As we have highlighted multiple times before, the Chadar Trek is one mesmerizing trek to go on. This trek is truly a marvel, full of excellent views and pristine air quality. Given how nimble this trek expects you to be, it also requires a good fitness level. More often than not, it is about the nutrition you intake. Of course, there are certain standard dos and don’ts when getting fit for Chadar trek.

nutrition for chadar trek

In this blog, we will focus specifically on the nutrition you need before taking the Chadar Trek and the type of food you should carry along while trekking. 

So, here we go.

Nutrition for Chadar Trek: Selecting the Right Food

Choosing the best food for the Chadar Trek is a balancing act, just like your trek. You would need energy-packed foods that are lightweight and ready to eat. After all, you wouldn’t want to be bogged down by all the weight.

With so many variables in the equation, we understand that it can take time to finalize the list of foods to take along. However, TrekNomads will simplify this for you. Read on further to know.

The List of Best Packed Foods to take along.

The list is fairly simple, and you don’t have to load them up. The reason why this packed food bit is put in the beginning is because you will need them in your backpack. For the usual meals, TrekNomads anyway covers it all. So, yeah, here we go:

  • Energy Bars: Must Energy bars are a must haves because they provide instant energy. Hence, if you suddenly start feeling low, a bite would be enough to bring you back on track. 

energy bar

  • Nuts and Nut Butters: If you aren’t a fan of energy bars, you can keep nuts or nut butter. The good bit is that both provide instant energy- just a spoonful of butter or three almonds and a couple of cashews, and you’ll be good to go. Not only will these nuts provide you with energy, but they will also warm up your inside. Macadamias, walnuts, brazil nuts, and almonds pack the most calories, and they also deliver recovery-supporting protein, fiber, healthy fats, and essential vitamins and minerals. You could fill a sandwich bag with mixed nuts, but nut butter pouches make excellent portable fuel. In case you can find nut butter that contains Ashwagandha, too- well, nothing like it!

nut butter


dry fruits

  • Trail Mix- If you are exceptionally cautious about the calorific intake (though we suggest avoiding this kind of sincerity there), you can go for a Trail mix. Unlike eating nuts or types of butter or energy bars, a trail mix is a healthy mixture of everything that gives you enough energy without adding to the carbs or fats. Trail mix is a traditional go-to hiking snack that mixes the beneficial fats and protein in nuts with the natural sugar in dried fruit. This salty and sweet combo can control how much energy is absorbed and enhance insulin response when consumed together. 

trial mix

  • Dried Fruits and Fruit Cakes: Dried fruits are fruits, after all, just devoid of water content, making great snacks for the treks. If you have a sweet tooth, you can also go for fruit cakes. Not only are they scrumptious, but the nutrient value is high too. Instead of going for the usual packed fruit cakes, go for the ones from local bakeries- usually, they are found to have higher nutritional value.

fruit cake

Now, this was the ready list for you all. If you want to consult with your nutritionist before packing any of the products, let us list the importance of the nutrients you will have to be high on for the Chadar Trek.

Nutrition for chadar trek: Keep these in mind

First of all, let us explain the need for this. The point is that trekking is a labor-intensive activity. Plus, the climatic conditions one can face on the Chadar Trek are fairly random, so you need to be prepared for that adequately. So, here is the list of nutrients your carry-on diet should be rich in without fail!


The body’s preferred fuel, carbohydrates, get burnt while exercising, even more so during trekking. When you are at lower levels, you may go for fat-rich foods, but at higher altitudes, you need someone that burns faster without consuming much energy; hence, carbohydrates are the nutrients to go for. Carbs are quickly broken down into glucose, which can be used immediately for energy production. Alternatively, it also gets stored as glycogen in your muscles and liver, which serves as the primary energy reserve for you.  The body can hold between 300-600g of glycogen at a time, which gets emptied within 90 to 120 minutes of active trekking. Hence, taking additional fast-acting carbs can be beneficial to avoid sudden energy loss.


Proteins are vital for a speedier recovery. Your muscles will be fatigued after a day’s trek, and there can be micro-tears too. With adequate protein intake, you can fasten your muscular recovery. Consume protein-rich foods such as legumes, nuts, or the like. You can also take protein bars along.


People can also sweat at such high altitudes because of the constant physical activity. When we sweat, we lose more than just water. We also lose essential minerals, so it is important to replenish the same. Sodium is usually the main electrolyte lost in sweat. Sodium, potassium, and magnesium are usually the major electrolytes that need replenishment to maintain the body’s energy levels. You can keep an electrolyte powder along to ensure the loss is made up for.


While fats are the best energy source during most treks, we ask you to keep them last on the list when discussing the Chadar Trek. The logic is simple- fats need more metabolic energy to be burnt, and you would want to spend less of that at such altitudes.

Quick Tips to consider for nutrition for chadar trek:

Lastly, here are a few quick tips for you all as a conclusion for everything touched in the blog.

  • Eat a healthy and heavy breakfast, which will set you up for the day. 
  • Early morning tea and coffee is a must. Avoid caffeine intake at night to avoid messing up your sleep cycle.
  • Lunch and dinner should be rich in carbs, primarily whole grains. Do not rush your meal- eat it slowly.
  • Drink enough water to avoid dehydration. Four liters is the usual recommended amount. While we understand you may not feel thirsty, please drink enough water to keep yourself well-hydrated. 
  • Avoid food like red meat or non-vegetarian food in general because they take time to get digested, and the process will be even slower at the high altitudes’ low oxygen levels.
  • Vacuum seal your snacks to keep the weight and storage space in check.
  • No alcohol and smoking please. PERIOD!

chadar trek

We at TrekNomads provide nutritious, piping hot, local, and regular food on the trek. It is included in your trek package. To know more about it or in case you have any questions, please reach out to us.

Hoping this blog helped you.

Reference blogs for Chadar trek:

Preparing yourself mentally for the Chadar trek

The Common FAQs about Chadar Trek Answered

Chadar: Things to pack for the Chadar trek



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