Planning an Ultralight Backpacking Menu for Optimal Trail Nutrition

[@stevem9144]

This nutrition series is fantastic! Informative and entertaining. Thank you! Im planning on a 3 week trip on the JMT this summer and starting using these charts to plan it out. I sourced and priced out your Day 1 example, and, based on single purchase prices (plus tax which might not always be applicable) I came up with $38/day at 1.3lbs and 3482 calories. The weight and calorie count is amazing! But Im going to need to swap out a few items for cheaper/heavier alternatives because two people for two weeks adds up cost wise lol. Im thinking a cheaper granola and using your Recovery Drink recipe...Julies and Clif account for nearly 10 bucks lol. Plus shopping around for bulk discounts. Here is my cost breakdown in case its useful for anyone: $1.6 - Starbucks Via Instant Coffee Vanilla Latte $0.3 - Nido Whole Milk Powder $4 - Julie's Real Paleo Granola - Cacao Coconut $1.28 - Oberto Classic Recipe Smoked Sausages $1.35 - Honey Stinger Waffle, Honey $0.86 - Nature Valley Wafer - Peanut Butter Chocolate $2.47 - Yes Strawberry Almond Coconut $1.64 - Walkers Pure Butter Vanilla Shortbread $1.41 - Justin's Vanilla Almond Butter $2 - Green & Blacks 85% chocolate $1.65 - 88 Acres Vanilla Spiced Sunflower Seed $5.5 - Clif Shot (Double) Protein Recovery Drink Mix, Chocolate $12.95 - Peak Refuel Chicken Alfredo Pasta $1.41 - Autumn's Gold Grain Free Granola Bar - Cinnamon Almond Total: $38.42/day

[@GearSkeptic]

This is awesome! I will pin it so it can be used as reference. Thanks!

[@lizstrailsandtravels4624]

Woo hoo thanks for the shopping list, copy and paste this one !

[@infrared5729]

Just a note to add on the paleo granola. I dehydrate my own recipe & that works out to about $1.95 per serving (620 calories) using a base nut combo of hazelnuts, almonds, cashews, and walnuts. I'm doing prep for CDT SOBO at the moment, but don't have home dehydrated dinners quite priced out to the same level yet.

[@eddydewilde4958]

I feel that your approach is an extension of the mind set that you need to spend $3000 on minmalist hiking gear and clothing before you can get on a trail. $38 US buys me a week worth of food, oats ,milk powder, pumpernickel, cheese ,salami, fish, macaroni, mash etc I just need to pack it myself. I'm not pushing anything just pointing out that it needn't be so expensive, DIY.

[@robertcurrey1929]

This series is a truly G.O.A.T … when I did the PCT I wish I’d had all this info. I made it through, but I now know the “tough” days were somewhat nutritional, and not simply trail fatigue. I will add one column it would be, likelihood of finding at a town stop. Sometimes it’s a small town and either plan a box or choose wisely at the gas station and/or expensive grocery. In bigger towns work the plan from a larger assortment and perhaps send a box to podunk.

[@Jc21112]

The best backpacking channel on KZbin. Period.

[@GearSkeptic]

Too generous, but thank you!

[@benspieler5977]

Excel is merely a tool. This man is an artist.

[@MrBobbyOcean]

This man is a national treasure. Protect him at all costs

[@jtact5487]

As a numbers nerd; These videos tickle me in my special spot.

[@ChristianPaulPhotography]

These are the smartest hands in backpacking! Gear Skeptic’s caloric density measure makes packing food and hydration a cinch for long distance hikes, as well as your weekend missions! I planned my entire Uinta Highline Trail series based on the formula presented. I got my food bag down to 7 lbs for 8 days, and that was with a day of emergency rations. It also ended up keeping meal times similar everyday, so the nutrition and recovery were on schedule. Using this method on trail, I got stronger everyday out there! I was 7 lbs lighter at the end. Never felt under nourished. Thanks Gear Skeptic for helping solve long distance backpacking meals! I’ve never been so light and so well fed! 👍👍

[@GearSkeptic]

Awesome! Glad to hear it, and thanks for letting me know.

[@Balue7]

The LotR reference was a easy reminder to thumbs up another amazing video.

[@DoseofDirt]

This is seriously game changing info for backpackers! I've often said that one of the easiest places to save weight is in your food back, but your analysis takes it to a whole new level! Love the vids!

[@SuperRedmerlin]

Haven't even finished the video yet but leaving a comment for the algorithm! Thank you again for all of your amazing information!

[@lesliew4026]

As a person with unique food needs (e.g. multiple food allergies) your dietary and hydration videos have been an amazing wealth of information. They have opened up new possibilities of how to better dial in my nutrition and hydration to further enjoy the back country safely. I'm enjoying building upon what you've done, to tailor it my needs and geeking out that there are so many other things to consider. Looking forward to less bonking, weight, and more fun, miles, and smiles. Thank you!!!

[@GearSkeptic]

That is very kind of you to share! Thank you so much, and I’m glad it helps!

