Performance Nutrition for Backpacking, Part 1: Optimal Trail Fuel

[@MattCorkum]

Dude is just casually offering a free university course. This is fantastic work!

[@GearSkeptic]

Thanks! I do appreciate that.

[@sebastianleroux9765]

So glad that person made a post about you on r/ultralight. These videos are amazing!!!!

[@djg5950]

I didn't hear about him on Ultralight but someone mentioned him in the comments on Second Chance Hiker's videos. Cory (2nd Chance) MacDonald is on an extreme weight loss journey and has been doing it by thru hiking (or trying to). I've always known that weight loss and maintaining that weight loss is calories in; calories out and fuel (food) is just as important if not moreso as the exercise you do. That is simplifying it because it depends on what type of fuel, what type of exercise, duration and intensity of exercise. This guy explains it all ! It's a bit hard to absorb all this first time around (for those of us that don't have a sponge for a brain) but the info is all here. Great ! Now I can study and decide on which foods (I have to like some of them - I tend to like natural, non processed foods like nuts and oatmeal, whole grains, fruit, veggies, etc..). I've been trying to find info like this to plan the best trail foods to optimize weight loss but give me the energy to actually hike up those hills because everyone knows that the AT is all uphill. Now to see where avocados land on this chart. Heavy (so probably lower) but one of my favorite foods. Olives, too. Gotto check it out closer.

[@davidbarrett4586]

That’s how I found it too! Working my way through all of them.

[@ericbeauchamp7385]

The density of useful information in this video literally makes me misty eyed. THANK YOU!

[@NewsViewsAndTruth]

lots of kcal/wow?

[@Jeffw82191]

This is incredible. I'm completely restructuring the way I eat on the trail and I can't believe I stumbled upon this. THANK YOU

[@lindadority3375]

AGREED!!

[@aacha548]

be careful about eating only 7% of protein.

[@Kean775]

"Who is this masked hero?" First video of yours I've seen. That was BRILLIANT! A HUGE THANK YOU!

[@GearSkeptic]

🥸

[@adamscott9595]

This series of videos has revolutionised my approach to nutrition on the trail, and for that I will be eternally grateful. One thought I had while on my last hike was whether there was any way to consider the bioavailability of different foods. It occurred to me that the sesame bar I had in my hand had a good number of calories by weight, but all those little seeds might pass through me with minimal benefit...

[@GearSkeptic]

Thanks! I’m glad if it helps. Part 2 has information of the bioavailability of various protein sources, but I haven’t found a general database for other food types.

[@DanielStipe]

This is unbelievable--pure gold. My mind is blown. You have unlocked more key concepts in the last hour than I have discovered on my own in the last 2 years. All your videos are thorough, well-researched, concise, funny, and incredibly helpful. I am recommending your stuff to everybody I know. I can't believe you don't have a million views on each of these videos. Soon enough, we hope.

[@GearSkeptic]

That is very kind of you! And, sincerely appreciated.

[@franksom8937]

Thanks for all the hard work you put into these videos! Quality content. I appreciate it. Cheers!

[@kurtisf3366]

I can’t believe the work you put into these videos. Thanks for all this great work!

[@DJD5b]

Who would've thought that a random Reddit comment could bring me to one of the best hiking focused youtubers out there. Thank you so much for your work and thank you for always including the conversions for the (superior) metric folk out there ;)

[@GearSkeptic]

Thanks again! I really appreciate it.

[@JoaquinParker]

I am learning and teaching physics right now. This is so much fun. I am having my student watch ALL your videos. I could listen to you ALL day! 🤓 Thank you for taking the time and sharing with us.

[@GearSkeptic]

You are most welcome! I hope some of it is useful 😊

[@eryn5756]

I got here from a recommendation on a JMT Facebook group. I've spent hours watching your videos and I am totally amazed. This is EXACTLY what the backpacking community needs - I agree with another comment that said it should be required watching! Thank you SO MUCH for this invaluable and selfless service. Please don't stop making content.

[@GearSkeptic]

Thank you so much! That is deeply appreciated, and I am very glad if it helps.

[@mariewalsh999]

This series of videos is seriously one of the most valuable and helpful tools I’ve encountered. Thank you for the time and work you put into this. I’ve had to rethink some of my “trail favorites” (like cheese, tuna, knorr meals and carnation). Wow!!! Would be worth mentioning that at high altitude, it is substantially harder for our digestive system to process calories from fat and carbs for a multitude of factors. So, another factor to consider when thinking of % carbs. But... wow!!! This was fantastic. Thank you!!!!!

[@GearSkeptic]

Good tip! Thanks very much!

[@joshua970101]

Seriously amazing work! I'm glad I found your channel!

[@GearSkeptic]

Thanks very much! I really appreciate it.

