and don’t live in the Denver area, I will advise you regarding where to do your testing, what measurements to request, and the preparation guidelines for the test.

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If you’re training hard but still feeling held back by low energy, nagging gut issues, or inconsistent performance, it’s not a training problem—it’s a fueling problem. My Trailblazer Nutrition™ program is a high-touch, personalized approach designed specifically for outdoor athletes who want to perform at their peak while achieving their highest level of health. Together, we’ll uncover what’s really going on in your body and build a clear, sustainable plan that supports your endurance, strength, recovery, athletic goals, and long-term resilience.

If you’re ready to stop guessing and start performing at your full potential, book your discovery call and let’s map out your next breakthrough!

The content provided on this nutrition blog is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.

The information and recommendations presented here are based on general nutrition principles and may not be suitable for everyone. Individual dietary needs and health concerns vary, and what works for one person may not be appropriate for another.

I make every effort to provide accurate and up-to-date information, but the field of nutrition is constantly evolving, and new research may impact dietary recommendations. Therefore, I cannot guarantee the accuracy or completeness of the information presented on this blog.

If you have specific dietary or health concerns, please consult a qualified nutritionist or another healthcare professional for personalized guidance.

In this post, I’m recapping my most recent mountaineering trips in Italy, where I climbed the Gran Paradiso and Zumsteinspitze. If you want to read about my other trips, I have written posts about my Mt. Rainier mountaineering trip, Mt. Bear/Alaska mountaineering trip, and Mt. Baker trip on my blog. 

Why I Climbed the Gran Paradiso and Zumsteinspitze

My mountaineering trip to Italy was intended to be a trip to France, where I planned to climb Mont Blanc with my husband and a group of other climbers in June 2024. However, the Mont Blanc portion of the trip did not go as planned. 

Long story short, the guide company with which I signed up for the Mont Blanc trip failed to get us reservations for the huts on Mont Blanc; without hut reservations, you cannot climb the mountain. In addition, the guide company only informed us two weeks before the start of our trip (!) that we didn’t have hut reservations. They assured us that we would likely still get reservations, so we flew to France for the trip. However, on the morning of the first day of the trip, one of the guides informed us that we only had a 50/50 chance of getting reservations! Talk about catching us off guard… 

This astonishing lack of planning and clarity was due to a newer staff member dropping the ball. This person was supposed to have let us know much further in advance that we didn’t have reservations and failed to do so. My husband and I had been planning the Mont Blanc trip for 10 months; if I had known that we wouldn’t even get onto the mountain, I’m unsure I would have gone to France. 

Fortunately, the guide company recognized their significant oversight and provided us with a partial refund after the trip. However, we still found ourselves in Chamonix with the group of climbers and our guides. We ended up climbing the Gran Paradiso and Zumsteinspitze in Italy instead of Mont Blanc. Both of these mountains are beautiful in their own right, and I am deeply grateful for the opportunity to experience their grandeur. 

Gran Paradiso

For this mountaineering trip, my husband and I flew to Geneva, Switzerland, from Denver, where we reside. From Geneva, we took a shuttle to Chamonix, the beautiful mountain town renowned for being a mecca for outdoor adventurers. We stayed at the Pointe Isabelle Hotel, where the rest of our group was also lodging. 

On the first morning of the trip, we met with our group for breakfast. In addition to my husband and me, there were four other climbers and two guides. At this breakfast, the lead guide told us we had a 50/50 chance of getting hut reservations on Mont Blanc. Well, that was a surprise! However, they also made it sound like there were alternative routes up Mont Blanc in case the hut reservations fell through. I remained hopeful that we would get on the mountain. 

Despite this disconcerting news, we proceeded with our first-day agenda: to practice our rope team and crampon skills on the Aiguilles Rouges. The Aiguilles Rouges is a massif, a compact group of mountains. It was a cloudy day with bouts of rain, but we made the most of it and enjoyed exploring the terrain while practicing our skills. 

On the second day, we headed to Italy to begin our climb of Gran Paradiso. This trip (the ascent of Gran Paradiso) was part of the original plan, intended to be a practice mountain before climbing Mont Blanc. Our hut reservations for Mont Blanc were still in the air, so we headed to Italy with our hopes still high.

To get to Italy from Chamonix, we drove through a 7.3-mile tunnel, the Mont Blanc tunnel, that runs through Mont Blanc. Once through the tunnel, we drove for about 90 minutes to the trailhead for Gran Paradiso. On the way to the Gran Paradiso trailhead, we passed through rustic, scenic mountain villages with beautiful stone homes topped with slate roof tiles and green pastures where cows were grazing. 

Gran Paradiso is a 13,323-foot mountain in northern Italy, located inside Gran Paradiso National Park. When we arrived, we hiked up to Refuge Chabod, where we would stay the night before our summit attempt the following day. The weather was a mix of clear skies interspersed with clouds and rain. Regardless, it was a lovely hike up to Refuge Chabod. 