[@two_dog]

This is freaking Amazing Mr Skeptic. Used your fine research for a successful Colorado Trail Thru last year and attempt at continued LASH of the CDT this year. I'm an, ahem, older guy, but the food chart and your tips helped me go and go and go. The Collegiates would have crushed me without the weight savings more dense and well considered food brought. Thanks so much, you're making a difference for many!

[@GearSkeptic]

That is very kind of you to say, and I’m so glad to hear it! Thanks much!

[@pedroortiz4506]

Why I didn't find your videos a year ago? The absolute best.

[@GearSkeptic]

Thanks! I hope it can help!

[@stevemandella2590]

This has been the most helpful backpacking channel on youtube for me BY FAR

[@GearSkeptic]

That’s very kind of you to say! Glad it could help.

[@catherineemerson99]

Excited to see a new video out! Your info in the previous videos has been so helpful for me in tweaking how I eat on-trail. Thanks for all the time and effort you put into this.

[@GearSkeptic]

You’re most welcome! I’m so glad to help.

[@Taylor-Hanson]

Very informative video. Thank you for putting all of that information together in an easily digestible manner. I will be watching this video again.

[@GearSkeptic]

"easily digestible"...I see what you did there! :)

[@Andy-Mesa]

You sir are the patron saint of hikers. It's been super helpful to me and I'm sure hundreds if not thousands of other hikers on the trail. I will agree with some other comments that it would be helpful to list which items are easily acquired at stores vs Amazon. I know I've had trouble finding most of these outside of Amazon.

[@GearSkeptic]

Thanks! I don’t disagree. I just don’t know how I could ever get availability data on a widespread basis, especially those off-grid (so to speak) little markets near trails. And then, try to keep it up to date…

[@HerbWarren]

Wicked timely - I've got a 10 day trip coming up this fall, and I've been agonizing over food, and trying to get something reasonable thrown together that'll work. I love the spreadsheet, and really appreciate the tutorial, and the 'don't sweat the numbers too hard' reminder. Also, those shortbread cookies look amazing.

[@OMFGLAZURZ]

those shortbread cookies look amazing. They are! They were my fav carb/sugar boost mid trail.

[@santomuro]

Great to see you back mate! Absolutely love your videos, I’ve been eagerly awaiting more! Thanks for all the content you put out, excited for the future :)) and I’ll definitely be watching this video carefully! Currently planning a 400+km thru hike here in Australia

[@GearSkeptic]

Outstanding! Best of luck, and thanks much!

[@matchinghearts]

Just saw you had a new video and instantly clicked on it! Your videos have taught me a lot about eating while out in the mountains and have definitely changed the food I bring. Thanks for all your hard work!!

[@GearSkeptic]

Thanks very much! It makes me glad to hear it.

[@markapuan]

Thank you so much for taking your time to do these videos. I'm currently planning a JMt trip for the summer of 2023 for my 50th birthday. Your charts have given me so much to think about and actually use for optimization on the trail along with maybe just a few why not because it just tastes so good without being in the ratios.

[@GearSkeptic]

Sounds like a great trip! Best of luck.

[@partimentieveryday]

Just found your channel 5 seconds ago ur hydration video was great

[@GearSkeptic]

Thanks!

[@ryankeane8072]

This whole series of videos is amazing - probably the best backpacking series on KZbin. So much of the ultralight backpacking videos are basically commercials about what new piece of expensive gear you can buy to save 3 oz, when many can likely save more weight for free by better managing your food weight. I’m looking forward to really digging into the charts. One thing I would add is that for weekend warriors, imex I definitely don’t need 3500 calories. My stomach simply can’t process that when I’m hiking big miles over the course of the 30 to 50 hours most of my trips last. Also I generally avoid any of the special bars and dehydrated meals for backpackers that Skep is showing in this video - I just find them overpriced and I personally prefer to focus on normal supermarket stuff - whole foods like nuts and fruit, and processed foods with few ingredients like Fritos, sesame sticks, peanut mms. Adding a recovery drink I think will be a big benefit for me - planning to pick up some dextrose and Frog Fuel to try. And some salt/electrolyte caps like Hi Lyte.

[@GearSkeptic]

Agreed! It’s all about how much you’ll have to carry. Shorter trips are time for some backcountry gourmet fun. I don’t go full Density Miser unless it is going to be a long time without resupply.

[@eddydewilde4958]

A bit different from Eric Shipton and Bill Tilman who could plan a Himalaya expedition in half an hour on the back of an envelope in the 1930s and 40s. They lived of rice, lentils, wheat flour and pemmican and carried big loads at altitude for months on end. I think Tilman would have had a seizure reading the number of ingredients that go into the snack bars. Recovery in those days was a cup of tea and and a good lay down.

[@Gremlin4498]

He's back!

[@louisdisalvia8310]

I’m planning to do a four day hike next month and these videos of yours have helped me so much with planning and packing food for it. Keep em coming!

[@GearSkeptic]

Thanks! Glad to hear it.