[@consciousmatter7584]

In time there will be countless tales whispered among passionate, and at times overly obsessed (depending on who you ask), thru hikers about the incredible wizardry described herein. The trail name "Skep" will be known by all, the great and heroic savior of our knees, feet, shoulders, and spine. He who through countless hours of perilous effort uncovered this secret wisdom and, in an immense act of selflessness, spread it to all throughout the land.

[@GearSkeptic]

LOL! Aw, shucks. Very kind of you. If I can live up to a fraction of that, I’ll call it a success 😉

[@consciousmatter7584]

@@GearSkeptic Can't wait to see your next series! I'll be spreading the word this year on the PCT.

[@GearSkeptic]

0:00 Opening 0:16 Introduction 1:15 Metabolism basics (sources of muscle energy) 1:58 Beyond just carbs (Introducing Protein for endurance) 4:45 Introducing Fat as endurance energy 5:07 Thermic Effect of Food (digestive efficiency) 6:08 Fat as Fuel 10:32 Backpacking energy breakdown picture 11:01 Summing up: energy use during endurance exercise 12:30 Briefly addressing fat concerns 13:13 Hiking is calorie deprivation 14:24 Developing dietary recommendations 15:43 The 4 Eating Events during hiking 15:58 Breakfast 18:06 Glycemic Index and the Food Energy Relay 21:03 The Optimal Trail Fuel Formula 23:42 From Theory to actual food (the Food Chart)

[@alpinescience]

Well done sir! I struggled with eating way too many simple carbs on my PCT thru but even experienced periods of drag after complex carbs like pasta, I couldn't get it right .... taking carbs out altogether three years ago has changed everything. After an initial 3 month period of fat adaptation and training, I found I had more consistent energy, less of an appetite and felt better all around. My first high fat / low carb trip more than a handful of days was walking the Tahoe Rim Trail was this summer, for 11 days and was much more consistent and on point energy wise than my trips when I used to eat carbs. Then I walked the Colorado Trail but since this was a four or five week walk, found I struggled with variety a few weeks in, so incorporated some carbs for flavor in .... honestly, didn't like how it made me feel, so I do regret the experiment but I learned from it and variety and keeping things fun is what I'll have to work on in the future. I was consistently leaving town with 3 - 5 pounds of peanut butter though and didn't burn out on it, so that played out better than I was expecting. Thanks again for putting so much time into this video, it's amazing!

[@robertphillips93]

Lots of n=1 studies going on these days . . . one thing to consider if you try further investigations, is that blood insulin levels just a little above minimum fasted state will shut down the fatty acid fuel pipeline. To my way of thinking, that means insulin signaling should only be given when adequate carbs and glycogen are available. And it should be avoided when fat is the preferred fuel. This means carbs and fats shouldn't be consumed together, at least in significant amounts. (Fats eaten with carbs are stored for later use. If every meal/snack has carbs, later never comes . . . or comes in the middle of the night, when unneeded.)

[@BurroGirl]

Whoaaa! OK I just started watching and had to stop the vid to say how COOL it is to be watching a backpacking video using the scientific literature!!! Way to go! (I'm a veterinarian and have a very science-based brain lol)

[@NewsViewsAndTruth]

Knowledge and truth seem to be coming to this world, into our society at astonishing levels, or perhaps we are just seeing it more. Is there a difference between those two?

[@shelaine22]

Seriously, this should be required viewing for every backpacker! Really top notch info cited from reliable sources. It's really opened my eyes to some of my food choices in regards to the weight-benefit ratio! Amazing!

[@GearSkeptic]

Thank you so much!

[@aacha548]

If every hiker starts eating only 7% protein they'll soon find themselves with a variety of health problems. Also some of this info is contradicted in others that i easily found when cross checking. For instace the ratio of fat to carbs for exercise is more like 50/50.

[@nicademusx6624]

As well as any camper who does it the old fashioned way or anyone looking to boost their nutrition knowledge. I would argue this mans videos have made me smarter! Excellent work!

[@Mwilke3789]

This is amazing. This is exactly the video I've been looking for. I've been carnivore for 2 years (autoimmune issues are massively down now) and it's been life changing being fat fueled. I've recently gotten into hiking and soon to be backpacking and I am curious to see how this plays out energy wise. This information is great and aligns with most of the research I've read the last two years.

[@g.a.l.d.r.i.c]

I just found this channel by chance and it's blowing my mind. Thanks for putting all this info in such an easy and useful way

[@GearSkeptic]

Thank you very much! I really appreciate it.

[@busheater944]

you got a patreon? i feel like i need to pay you for this information!!

[@GearSkeptic]

Thanks, but I don't. Funny, because after I did it all for me, I thought: "I really ought to share this with somebody in case it helps!"

[@djg5950]

@@GearSkeptic Can't thank you enough. Just the info I've been looking for. It will definitely help with my planning on what to eat when I get to hiking (to lose weight and maintain good health).