The following morning, we woke early (but not alpine start early!) to begin our summit attempt at Gran Paradiso. I’m happy to say that we summited Gran Paradiso! It was an exhilarating summit; the top of the peak has sharp dropoffs on each side, and the descent involves scaling the mountain for a few minutes before transitioning back onto snow and ice. The Madonna at the top of Gran Paradiso is an icon, so we had to get a picture with her! 

After a few minutes on the summit, we descended back down the mountain to Refuge Chabod. In total, we were moving for about 6.5 hours. Admittedly, my legs were pretty wobbly by the end of the day! 

On the evening of summit day, we had a lovely dinner at Refuge Chabod. Most of us took naps in our bunk room in the hut. 

Our guides confirmed that we had no hut reservations for Mont Blanc the following morning. I felt devastated after coming down from the high of the Gran Paradiso summit the day before. As mentioned earlier, I had been training for Mont Blanc and looking forward to climbing it with my husband for months. The guides said we would climb a different mountain instead; they had yet to determine which one we would attempt. After receiving this news, we climbed down to the trailhead and drove back to Chamonix, anxiously awaiting a decision about our next step. 

Zumsteinspitze

Ultimately, our guides decided we would climb Zumsteinspitze, a 14,970-foot mountain in Italy in the Pennine Alps (the western portion of the Alps). We drove back through the Mont Blanc tunnel and the northern Italian countryside for several hours until we reached the Monterosa ski area in Italy. We took two gondolas up the mountain from the base of the ski area, then began a relatively short climb (about an hour) to the Gnifetti hut. 

The following morning, we woke around 4:00 am to eat breakfast before beginning our summit attempt on Zumsteinspitze. I’m happy to say that we successfully summited Zumsteinspitze; the day involved about 6.5 hours of climbing from start to finish. 

The following morning, we descended Zumsteinspitze and drove back to Chamonix. 

My Nutrition Takeaways From my Italy Mountaineering Trip

Here are a few of my nutrition takeaways from my Italy mountaineering trip:

• As someone who needs to eat a gluten-free diet for health reasons, I knew that navigating food in France and Italy wouldn’t be easy. However, I was pleasantly surprised by the availability of gluten-free options at the huts in Italy. As long as you notify the huts about your dietary restrictions in advance, they can accommodate restrictions such as a gluten-free diet and a vegetarian diet. 
• I lacked protein during this trip. While the hut meals often included some meat, breakfasts were almost exclusively processed carbohydrates like baked goods, and we had to supply our own food for lunches. Since this was an overseas trip, I couldn’t bring some protein sources I would typically consume, such as grass-fed beef jerky sticks. I did bring protein bars, which was a good call. As a result, I found myself intensely craving protein when I got home! The next time I travel abroad to climb, I will plan more carefully about how to meet my protein needs during the trip. 
• Prepare for food fatigue! By the time we were on our second climb (Zumsteinspitze), I was pretty sick of the snack foods I’d brought with me. When doing multiple climbs in a row or one really long climbing expedition, I highly recommend prioritizing variety with the foods you bring! This will help keep you motivated to eat to maintain strength and endurance and prevent muscle loss. 

Mountaineering isn’t just about strength and endurance—it’s about strategy. And the biggest strategy you’re likely missing? Nutrition. Let’s change that!

Join my Fuel Your Summit masterclass and learn how to fuel your body for steady energy, no bonking, less altitude sickness, and fewer GI issues during your climbs. You deserve peak performance in the mountains!

The Bottom Line on my Italy Mountaineering Trip

While my France/Italy mountaineering trip didn’t go as planned, I still had great experiences climbing Gran Paradiso and Zumsteinspitze. The mountains were gorgeous, the climbs difficult enough to satisfy my need for challenge 🙂, and the huts were amazing, with great views, good food, and an interesting cultural experience. 

Mont Blanc, I will definitely be back one day to climb you! 

If you’re planning a mountaineering trip and need help creating a personalized nutrition plan, I’m here to guide you. Schedule a complimentary discovery call to learn how I can support you nutritionally with your mountaineering objectives. Remember, professional nutrition advice can make a significant difference in your performance and enjoyment during mountaineering adventures! 

The content provided on this nutrition blog is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.

The information and recommendations presented here are based on general nutrition principles and may not be suitable for everyone. Individual dietary needs and health concerns vary, and what works for one person may not be appropriate for another.

I make every effort to provide accurate and up-to-date information, but the field of nutrition is constantly evolving, and new research may impact dietary recommendations. Therefore, I cannot guarantee the accuracy or completeness of the information presented on this blog.

If you have specific dietary or health concerns, please consult a qualified nutritionist or another healthcare professional for personalized guidance.