Diet & