Mountain Fitness & Food

To maximize your physical performance while you get ready for a demanding mountain trip, it’s crucial to make sure that your dietary demands are addressed. To create a customized meal plan that takes into account any dietary limitations, the demands of your journey, and your overall wellness goals, our professional nutrition and fitness team will collaborate with you. To ensure that you have the greatest dining experience possible, please let us know about any dietary requirements you may have when making your reservation.

The better you train the better you perform in the mountains.
For the mountains you’d need to train your heart and lungs and also focus on your overall body strength.

Prepare for fitness: Train your cardiovascular system and overall body strength before entering high altitude zones. Focus on endurance, aerobic capacity, flexibility, strength, agility, and balance. The more you train, the better you will perform and recover in harsh conditions.

Schedule your training sessions: Incorporate cardiovascular fitness and motor fitness into your training. Try hiking on nearby hills with weight on your back.

Aerobic training: Improve your cardio and breathing techniques with interval training and a mix of explosive and slow training.

Endurance training: Increase your endurance by carrying weight on your back and hiking or running for a longer period of time.

Strength and power training: Focus on push, pull, and legs exercises.

Flexibility exercise: Improve your flexibility by stretching and holding the stretched position for 30 seconds.

For physical preparation for the trek, we strongly suggest regular cardiovascular exercise for one to two hours at least 4-5 times a week. We recommend stair climbing, running, and mountain biking on hills, or elliptical or treadmill training in the gym with 10- to 15-pound day packs. This gets the heart rate going, which will be very beneficial for the type of high altitude trekking you will be undertaking.

High Altitude food

When people rise to high elevations too quickly, they may develop the illness known as altitude sickness. It is brought on by the lower oxygen levels at high elevations, which can result in symptoms like headache, weariness, nausea, and trouble sleeping. It’s critical to properly acclimate and to consume a diet that promotes this process in order to prevent altitude sickness. Here are some foods that we suggest to our clients in order to prevent altitude sickness:

1. High Carbohydrates: Carbohydrates provide energy and help the body acclimatize to the reduced oxygen levels at high altitudes. Eating foods high in carbohydrates such as bread, pasta, rice, and potatoes can help keep your energy levels up and prevent altitude sickness.

2. High-altitude-specific fruits and vegetables: These foods are rich in vitamins and minerals that can help the body cope with the challenges of high altitude. Examples include: dried fruits, such as apricots, prunes, and raisins, as well as high altitude grown vegetables like potatoes and spinach.

3. Hydrating foods: Staying hydrated is important at high altitudes, so it’s a good idea to eat foods that are high in water content such as fruits and vegetables, soups, and broths.

4. Protein-rich foods: Eating protein-rich foods such as meat, fish, eggs, and dairy can help repair and rebuild muscle tissue that may be damaged by the increased physical exertion of high altitude trekking.

5. High-energy foods: Foods that are high in energy such as nuts, chocolate, and energy bars can be useful to keep your energy levels up during the trek.

6. Avoid alcohol and caffeine: Alcohol and caffeine can dehydrate the body and can exacerbate altitude sickness symptoms. It’s best to avoid them or limit their consumption while trekking at high altitude.


It’s important to note that everyone’s nutritional needs are different, and it’s a good idea to consult a nutritionist or a doctor for personalized recommendations. Additionally, It is advisable to seek the guidance of a knowledgeable local guide when considering a food option. The guide has a better understanding of the region’s culinary offerings and can provide valuable insight into the quality of food available. It is possible that some options may not meet the desired standards for freshness or quality, and the expertise of the guide can help to ensure a positive dining experience.