[@NikPitnik]

How about a Venmo? Paypal? I'd like to thank you for all your hard work!!!

[@ronniekotler9265]

Man, all I can say is, I am not the sharpest pencil on the desk but I really fine your videos so interesting from a scientific standpoint, they make so much sense. Thank you for all the time and effort you have put into it. you belong in the backpacker Hall of Fame.

[@GearSkeptic]

Neither am I, so I really appreciate you saying that. Thanks much!

[@bestnews4you]

The amount of work you have put into this is mind-boggling. Awesome! It is helping me greatly.

[@GearSkeptic]

Thanks very much! So glad it helps.

[@NewsViewsAndTruth]

Heard Jordan Peterson explain how to speak articulately, and one of the suggestions was only teaching what you know Ten Times more information about. The amount of research that you put into these videos shows, as does your knowledge base as well.

[@codiephilo6647]

Dude just did his own meta analysis.

[@robertphillips93]

Outstanding! Fifty years ago, the BSA handbook published the relative caloric values of carbs and fats. Since that time, few have investigated how hikers might benefit from those facts. I looked, though perhaps not so thoroughly as you. However, for both hikers and the sedentary, there is one significant detail (I believe) you don't mention -- when blood glucose, or more exactly insulin, rises much, the fatty acid fuel mechanism shuts down. This insulin signaling is a central feature of our metabolism. Optimal cooperation with and recognition of our morning fasted state suggests a breakfast of fats, but probably not in the form of a couple of pulls on that bottle of EVOO! Maybe 300 calories of European butter or MCT oil (which can now be found in powder form) in the tea or coffee. Extending lower blood insulin levels also gives the body a longer period of tissue and cell repair. Also, it does take time to become fully fat-adapted, so it is probably important for those accustomed to a lower fat diet to increase fats well before hitting the trail. And for any who are concerned about that, the American College of Cardiology has recently published a study reversing their longstanding warning about the "risk" of saturated dietary fat. (To be sure, there are unhealthy inflammatory fats, but the seed oils containing them are avoidable.)

[@GearSkeptic]

Good points, all. Thanks!

[@KelvinNicholson]

My food has been refined to be very calorie dense, but now can look at % breakdowns. Can’t wait to expand my food spreadsheet! Fantastic video. Thank you for putting it out there.

[@JBW808]

Please keep making videos. These are amazing quality and very informative. Thank you for the work you do to make these

[@GearSkeptic]

You are very welcome!

[@eric55406]

Thank you for the useful analysis on this and all these topics! I find this one particularly useful for understanding the macro needs of backpacking for meal and snack planning. You have earned a new subscriber.

[@GearSkeptic]

Thanks, and you’re very welcome! I’m always glad if it can help.

[@pocketmouse1189]

New to backpacking - this was such an informative and well researched video. Thanks so much for providing the macro sheet. Added to my resources folder!

[@GearSkeptic]

Thanks! I’m very glad if it can help!

[@Skeptic2006]

I'm so glad I found these videos. These are absolute gold for my upcoming first thru-hike. Now to research what of these foods are available on european Amazon because that is where I'll be buying it all. Unfortunately mostly the largest US companies have stuff there with free shipping.

[@GearSkeptic]

Thanks, and best of luck!

[@brianwofford3831]

Okay, I have watched two of your videos now and I want to thank you for your research and presentation. About 10 percent of the time you go over my head. At the end of your videos I have to really reflect on the bullit point I got from the video.

[@jessi_pop]

@14:10 Strangely enough, I actually gained about 15 pounds when I thru hiked the AT. I knew early on the importance of fat, and boy did I eat a lot of it. For instance, when I town I sometimes put butter on my french fries (it's delicious, especially on steak fries). I also carried lots of peanut butter and olive oil. Anyway, back to the video. I'm loving this series.

[@NewsViewsAndTruth]

In Europe they use mayo instead of ketchup, but their mayonnaise is flavored slightly different. Finding out that mayo is shelf stable (opened) was a big eye opener for me. A small jar of mayo might get packed for me and my dogs, because of what I have researched on this topic, but it is controversial.

[@billannalisatrueduerden4846]

So glad I saw a reference to your video on FB...an incredible amount of information that has changed the way I look at backpacking foods. And I really appreciate you sharing your spreadsheet. Made for an easy way to determine net carbs so I can try to stay on Keto during my hike. Thank you!!

[@GearSkeptic]

Very glad I could help, and thanks very much!

[@KevinOutdoors]

Hey man, great video! I subbed a long time ago but I obviously need to watch more of your channel.

[@kevinthewild]

This is great information. Your videos deserve 1000x more views. I appreciate the work you put into this.

[@GearSkeptic]

Thanks much. That means a lot.