[@lizstrailsandtravels4624]

Jmt and Amazon shopping from the chart, I’ll be ready in July ! I can easily eat rock soup so everything will taste great ! Thanks so much for this put it together !

[@GodanDawnofTitans]

Recently discovered your channel and greatly appreciate it. I know firsthand what it takes to do what you are doing and what you are doing deserves much more recognition. Here’s to eating! Happy Trails!

[@GearSkeptic]

Thanks very much!

[@Psyko327]

Just finished watching your all your videos and your tips and resources have been super helpful. I've always been surprised at the lack of this type of content on the web but mad props to you for pushing the community. My wife and I do quite a bit of trail running/fastpacking but this info will be invaluable when we move next year to a better trekking location! I would be very interested in a video, or video series, from you that goes into making your own food for the budget concious of us and I guess mainly to see what you could come up with your wealth of knowledge and great taste. Thank you so much for everything and look forward for more videos regardless of the topic!

[@GearSkeptic]

You mean my Recovery Drink recipe and Skep’s Trail Mix aren’t enough?!? Just kidding. Thanks very much! I’m not super chef-like, but I will give it some thought.

[@Psyko327]

@@GearSkeptic They are! They are! lolol too funny mate!! Have a great day!

[@blueskynancy3396]

Thank you for this series. Super helpful. I have put together my first 7-day trip using your excel sheet.

[@GearSkeptic]

Thanks! I am so glad if any of it helped.

[@joeminissale610]

Love all this info! Thank you so much for doing this! This chart could be a great app, especially for thruhiker resupply stops

[@jeffrey-bc1ig]

This needs to happen. I would pay for a chart app that gets updated periodically

[@EspyLouie]

Love the Packaroons. Been a little hard to get these on Amazon due to supply issues. Spent 6 weeks in Alaska.

[@berryster]

Some of the best information on KZbin...thank you. I had good success on a recent 5 day slog with: Bob's Red Mill Muesli and 1/2 packet of Carnation Instant Breakfast Vanilla mixed with cold water, a Stinger waffle smeared with Justin's Peanut Butter (lunch/snack, total joy), Mountain House Spicy SW Skillet if you want hot breakfast (or dinner) but aren't into rehydrated eggs, a Walkers shortbread smeared with PB and a hunk of chocolate as a good s'more substitute for kids (and adults)

[@GearSkeptic]

Thanks very much! Quite kind of you to say.

[@OMFGLAZURZ]

Hey man I just wanted to say mega thanks for your videos and all the work you put into them. I just completed section J of the PCT in 5 days and everyone thinks I'm a badass when really I was just a calorie nerd because of you. Your recovery drink video I think was the most impactful for me. Love the content and hope to see more! Also I learned what it was I was experiencing on an 18.5 mile day on the Loowit (hyponatremia). I didn't know what was going on at the time but took notes and when you covered that the bulb exploded! I now carry a few salt caps in my pill bag just in case :)

[@GearSkeptic]

Awesome! I’m so glad to hear it. Thanks much!

[@mukkaar]

My favorite foods are instant mashed potatoes, with some kind of preserved meat like those smoked sausages you showed, with some added olive oil and maybe even freeze dried vegetables that are quite inexpensive from amazon. This is quite inexpensive and nutritious thing to eat. Other thing is really any kind of wrap. Usually with some kind of shelf stable rice, meat, cheese and whatnot. Wraps are basically just flour so it's actually quite high calorie item. Peanuts and chocolate are my go to snack, basically peanut m&m or snickers. Often actually I just get both separately. I buy big bag of plain peanuts, add them to manageable sized ziplock bags with salt and spices, usually just chili. Maybe even make it into custom trail mix with some dried fruit.

[@Tamara52211]

The ideal meal: Listening to these videos multiple times, taking notes, and playing around with the food chart, I finally found how easy it actually is to get the perfect trail dinner without paying much for freeze dried meals: For a 700-800 kcal dinner, do the following: 1. Pick your side of choice (knorr side, mashed potatoes, couscous, instant rice, etc). Check out the carb content. Pick a portion size about 60g (2 oz) of carbs (that's usually 1/2 package) 2. Check out how much fat is in the side you picked in step 1. Add your fat of choice (olive oil, ghee) such that in total, there is the same amount (in terms of weight) of fat as there is carbs (i.e. if your side has 60g carbs and 20g fat, add 40g of oil) 3. Add 30g (1 oz) of dried cheese (moon cheese) or jerky (or as much as is needed to hit the protein target) And voilà, you get a combo that has all the stats in the light red to dark red category (optimal)

[@GearSkeptic]

I like it!

[@AndyShepard]

All hail Skep and his glorious Chart!

[@GQGeek81]

Good stuff as usual. I've collected piles of the Nature Valley bars this year to have on hand for trips. I think I've also tried all the Peak Refuel flavors now. Some are much less tasty than others, but there are certainly some good ones out there. To add a whole other layer of complexity, I want my food to have a decent shelf life of at least 6 months and ideally a year so I can pre-package a 2-night trip's worth of food into my Plymour bag and have a dozen or so ready to go for the next ~6 months. Some foods are certainly fine well past the 'best by' date, but I'd rather not plan for failure and food poisoning out in the woods. A case of Snickers from Sam's Club might be the cheapest, but unless you're thru-hiking, you probably can't eat that many (on trail) before they go bad. The "Yard of Snickers" they sell during football season might be about right though.

