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The Best High Altitude Snack

Updated: Aug 1, 2023

High altitude adventures always demand good snacks. And for two compelling reasons:

1. Who can resist the allure of a tasty snack!?? 2. A carefully crafted snack, packed with the right nutrients, paves the way for peak performance and unwavering endurance. Although store-bought trail mixes often fall short in terms of nutritional balance and can be quite pricey, fashioning your very own high altitude trail mix guarantees a tasty and nourishing treat that's going to fuel you from start to summit. Today, I am thrilled to share "The Best High Altitude Snack" while shedding light on the myriad benefits of each hand-picked ingredient.

Pro Tip: Put this recipe to the test during your Mountain-Specific Training Phase to ensure it aligns perfectly with your quest for optimal performance. This also affords you the opportunity to fine-tune the recipe to perfection before you leave.

Throw the following ingredients into a bowl an gently mix:

- 2 cups of salted nuts

- 1 cup of sweet nuts

- 2 cups mini pretzels

- 1 cup Peanut M&Ms

- 1 cup coconut chips

- 1 cup dried cranberries

- 1 cup of roasted seeds

Adjust the ingredient amounts based on your trip length and personal preferences. As a general guideline, assume that you will consume approximately half a cup of trail mix per day. Feel free to modify the recipe to include more or less of specific ingredients according to your liking!

mountaineering training plan, high altitude training plan

Nuts and Coconut Chips

Nuts and coconut chips serve as excellent sources of essential fats, specifically omega-6 and omega-3. These calorie-dense nutrients provide sustained energy during high altitude activities while combating reduced appetite commonly experienced at higher elevations.

Mini Pretzels

Mini pretzels offer a convenient and flavourful source of carbohydrates. They are easy to consume, with a touch of saltiness that enhances thirst, prompting you to drink more water. The salt content in pretzels also replenishes sodium, an essential mineral for muscular contractions and recovery.


Chocolate delights like M&Ms provide a quick sugar boost during long climbs or treks. Not only are they high in calories, but their enjoyable taste and texture make them a satisfying treat plus M&Ms' candy-coated shell prevents them from getting squashed!

Dried Cranberries

Incorporating dried cranberries into your trail mix contributes to lowering the risk of urinary tract infections, which are more common at high altitudes. These tangy berries are packed with vitamins A, C, and K, which play crucial roles in maintaining a robust immune system.

Roasted Seeds

Seeds, such as sunflower and pumpkin seeds, introduce a valuable fibre source to your trail mix. At high altitudes, the digestive system tends to slow down, and consuming fibre helps keep everything moving.

Storage Tips: To ensure freshness and convenience, store your trail mix in ziplock bags. Consider dividing the mix into smaller portions within individual bags, allowing for rationing and avoiding unnecessary weight in your day pack!

Hey, even though this recipe is helpful, if you need help with more than just your snacks as you start prepping and training for your next high altitude adventure then know that I'm here to help. I know that sometimes what started off as a really exciting challenge very quickly becomes an overwhelming endeavour with whispers of doubt every day that it gets closer. But it doesn't have to be that way, okay? I offer 1:1 coaching programs that cover your training, nutrition, gear, high altitude breathing techniques, how you should tie your laces to prevent blisters and literally everything in between. Don't believe me? Just checkout what some of my past clients have said about working with me.

If you’re curious about what to do next and how I can help you get beyond fit enough for your trek or expedition then just click this link and book in a "Getting To Know You Call". It'll be 30 minutes entirely focused on you, your biggest obstacles and how we can get you from your start to summit.



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