[@kathya7397]

This has been extremely helpful and impressive - wow, incredible amount of work put in to your analysis. I liked how you referenced other sources ie. trials, tests, etc

[@GearSkeptic]

Thanks! I'm very glad to help!

[@texicon]

Great analysis!!! Not just this video- the entire series! From a biochem guy.

[@GearSkeptic]

Thanks much! That means a lot!

[@andrewbruce2607]

Sir you are now a full fledged scientist. Awesome video.

[@NewsViewsAndTruth]

Engineers have always been on the side of science. It are those soft sciences that color outside lines

[@charliemcdowell5231]

man this is so cool. I love your videos! thank you for all your hard work. I know I'll have my challenges cut out for me when I finally get to the AT. Eating a subset of the ketogenic diet is going to require some creativity and almost certainly involve carrying more weight on the trail. I simply don't want to go back to how I felt consuming carbohydrates. This info is still very useful to me for what snacks i'll pack for my girlfriend for short trips.

[@rchampagne5125]

Superb video! Keep up the amazing work! A friend of mine pointed me to this video. I watch videos on scientific topics all the time. I expect them to include references to research papers. Yours is the first hiking/backpacking video I have ever watched that referenced actual research. One note, for the scientific videos, they tend to link the research papers in their video notes. Given that you are publishing research based content, you might want to do the same thing.

[@GearSkeptic]

Thanks much! I agree on your point, and originally intended to. The reason I didn’t end up doing it was because I found it not uncommon that the web addresses change. I saved links but also copy-pasted whole articles during my research. Later when readying the video, I went back and found multiple links had died due to a change in where the study was being hosted. Kind of a pain. Ultimately I found that just searching by the study title gave a current address 100% of the time, so I figured I would just show the abstract. That way you’ll be able to find it again no matter where it moves. I do apologize if that creates an extra step.

[@rchampagne5125]

@@GearSkeptic Very cool. I tried finding the chart at the bodybuilder website using the link on the slide. No joy, which is exactly what you were talking about. Again, your video is superior! A few backpacking buddies and I are discussing how to use this information. But, I have 3 more videos to watch before we can have a thorough discussion.

[@ashylarry321]

This is seriously one of the best video's I've stumbled up on KZbin. Such amazing information! I love the focus on all of the nutrients that hikers specifically need. Would you ever consider making a video of actually walking into a smaller grocery store and picking stuff for a resupply? Walking into a smaller gas station? I feel like it's easy to sit at home and buy things off the internet, yet on a long thru hike passing through towns I feel like my nutrition plans always suffer from lack of options. Thank you sooo much for all your work! Especially that spreadsheet, simply incredible 🙌

[@GearSkeptic]

Thanks much! I think the trick is to take away some basic rules for how to select foods. I go for density first, so look for stuff containing nuts, seeds, coconut. Fattier meats like salami or beef sticks over lean jerky. Fried foods like potato chips. As far as carb/protein ratios go, there isn’t much intuitive you can do. I have to look at labels. It doesn’t have to be precise. I’ll look at protein, then figure what carbs would be good. 6g of protein, for instance would pair well with 18 to 24g of carbs (gets you between 3:1 and 4:1 ratios). Over time, you’ll get quicker at sorting through the options!

[@stephenbaretich7166]

This is an incredible series. I'm greatly looking forward to continuing through your back catalog!

[@GearSkeptic]

Thanks! I hope it doesn’t disappoint.

[@NewsViewsAndTruth]

Even with a decent grasp of these nutritional subjects, these videos are a wealth of knowledge, somewhat overwhelming, but that is simply because of the massive amount of information discussed. Don't get frustrated, as I need to watch the videos multiple times each to grasp some of the nuances.

[@jimbernard8964]

Just found this series. Pure gold! Thank you so much!

[@GearSkeptic]

Awesome. Thanks!

[@Cloudwalker136]

Home run...fantastic info ...I never knew or bothered to find out deep enough. I do long hikes over many days...I will try out your advice in my training . Thanks very much Richard Oxford 🇬🇧

[@GearSkeptic]

Thanks, and I hope it helps!

[@visnuexe]

I loved how you tackled the complexity of nutrition in this. And I learned some cool stuff!

[@ironpig701]

In a group im in posted this link. Im just starting down the nutritional path and thought I was on the path. Im a former runner and well I see running and hiking are not the same. Off to watch part 2 then the 900 food list. I am a geek when I get daa in a spreadsheet so should be a fun weekend.

[@alexisgomez353]

Absolutely love your video and your chart. Thank you for taking the time and sharing.

[@GearSkeptic]

You are very welcome! I hope it is helpful.

[@dabeastoo8]

Your channel is extremely helpful, thank you so much for all the work you put into this!

[@GearSkeptic]

You are most welcome, and thanks for saying so!