[@GearSkeptic]

For the record, I’ve never had any kind of individually wrapped food go bad, from nutrition bars to protein cookies to nut butters. And, I’ve eaten them up to 3 years past the Best By date.

[@aaronjohnson4671]

@@GearSkeptic I can remember buying a case of Detour bars 10+ years ago to find them moldy inside the packaging well before the due date. I'm fond of some of the Dukes Shorty sausage flavors, but I've now twice purchased (online) packs that were molder. I'm not talking about the white bloom you'd expect on sausage, I'm talking about grey fur growing on them. But yes, on the other hand, I still have a few Packit Gourmet meals in the old style packaging which means they expired in 2019 or 2018 and I'd have no problem eating them. If however, I'm sitting down to make a shopping list I hope will last me through a year or so of hiking, I'm going to try and plan within the expiration dates.

[@GearSkeptic]

Roger that! 10 years = bad, watch your meat.

[@wolfeadventures]

The amounts of certain fuels being used during a specific output level is influenced by duration as well. Measurements at one hour mark of 65% output level will not be the same as the 6 hour mark. This is pretty important especially for those of us who hike fasted and and or follow lchf diets.

[@cjtoohey9551]

Great review as always, thank you so much for putting all of this together!

[@StirlingPrice]

Awesome chart! Thank you for all your work and collaboration to develop it. One thing that snagged me - I’d love to know the Skep’s Mix recipe unless it’s a closely held secret? Or perhaps you’ve shared it elsewhere? I’ve been using the chart to develop my food plans for a 3-week hike this summer and weight will matter!

[@GearSkeptic]

Thanks! Here is the recipe: (all servings are for 1/4 cup, this recipe makes 3 batches as shown on the chart) 6 servings of Macadamia nuts (very high density nut) 1 serving dried cherries (adds good potassium to the sodium present elsewhere, for electrolytes) 1 serving almond M&Ms (some chocolate for taste, more nuts) 1 serving dark chocolate peanut M&Ms (variety of nuts, more chocolate) That was the original. An option is to replace the dark chocolate peanut M&Ms with straight peanuts (I like Planters salted). It lowers the sugar enough to bring the carb/protein ratio into optimum, and bumps the density even a bit higher. Hope that helps!

[@turdferguson2863]

Thank you for doing the homework for us!

[@BrandonWhitley]

Another great video, thank you

[@GearSkeptic]

Most welcome!

[@SupTim1]

Thank you!

[@berryster]

For recovery drink mixing vessel, I brought an empty container of Open Water - Still Water + Electrolytes, which comes in an extremely light 16 oz resealable wide-mouth aluminum bottle. I found I could add the dry recovery mix with about 8 oz of water, reseal and shake without too much drama. Add more water to taste. A little care is required to get your recovery mix neatly into the bottle but otherwise worked great.

[@GearSkeptic]

My wife uses drink mixes all the time. I made her a flat-fold funnel by cutting a shape out of one of those very thin, flexible cutting boards (essentially just a semi-rigid sheet of plastic). Very light and easy to pack! Just keep the cheapest ones you can find (cheaper means thinner, lighter). And a viewer had a neat suggestion: drop a couple of peanut M&Ms into your container. They turn it into a shaker bottle to break up your mix, then just eat when done!

[@HerbWarren]

@@GearSkeptic The folding funnel is a good idea - last time out I improvised a funnel by cutting the corner off a baggie and that... mostly worked. It still required some care, but it'll do in a pinch.

[@jasonschwartz7781]

Another excellent video. The only problem is that thru hikers don't have these options. Is there any way you could do a video like this one but only using foods commonly found in small town markets and other typical thru hiker resupply points? Pop Tarts, Oreos, Slim Jims, Ritz peanut butter sandwiches, dehydrated mashed potatoes, olive oil, etc...

[@GearSkeptic]

That’s a tough one as small markets are all different, and there’s no way for me to get a comprehensive list of what they generally carry. Some folks send themselves food boxes to curate their meals along the way. I just carry the list on my phone so I can reference it in the field.

[@kriswalker3275]

The way you pack for hiking makes me think of the hobbits on LOR! So funny

[@MENatinSE]

Great content and the presentation style!

[@GearSkeptic]

Thanks!

[@paulvidovich7910]

Fantastic as usual!

[@TeddyBearFarmer]

WooHoo a New Video 🥳

[@TeddyBearFarmer]

Thank You 😁

[@GearSkeptic]

😉

[@MaddieGarrett-hf5uw]

Thank you so much for your work, these videos are amazing! Maybe I missed this in one of your other videos, but how did you determine your 3,500 daily calorie goal? I am a 5’5” woman and most of the calorie calculators I’ve used have suggested 4-5,000 calories. I’m sure that, like you said in the video, my body can handle a calorie deficit on a 5-day trip, but I just want to make sure my calorie intake is at least high enough to be safe and not interfere with my performance. If you addressed this in another video please let me know and I’ll go rewatch. Thank you!

