Nutrition for Long Distance Backpacking

Next Level Podcast with Host Tavis Piattoly, MS, RD, LD

Podcast Transcript

0:00 The Next Level Podcast Intro and Welcome by Tavis Piattoly

2:00 Ryan Grayson Background

• Ryan Grayson started backpacking in 2006 and quickly developed a love for the sport. 
• In 2011, he quit his job, left all of his possessions other than what he could sling over his shoulders, and set out to backpack America's best trails. 
• His hikes have included the 2,181-mile Appalachian Trail, The Long Trail, John Muir Trail, Wonderland Trail, Highline Trail, Teton Crest Trail, and hundreds of miles in over 30 National Parks.
• In March 2014, he will be hiking from Mexico to Canada on the 2,663-mile Pacific Crest Trail. 
• You can follow his adventures and learn more about the sport at ABackpackersLife.com.

3:09 How did he develop an interest in hiking?

• Always had a love for nature and felt at home
• First hike was 4-5 days and got hooked after that
• Happiest moments were on the trail

5:09 Who are considered the top hikers in the industry today?

• Andrew Skurka
• Justin Litcher

7:30 The various distances athletes hike (shorter vs. longer trails).

• Can range from 30-300 miles
• Takes time to acclimate to longer distances

9:13 His future plans for hiking (upcoming quest vs. plans for 2015 and 2016)?

• Increase miles overall and daily
• Hike north to Canada, just under 2700 miles
• Hike across New Zealand
  

11:00 What does a 1 week hiking nutrition plan look like vs. a 1 or 2 month hiking plan?

• Making sure to get enough calories for both.
• Longer trips, maintain bodyweight by adding more fat to diet such as nuts and nut butters.
• Eating a variety on longer trips is important in order to not get bored and maintain calorie intake.
• Can eat almost anything you want on a long hike

15:03 What are some of the nutrition challenges he faces during a long hike?

• Eating a well balanced diet can be challenging
• Potentially lacking in vitamins and minerals
• Not eating enough to maintain weight

15:54 What are some of the strategies a hiker uses to re-stock food?

• Shop at grocery stores to restock
• You never know where you’re going to end up
• Can be easy to not eat healthy
• Long distance trail have guidebooks for places to re-stock food
• Wants to try Walmart.com on next hike.

18:49 The importance of recovery and how he gets sufficient rest, hydration, and refueling?

• It is not as hard to get rest as one might think. Not many people are around and wildlife is more afraid of you than you think

23:13 Dietary Supplementation during a long hike. Is this a common practice among hikers?

• It is becoming more common
• Whey protein, fish oil and multivitamin

24:36 Strategies to stay hydrated during hikes in a humid environment or during high altitudes?

• Carrying purifying tools (filter straw) are helpful when drinking natural water.
• Some hikers don’t purify at all.
• Powdered gatorade to help with electrolytes depletion.

26:07 The changes in body weight that may occur during a long hike (2-3 months) and how his body adapts

• Will lose about 5lbs if not more.
• It is difficult to not lose weight because you are using so much energy
• Put 15lbs on after the Appalachian trail hike. 

27:59 Strange encounters that he has come across during a hiking trip

• One night, a stranger talked about 2 people that were murdered on the same trail Ryan was sleeping on. A man wearing a headlamp appeared around midnight with a shotgun and it was a scary moment having just heard that story.
• Almost had an encounter with a bear.

31:23 How to learn more

• Whiteblaze.net and backpackinglight.com are great resources to learn more about hiking
• Tons of hiking groups are around the country if you don’t want to hike alone

33:25 Conclusion