[@laurahelpfulthanksforshari9539]

fabulously helpful- science based advice!!! THANK YOU for the info and the great chart.

[@GearSkeptic]

You are most welcome! I hope it can help.

[@smrd0110]

An amazing contribution. I would appreciate additional suggestions, pairings for those who don't have your bandwidth.

[@jeffrey-bc1ig]

Been watching your videos for over a year and you deserve wayyy more subs. Excellent presentation and information

[@GearSkeptic]

Thank you! Very kind and much appreciated!

[@iBuyGeorgiacom]

I've converted my diet to fat/protien heavy with some fruit and veggies. Have been contemplating a through hike and have worried about having to eat a high carb/sugar diet of crap for an extended period of time. This is the exact information I needed. Thanks so much - this is gold!

[@BurroGirl]

I can't watch this too many times - it's so packed w great info! Thank you SOOOOOO much for the massive amount of research, effort, and time you put into this project. I've been through the other parts a couple times already too but plan on going over them again w a notepad.

[@GearSkeptic]

I am so glad if any of it can help! 🙂

[@chrispotts510]

This whole series is absolutely legendary! You've opened my eyes to thinking about trail food completely differently, aaaand the chart is VERY impressive good sir👍 thank you🙏

[@GearSkeptic]

You are most welcome, and thanks as well!

[@jbrew9224]

Excellent video. A minor point, at 12:20 I think Gear Skeptic is slightly off in his analogy but he is on the right track. We might compare hiking to a 5000 meter run. In my experience, a trail run of 50 miles and hiking are pretty analogous. Both use fat, you burn through stored glycogen in about 3 hours. Hiking is an aerobic activity, similar to trail running but at a lesser intensity.

[@tandscarlson]

Loved the video. When trying to wrap my brain around your optimal meal ratios for protein, sugar, complex carbs, and fat that you recommend, it occurred to me that it may be more convenient to convert all those numbers to gram ratios, as those are more accessible on nutrition labels. After crunching the numbers your recommended calories percents come very close to a 1:2:2:4 gram ratios of the 4 components. Not only are these ratios easy to calculate, but they are easy to remember. When shopping I will think " equal grams of fats and carbs, half the carbs as sugars, plus a bit of protein"

[@jpanosky]

Amazing. Thank you for all the hard work you put into this.

[@GearSkeptic]

You are most welcome! I hope it can help.

[@larryconley6801]

This is amazing information. I love that you explain the science behind your choices and I'm a nut for a good spreadsheet!

[@sheila5707]

Well presented research on this topic. I came to look for the best type of food to bring on a week-long backpacking trip this summer, but the info in this video will also help with a run that I'm doing this weekend. I loved your analogy of ATP being recharged by the Glucose power bank. Such a great well rounded lesson. Thanks!

[@GearSkeptic]

Thanks! I’m always glad if any of it can help.

[@SalParadise3868]

Incredible work! Thank you so much for sharing. So nice to see actual science based info on this subject. I used your spreadsheet to supplement my own which was lacking severely!

[@jmorrison5206]

Outstanding, as usual. Doing calorie consumption/performance studies for hiking looks to be wide open for the grad students among us. I was particularly pleased to see the appropriate scientific use of the acronym SWAG! Had not heard anyone else use that correctly since my high school biology teacher taught me the ways of SWAG decades ago. Thank you.

[@GearSkeptic]

Thanks much! I think it was my high school physics teacher that taught me about SWAG 😁

[@jmorrison5206]

SWAG is not often discussed, but is the grease that makes the science machine useful to mere mortals. :)

[@kriellian6318]

Amazing information...and explained so clearly. I'll end up completely refiguring the food supplies for the AT next spring...and save a boatload of weight in the process.

[@GearSkeptic]

Thanks much! Glad it helps.

[@katiemayer9122]

I feel like I finally understand nutrition for the first time in my life! Thank YOU so much for YOUR time!! P.s. Your comprehensive, analytical style is so relieving and makes everything make sense. Thanks!!!

[@GearSkeptic]

Thank you so much! I am always glad if any of it helps!

[@ahmedhumayun8512]

Wow! The level of detail and so thorough. This is excellent, wish I had seen this before.

[@brucehalen1453]

Very, very helpful. Thanks for. looking at exercise fuel in a scientific way.