[@GearSkeptic]

Hi, and sorry for the delay! (a lot going on right now). I think you're right about a full day's hiking taking more than 3500 calories. For shorter trips, as you say (or the first days of a longer trip), a modest calorie deficit is generally reported as being quite tolerable. After that, "hiker hunger" starts to set in. People choose to handle that in different ways. A lot of thru hikers are so focused on keeping their pack light, they endure the deficit between resupply points. Then, in town, they eat whole pizzas and tubs of ice cream to catch up. If the binge-recovery style isn't for you, you'll want to increase carried calories. I did do a series on Performance Nutrition for Backpackers, and touched on calorie use in Part 1, but that video is mostly about the macronutrition of those calories, leaving the total calories to the individual, since it is so varied between people, hiking speed, carry weight, terrain, and distance. That being said, an effort at a calorie calculator that tries to incorporate both pack weight and elevation changes (as well as body weight and distance traveled) can be found here: www.outsideonline.com/health/training-performance/backpacking-calorie-estimator-2021/ Hope that helps!

[@barbarajhurne]

Excellent! Thank you so much for the wonderful information.

[@GearSkeptic]

You are most welcome!

[@barbarajhurne]

@@GearSkeptic Have you ever thought about making a video like this on what to eat to loose weight and how to get in shape before your hike?

[@GearSkeptic]

Hmm. I hadn’t. That would be a very big research project. I’m not sure if I’m the right person.

[@Greghikes1]

absolutely love your videos! well done, you're helping many people. I am 50y/o and starting thr PCT in March, and thinking of going predominantly Keto for it, not currently full Keto however I've daily fasted for the last decade with an eating window of 1 - 6 hour (3days p/w its just dinner,the other 4days its lunch and dinner) so Keto is making more and more sense. I also gather from your ultralight info chart Keto is essentially the UL category, which is handy! I wonder if you'd though of doing a more dedicated Keto video? I'm from Australia so it would be great to have a more refined idea of only the keto brands offered in the US, as I said I'm guessing this will mostly consist of the UL only section of the chart but wondered if there were any more jewels of wisdom you had to offer in thr keto dept. Anyway, just a thought but I am sure you are busy with many other things! Ill continue to rewatch your videos and stay happily subscribed! all the best, Greg in Australia!

[@GearSkeptic]

Thanks! I haven’t researched keto, specifically, but I think you’re right in that sorting the chart by fats gets you close to products that would fit.

[@Greghikes1]

Cheers! PS my scientist girlfriend is deeply in love with your content ☺️

[@jakeaurod]

What about Elevenses?

[@GearSkeptic]

How could I forget?!? I will also work on something for Afternoon Tea…

[@chennings]

How do you remember which items go into which day's menu? How strictly do you follow the 3500 calories per day rule? Now that you've shown us how to prep, I'm curious to see how you consume. Keep up the great work.

[@GearSkeptic]

My menus are pretty repetitive, so it makes it easier. It wouldn’t really matter if I had the Day 3 dinner with the Day 2 breakfast, in other words. All I have to do is each one of each repeating group’s items each day and that pretty much guides it all in place!

[@grampakilt]

As I watched this video, I felt the product selection represented the ideal, perhaps reachable for a hike of several weeks, but not possible for long distance, thru hiker types who resupply along the trail. On the other hand, I believe in a life principle where one ought to learn and understand the ideal and then strive for that in the chaos of reality. Given I have not yet graduated from GS Uni, would that the professor present a lecture (video) on 'a 5 day BP performance nutrition menu from little markets' for his admiring (and logistically/financially challenged grad students). GK

[@jacobpeacock5782]

Re-watching this and wondered, have you considered adding a check function to guard against possible misreported nutrition values like in the Nomad/Off grid meals? Maybe a chart V3.0 could include something like a Custom format cell background yellow if Fats/Carbs/Protein times assumed calorie values don't equal =/- some percent.

[@GearSkeptic]

Intriguing idea! But, can’t promise when I will get to it. Thanks!

[@theOkra95]

Thank you! This is fantastic information!

[@RhythmicReport]

Thanks so much!

[@GearSkeptic]

You are most welcome!

[@jimpflugrath6220]

Thanks for a thorough show-and-tell! As for the future video on bear canister packing, I've started to repackage everything into slippery heat-sealed (not vacuum-sealed) mylar bags which seem to slide better into place. But I wonder if you will also discuss the weight of the packaging material that comes with all these food items. Can one save a few ounces a day by repackaging? I think so, I defer to your authority and research on all this. Thanks!

[@GearSkeptic]

I think you can save some real weight on packaging, at least with those thick entree bags. Check out the freeze-dried meals video. It has an indexed time stamp for “Package Weight” in the description box!