[@typo4000]

I've been rather working backwards through your presentations, but had been hesitant about nutrition. I'm not a through hiker, so wasn't sure about its relevance to me. This was great. I think nutrition was covered in a single lecture of my undergraduate course many decades ago and science has moved on a bit. It did put me in mind of a good friend who died two years ago this month. His standard food pack for a day in the mountains was a banana, a packet of oat cakes, a can of sardines in olive oil, and a bar of black chocolate. Starting to make some sense! Not sure how much of your chart is available in the UK, but I'll certainly pay more attention to the labelling.👍👍👍

[@angelajuneau7457]

I am new to hiking and am looking to hike 500 miles of the Appalachian Trail next year my 50th birthday. I was becoming a bit worried about Nutrition on the trail as everyone seem to be promoting Ramen bombs, And things of that nature. As a nurse I am so thankful that I stumbled across this information. Thank you so much for providing this. Now I feel like I can make better choices for me and that I can be much more successful in completing my hike. 😊

[@GearSkeptic]

Thank you so much! I’m very glad if it can help, and best of luck on the trail!

[@NewsViewsAndTruth]

Would love to see veteran thru hikers change their diets and report their results. I wonder how many are abusing their bodies more than what is needed.

[@andylewis4695]

Great resource. Glad I stumbled into your channel. May you get billionions of subscribers.

[@GearSkeptic]

Thanks!

[@InventorGadget]

Excellent summary - you can count on that I'll put it to good use this coming hiking season! Big thanx from snowy ❄️🌨️ Sweden ;)

[@GearSkeptic]

You are most welcome! Glad to help.

[@terrivelazquez4974]

You put an unbelievable amount of work into these videos and I can’t thank you enough. Also, excellent outro! 😂

[@GearSkeptic]

Thank you so much! 😋

[@MokuNui808]

So much information!!! This needs to be taught in schools across the country!!

[@NewsViewsAndTruth]

Yes, backpacking topics and nutrition would help our society, right along with swapping out the spare tire, filing taxes, and firearms safety training.

[@ericbeauchamp7385]

LOVE this video. So much research and very intelligent guesses. This will definitely help me, thanks!

[@jonny4182]

I have to say I am not a through hiker just a camper for the most part and this is so fascinating it makes me want to try to do some short section hikes

[@Kicking_Crow]

Okay, not only do I think your content and level of detail is amazing and has me reevaluating my food choices...I absolutely adore your outros. Thanks ever so much for helping to inform us and making me smile too!

[@GearSkeptic]

Very kind of you! I’m so happy to help.

[@rogerc7972]

WOW! Thanks for all your hard work - most useful!

[@brians1966]

Just want to say thanks for the information. Am planning a multi day hike with friends and what I have learned from your video is invaluable. Being in Australia I am unsure of exactly what foods we stock here that are on your list (I have downloaded) but at least I will be able to use what I have learned, to plan a balanced diet. Thanks

[@GearSkeptic]

You are most welcome! I’m very glad if any of it can help. Have a safe trip!

[@seedmole]

Well, from this and the calorie density video, I feel pretty reassured in my choice to stock up on pro meal bars. Also feels good that the flavors I picked all were among the denser choices. My trail food choices for this summer is looking to be Stretch Island fruit leathers, Probar meal bars, and Saltstick chewable electrolytes. Still need to figure out my dinner choices, but feels good to have the rest of that solved.

[@davidjohnnielsen]

The important question your work here raises - and in fairness, you acknowledge this - is fitness level. A less fit hiker will respond to backpacking over mountains in much the same way a more fit runner will respond to a marathon, a 10k, or worse. So until they get into condition, their nutrition will need to reflect something more like the 65% or 85% vo2 max carb/fat ratio. Everyone will need to figure out their fitness level for themselves and adjust accordingly, or risk repeatedly running into a wall.

[@peadookie]

Can confirm this 100%. I'm certainly in the Clyde category and when I'm biking, I can bonk VERY hard if I don't keep up on carb intake.

[@hikerJohn]

There no way an unfit person is going to perform at 65-85% vo2 max all day long, They take LOTS of rest breaks so their average vo2 (for the whole day) is going to be closer to the 25-30 vo2 MAX. When you are acclimated and fit you are still at 25-40 but you are there many more hours of the day because you have endurance. You cannot make up for being out of shape by eating more carbs. And the more fat you have the easier it is for your body to access that fat.

[@davidjohnnielsen]

@@hikerJohn That’s interesting, but what does that mean for the unfit hiker as far as nutrition is concerned? Of course you can’t make up for being out of shape by eating more carbs, but the unfit hiker doesn’t want to hit a wall. That’s what it’s about- do they consume 65% fat while hiking and something else while resting? And if so, what is the optimal macronutrient breakdown at say… 10% VO2 max?

[@hikerJohn]

@@davidjohnnielsen There's no such thing as 10% vo2 max. You would be in the hospital on life support. The talk about vo2 max is just for argument, without special equipment you cannot measure it so we use heart rate zones instead. You can get an estimate of your vo2 max based on HR. That would be a heart rate zone training video and there are lots of them on KZbin.

[@davidjohnnielsen]

I’m sure people get what I mean - minimal exertion. I’m not debating this with you. I’m asking Gear Skeptic about the studies comparing macronutrients used against exertion as reflected in the percentage of a person’s maximum rate of oxygen consumption as measured during incremental exercise. That’s the standard he used here. He has data points at 20% and 60% and infers 40%. Are there data points for other increments? That’s a question for him, not someone who rejects the premise of his conclusions. It’s ridiculous to assert that an unfit hiker will consume oxygen in a 20-40% VO2 max range intermittently, then say there is no such thing as 10% VO2 max. First, an unfit hiker will be consuming more like the 60% VO2 max a marathon runner experiences. Perhaps intermittently, interspersed with frequent breaks, but they will quickly reach their anaerobic threshold. They will have to stop and rest, yes. But they will experience near max hr to get there. And that means a high percentage of VO2 max. Second, someone sitting on their butt and not exerting themselves requires a small percentage of that person’s maximum rate of oxygen consumption as measured during incremental exercise. Whatever percentage that may be. I’m curious whether the pattern Gear Skeptic has shown - higher % VO2 max, higher carbs relative to fat - works in the opposite way as exertion decreases. Is a person sitting on their ass well served by a higher fat diet? Is that what Atkins, et al were talking about?

[@FH-cj6ev]

Thank you for this video. I really appreciate the scientific approach and analysis and I will definitely check out the other videos in the series.

[@kevineggleston9930]

This was truly enlightening, thank you!

[@GearSkeptic]

You’re very welcome! I hope it can help.

[@RVingRevealed]

Great information! Thank you for investing your time and providing insight into nutrition for backpacking!

[@GearSkeptic]

You are welcome, and thanks!

[@NewsViewsAndTruth]

There must have been hours and hours of research for each of the videos

[@AllThingsConsidered333]

This is great. I do best with fewer carbs. When I ran my first trail ultra years ago, I “carb-loaded” the night before (bcs that’s what you are “supposed” to do).. I could hardly move the next day. I couldn’t believe it! After that I ran in a fasted state and ate at the end, mostly fatty meat. My fav distance was the 50k. Then my health crashed from tick diseases and mold illness… over several years I realized that carby foods really wrecked me. So I quit sugar. Then I realized all the symptoms I was getting from grains & nightshades.. so I quit eating them. Next it was fruit that I realized my body didn’t like, so I quit those.. Then I did a very strict elimination diet and realized I was reacting to literally every single plant.. and I was eating local grown organic plants too! I cut out most plants except almonds, spinach/arugula salad mix, sweet potatoes, the occasional blueberries.. Then I realized I was getting soooo sleepy and also body pain and racing heart with palpitations after eating my little lunch with the above foods… at that time I learned about carnivore diet and oxalates from plants.. So I dove in to high fat carnivore and have never felt better! I am slowly gaining muscle and bone density (without working out except walking & hiking, due to Lyme disease I just am not able to workout without getting super weak & shaky for days) I have so much more energy, I don’t get tired after I eat, no racing heart or palpitations, no body pain from eating and I need to eat far less on the trail due to the high density nutrition in my food. I make my own beef sticks in the dehydrator. I add a lot of butter to my morning coffee and I’ll also add butter to my lunch meat. I take raw eggs (in full fat coconut milk with no guar gum or other additives- coconut is the only plant my body will tolerate) This is what is working the best for me and it’s exciting to finally start being able to be active again after a decade of illness including severe illness and hospitalizations.

[@u4ea1982]

Great video - thanks for sharing. The amount of work that you put into this is impressive! Kudos!

[@GearSkeptic]

Thanks! I appreciate that.

[@garethbaus5471]

The sprinting data for the fat vs carb usage would be good for determining if the trend line is linear which can make it easier to more accurately guess the fat usage of people under those conditions.

[@wouterberend]

Thank you for your effort and making the hiker food list available for free! Learned a lot

[@purplealmondwellness8903]

Thank you so much for all of your hard work. This video was wonderful and the chart is nothing short of amazing. Thank you again.

[@GearSkeptic]

You are most welcome! I hope it helps!

[@doylecrabb]

So damned good...masterful, insightful, and presented beautifully

[@GearSkeptic]

Very kind! Thanks much.

[@genecutler4656]

Thanks for all this great work. From all the varied bars that I've looked at, two brands that have good calorie density and are not on your list are Yes Bars and 88 Acres protein bars.

[@genecutler4656]

Also, BumbleBars!

[@GearSkeptic]

Had not heard of those. Thanks!

[@jadonswan2706]

This channels gonna blow up if you keep up this kinda work lol, super impressed. Thank you

[@robreynolds8759]

Thank you for your efforts. Great information, entertaining…KZbin 2.0.

[@emmah.188]

This is fantastic! Thank you so much for the information with sources and evidence.

[@Moosem90]

Thank you so much for this series bro. I'm a beginner but this allows me to start off with the right information.