[@the_jon_with_no_h]

I'm curious, do you just have water with the granola? No milk powder? (I know that's a really weird thing to pick out of this whole video but my brain can't handle the idea of you eating dry granola!) Excellent channel, thank you for sharing.

[@GearSkeptic]

Normally, I bring Backpacker’s Pantry or Mountain House granola, which comes with powdered milk. If I go other granola, I will pre-pack it into portion-sized baggies and add the powder milk ahead of time. That way in the field I just pour water, mix, and eat out of the bag.

[@the_jon_with_no_h]

@@GearSkeptic I've just binged watched many of your videos. Amazing resource. The bad news is my brain is now bigger and heavier to carry. 😂

[@d.hamilton5737]

Fantastic! Thank you so much. I'm about to do my first thru hike so I'm looking forward to applying this. Question: What do you do for fiber? I know that constipation can be a real issue on the trail for some.

[@GearSkeptic]

I’ve never done anything to specifically supplement it. Because I start with a cereal and then eat grain-based bars for most of the day, I seem to get enough. You can always sort the chart by the fiber column and look for choices based on that!

[@d.hamilton5737]

@@GearSkeptic Thank you!

[@kellyjackson2687]

love this, how can i get a copy of the spreadsheet?

[@GearSkeptic]

In the video description is a link to a free download!

[@MK-zs5nd]

Hi Gear Skeptic, thank you for these videos, invaluable material. Unfortunately for us Canadian, a lot of the highest value foods are hard to acquire ( at least until the borders open properly ) I was just wondering if you could make it possible to easily add items to this list. I’m terrible at excel so I wouldn’t know how, but is it possible to add a few formulas so that when we enter the kcal and other macros, it fills the other cells? Something along those lines. Keep up the good work!

[@GearSkeptic]

I made just such a chart! Check out the DIY Food Chart video. It has a link to download a chart all set up for your own entry. As you say, when the weight, calories, and macros are entered, the computed fields will calculate automatically.

[@MK-zs5nd]

Of course you have!!! Thanks friend

[@helpfulcommenter]

Your recovery drink has a Starbucks Via in it? Is that drunk before bed? Does the caffeine not interfere with your sleep?

[@GearSkeptic]

I drink it right as I finish hiking for the day. I’m usually awake for a couple of hours afterward, setting up camp, relaxing, eventually having dinner. That doesn’t affect my sleep. The caffeine isn’t required, though. You can replace the Starbucks packet with 2 tablespoons of sucrose (white table sugar).

[@helpfulcommenter]

@@GearSkeptic Thanks for the reply and good recipe/video. I can't have caffeine after like 3pm otherwise I'm tossin and turnin!

[@flutingaround]

Julie's Real Granola is no longer in production. 😢 Any alternative you would recommend?

[@GearSkeptic]

That’s a shame. Bear Essentials is good. I haven’t personally tried many others.

[@makingry]

Please provide a link to the zip-lock bag you use for your Skep Drink mix. Those look like the perfect size for a serving and the ones I have are either too large or too small. Thank you

[@GearSkeptic]

They are 4in by 4in baggies at 4mil thick (recommended over 2mil for the added durability). I got them on Amazon (exact ones “no longer available”, but many vendors).

[@makingry]

@@GearSkeptic Thank You!

[@darkofighter1]

thank you author,but what about the price ?can it be considered in your spreadsheet as well? I'm only choosing the cheapest options usually and carry more weight,but want to know more what would be better :)

[@GearSkeptic]

Unfortunately, price is not practical to include. Prices can vary quite a bit from one region to another, and even one store to another. The small shops found near trails usually won’t have prices available online. Then, all of these different prices change constantly over time! Any list would be out of date almost as soon as it is completed.

[@meltdownman1]

This is so amazing! Could your team come up with a macro/input feature on a separate page that allows you to simply input the parameters that you have listed at the top of all the columns that you would want to have for your meal? The result would be a listing of options for each of your meals. Example: 1) Type of Meal - (e.g., breakfast/lunch/diner/snack) 2) Type of food - (e.g., bar) 3) Calories you want to consume in the meal - e.g. (less than or equal to 1500 calories) 4) Sugar Content - (e.g.,

[@GearSkeptic]

Interesting idea. I’m not sure how I’d approach that. So far, what I do is a series of Sorts to get what I’m after one food category at a time.

[@meltdownman1]

@@GearSkeptic Perhaps one of your subscribers is good and spreadsheets or using another program that could be incorporated. I know it's a lot of work but perhaps spreading out some of the work would help. Say for example a simple monthly check (e.g.by using google for a couple of items doled out to some people wouldn't be hard and any changes could be updated quickly. Or perhaps an app developer could have the list downloaded and have all the items run all at once. Throw in some price checking/savings. There are websites that do comparison shopping (even amazon) but they require an individual search of each item separately.