[@GearSkeptic]

You’re very welcome! I am glad if it can help.

[@lthsu]

Great video! Thanks for doing the research & presenting your findings in such a clear manner. The screenshots of graphs, studies, articles, & your spreadsheet of foods are very much appreciated. Also like that ruled desk pad. May I ask where you got it? I'd like something similar.

[@GearSkeptic]

Thanks! The pad is an Adir Professional reversible self-healing cutting mat. I got it on Amazon. It is green on the other side (also with grid markings). Comes in several sizes.

[@OneNvrKnoz]

Another well-researched video that was incredibly informative. Thank you!

[@brandinsnyder6722]

This video is phenomenal. I am on a binge!!! Thank you so much for all that you do, all knowing GearSkeptic

[@GearSkeptic]

Thanks much!

[@brimstone33]

Fantastic analysis. WOW. Some counterpoints: 1. I've read - and experienced - that if one adopts a long term high fat/low carb (HFLC) diet such as Keto or Carnivore one becomes "fat adapted" meaning that at the cellular metabolic level then fat (both intrinsic and extrinsic) becomes more readily and faster available for higher intensity exertion. If this is true then it further skews the 'switching' between carbs and fats as fuel towards being able to use fat across more of the exertion spectrum and your interpolated 45% point would be higher. Perhaps much higher. 2. One aspect/benefit of becoming fat adapted is the increased cellular "preference" for fat as fuel. Because one cannot store carbs beyond the relatively small amount of glycogen in muscle and around the liver, if one is 'carb adapted' with carbs as primary fuel one must constantly replenish the carb supply, i.e. eat breakfast and snacks, or risk an energy deficit crash. However if one is fat adapted then energy is constantly available (assuming you have any fat on your body) whether one eats or not. Not only is the energy very palpably always there, but there's little or no hunger. One can actually forget to eat and not even notice while hiking. I have experienced this personally, and often. Really. 3. Fat adaptation makes intentional fasting very doable. I, like many others, do "intermittent fasting" and have not eaten breakfast in more than two years. I feel fantastic. Typically 16 hours between meals. This is great for the trail, at most I'll heat up some water for coffee or tea in the morning if it's a cold hike but more typically I have some (sugarless) instant coffee or green tea which I steeped cold all night as I pack up and get moving. I don't start snacking while hiking until about 14:00 then start with something small and eat a 'big' meal at camp before dark. Lots of no-carb electrolytes throughout the day. Fasting in this way has some great cellular metabolic benefits but it also feels very very good. Also pooping becomes very regular and reduced, and thus less hassle. 4. Obviously this can be taken too far and if at some point body fat drops too much the body will start to spare fat by converting muscle protein into glucose and then ATP ('catabolism'). Then carb intake becomes more necessary. I have not reached that point. In my first year eating this way, about four years ago, I lost about 70 lbs. Since then I've lost another 30. Maybe someday I'll reach my 'ideal' 12% or so of body fat. If the typical AT through-hiker loses 30lbs of weight and has to eat and carry more food to spare muscle...well, whether the weight is on your butt or your back doesn't much matter. Clearly most Americans, even hard-corps hikers, can benefit from the bodyfat loss. 5. I think your chart is missing a very important item which I have found to be quite useful: 'Keto Bricks'. They are shelf-stable, portable, require no cooking, calorically dense (1000kC/151g) and nutritionally complete. High-quality natural ingredients formulated specifically for bodybuilders. About 82% fat, 12% protein, and the rest carbs (mostly undigestible carbs). They are also palatable if not exactly delicious. Well packaged for hiking and no prep required. I don't buy many of these nowadays, prefer to make my own shelf-stable "fat bombs".

[@GearSkeptic]

Very interesting! Basically, if one is willing to make the commitment to get fat-adjusted, you can take advantage of your new metabolism to carry an even higher density menu, potentially without performance loss. Love the idea, though I have no personal experience with keto. I will put Keto Bricks on the add list for the next chart update. Thanks!

[@zackschwartz1465]

Great research and amazing job at communicating your findings. Is there any way you could share the XLS version of your table? It would be an amazing data source to incorporate into a meal planning model I'm working on.

[@GearSkeptic]

Yes, and thanks! Here is the link to the Excel version: www.mediafire.com/file/lqsrekfp3it3qwu/Hiker_Food_Chart.xlsx/file

[@zackschwartz1465]

@@GearSkeptic Awesome. Thank you so much!

[@lynnew4111]

You are geek-a-licious. Thank you for the incredible amount of work you have done. I dehydrate my own food and have hiked full keto (for weight and calorie density) and a mix of clean carb plus heavy fat content. I am really excited about the nutritional balance rigor you have and about the concept of the recovery snack, as I continue to have calf cramps that are unpredictable and am interested in anything that might help.

[@scratchinpassion4719]

this was presented very well!