[@Mdibah]

Following @GearSkeptic's food label skepticism (cf. 17:51), I modified my copy of the Hiker Food Chart in order to cross-check the listed values within a food label. This included columns for Calculated kcal (via 9/4/4 kcal/g for fats/carbs/proteins), calculated caloric densities, %difference between listed and computed values, and a sum of fat/carb/protein grams compared against the serving size as a sanity check. When analyzing these numbers, one should bear in mind the FDA's labeling guidelines (calories rounded to the nearest 5kcal/10kcal, fats/carbs/protein rounded to the nearest 0.5g/1g, etc). Even bearing these caveats in mind, the numbers can be illuminating. Perhaps a topic for another gear skeptic video? Or an update for HikerFoodChart3.0? Or at least a reminder to not myopically eat-by-numbers. In general, the majority of items were "what they say on the tin" to within the accuracy of the rounding rules, with computed and listed calories differing by

[@GearSkeptic]

I actually made a cross-check column! It is as you say. Some calorie totals don’t match their macros. Wish I had a bomb calorimeter 😎

[@Mdibah]

@@GearSkeptic No bomb calorimeter and food science lab in your garage?! And to think I looked up to you... 😀

[@LifeTripped]

My problem is that my appetite shuts down when hiking. I don't feel sick nor dehydrated. I probably consume 1000-1500 calories a day.

[@theotheralan5511]

My favorite is a 3-5 lbs steak 🥩 for a one day trip and two for a multi day trip. Everything else is just for fun.

[@theotheralan5511]

Some of my best finds for fun goodies and treats have been at Walmart; 5 lbs of bacon bits for $14 40c boxes of Mac and cheese, plenty of candy, a small bottle of mct oil, but put that in a nalgene before it leaks. From the food bank you can get tons of powder milk if you are lucky. Dollar Stores are great for big ass tins of shortbread cookies, strop waffles and noodles. Aldi's has cheap chocolate. And for your coffee ☕ check out any wholesale closeout stores.

[@KylerExley]

I am a fats guy. Carbs are easy to get. The proper balance of fats, not so much. I try to nuke sodium, because it is everywhere, but choose my menu based more on vitamins and minerals offered over carb intake. I dehydrate my own stuff, and value a wide variety in varying amounts each. I do have some processed/packaged items because sometimes you just need a cereal bar breakfast marching in the rain. But, I lean to natural sugar and carb content versus added. I don't need fortified, I need balanced, digestible, and nutritious. Fats, as I see, are a major hiker concern. Olive oil is not a one for all solution, but is part of the plethora of approaches I take. I am more meat-centric, then vege/fruit, and carbs tend to work out from there. I am more concerned about nutrient content that is used to process my food in my body than just the fuel type alone. If I am not getting selenium, iron, aminos/vitamins, more rare Bs, the ever important K, and so on, etcetera... it doesn't matter the fuel if my intake, injectors, and cylinders are sludged and fouled. You have to know how your body's engine works. They are all the same in principle, but my truck is a puller. I don't need high-test, but I do need to understand the mechanics. While it can burn a lot of fuel, I can gear and RPM it to maximal performance. On a straight-away, "high performance" vehicles can out-sprint. But, in the long haul, my vehicle crosses mountains. My vehicle will burn out on high test and over-reliance on precision computation. It might be slightly wasteful, but in the duration, practical and nominal, with little variance between input and expected performance. It has margin enough that the expected variance is well within the tolerance of the machine, in that it's inprecision allows for adaptability along the way that is not outside of the expected performance. And, with subtle modifications without a grand calculus involved, can be made to work. I also focus on other aspects, such as modulation of breathing and water intake. Aspiration and perspiration are things to keep in check; one can be used to make the body work harder, and one is a sign the body is working too hard or is over-saturated. If the nutritional fire burning right, I might intentionally modulate my breathing to turbo charge my way up an incline. Never under-estimate the power of resting! Sometimes you have to relieve pressures and heat build up. I could go on and on, and may add later. I will say, I very much like this presentation, and I personally subscribed within a minute of hearing another video that was produced. I take value in this. And, I mean not to detract from all of the obvious time and research devoted here. I want to hear more!

[@cadams2346]

Thanks so much for all of this amazing knowledge! I do have one question I haven't been able to sort out. If you are doing a typical backpacking trip so in the 45% V02 Max range most of the day and fueling primarily with fats (70/30 fats to carbs), but then transition to a couple hours of hardcore climbing (say 1,000 ft per hour for two hours), so you would be transitioning to more like a 85% VO2 Max and burning mostly carbs (15/80 fat to carbs), are carb/sugar gels the best way to fuel that period of time? If not, what's your recommended solution to fuel that period of max exertion? TY!!

[@GearSkeptic]

I would keep to the 4:1 ratio, but transition to options with less fat and ones where the carb portion is more of the simple variety than complex. For higher exertion periods, sometimes I will essentially have what amounts to a Recovery mix, but use it for Fuel.

[@alexandersnider734]

That menu looks almost perfect, but I can't help but worry that I will get seriously backed up. Any advice on integrating fiber in here?

[@GearSkeptic]

I seem to do okay with the granola and the bars. You could trade some of the bars for fiber-specific options. I like to do the “optimization” as a fun exercise, but realistically you can compromise on the “stats” to better suit your personal needs. That being said. You could supplement specifically with fiber, either powders or capsules. Or, what I do even at home is mix my cereal 50/50 with good old All Bran.

[@macmurfy2jka]

@@GearSkeptic another option is to use psyllium as an ingredient in some of the home brew mixes. I’m planning a 3 day hike in Banff and will be including that into my home brew just add water meals like Curried cranberry and walnut couscous with chicken. The psyllium should just disappear into that. Additionally, I have found that being blocked up isn’t too much of a issue when in a calorie deficit as the nutrition is very absorbed, making for nice tidy pellets.

[@hackman8909]

Meybe I missed it in the other vids, but as I understand Fibers are part of Complex carbs, but Fibers do not contain energy. So for example i see that in a Tuna with french dressing packet I have, there are , per 100 gr, 4gr carbs of which 1gr fibers, 1,5gr sugar and 1,5 other. So 25% of the carbs are useless for energy purposes, which is quite a lot. Should fibercarbs better be left out of the ratio calculations?

[@GearSkeptic]

Fiber as a percent of carbs is not the right way to consider it. As a percent of the 100g total, fiber is only 1%. That is not enough to have a significant impact on the nutritional ratio. And, it is even worse than that, because the most appropriate way would be to consider total calories, not total grams. Any fat grams will account for more than twice the calories of what carb grams do, making the fiber difference even less than one percent. The ratio is not that precise. Anything between 3:1 and 4:1 is about equally as good (as far as the studies can establish). That less-than-one-percent fiber issue won’t nudge the ratio enough to matter, given the flexibility involved. You can, of course, alter the formulas in the spreadsheet to suit your preference.

[@hackman8909]

@@GearSkeptic thank you!

[@meadvino]

the spreadsheet is really nice and must have been a lot of work to develop. but for me there is NO way i can eat that much food during the day while hiking. i'd spend way too much time stopped and eating, but also i just don't have that kind of an appetite while hiking.

[@polar4736]

I think it's more for multi day packers. Its a plug and play system so you design your own plan

[@daeholm]

You had me at waffles and sausages.

[@GearSkeptic]

😉

[@rockymt6782]

@@GearSkeptic Thank you so very much for this great information, it has really changed my thinking about nutrition on the trail. One thing I might have missed and I have questions about is quantity of items. For example, how many sausages do you eat for second breakfast? The package has probably10 in it, do you scupper all of them? How many cookies for a one snack serving? Trying not to be pedantic, just want to get it right. Most of the time I feel like I eat way too much when I'm on trail, especially if I'm given a box of cookies hahahaha

[@GearSkeptic]

I reference everything by the serving size on the package. For sausages, I believe that was for two (they are short). Most cookies are 2 per serving, as well, though some are 3.

[@breathplay112]

What do you have with your Cerial? Water? I would personally liked too see more cheap not ”premanufactured” options such as couscous, tuna and oliveoil :)

[@GearSkeptic]

Usually, I’m using the Backpacker’s Pantry granola, which comes with milk powder included. You just add water but it makes traditional milk with cereal when hydrated. For the Julie’s Real mentioned here, just water. It is gooey enough to eat like a snack. For dry granolas, I add my own milk powder.

[@jrjr7390]

All kinds of security warnings go off on my computer and my cell phone when I try to get to the site to download the PDF!..

[@GearSkeptic]

That’s weird. I’ve been using it for years with no trouble.

[@adruery]

But what about Elevensies??

[@GearSkeptic]

😄

[@dangr123]

This guy is the Carl Sagan of Camping 🏕

[@GearSkeptic]

🤓

[@mattbubu3701]

For the algorithm

[@Balue7]

Derp da derp.

[@GearSkeptic]

You found it 😁

[@somedavehikes]

fun fact... the higher the percentage of cocao in that dark chocolate, the higher the melting point....

[@colwem]

I absolutely love the work you've done but unless I've missed something it seems like you're only covering meal planning to cover 100% of your caloric needs. What is missing is an analysis of how best to plan to bring LESS food than I actually need. How much of a calorie deficit is too much. And how should the macros change Even a skinny persons body is storing hundreds of thousands of calories in fat. So why do I need to eat fats? Could I just cut out a ton of weight by bringing only the protein and carbs I need? For instance say I am burning 4000 calories a day on my trip. If under your advice I should expect at least 70% of those calories to come from fat. Why do I need to eat that fat? Can't I just use my body fat? So could I save a lot of weight by only bringing 1000 calories of food per day? Or would there be serious undesirable side effects. Probably intolerable hunger and fatigue? But I don't know. I'd love to see an analysis on this. How much body fat can I expect to run on per day before bad things start happening?

[@GearSkeptic]

Check out VLC (very low calorie) diets. There is research on how low you can go before it becomes unsafe. The lowest limits, though, are typically only for people who are being monitored by a doctor for safety, so be careful!

[@whateverchannel22]

Thanks for putting me to slzzzzzzzzzzzzzzz..........

[@gabebullo685]

Can someone just give me a 7 day loadout. I cant get thru this.

[@dshogan6174]

Please stop fidgeting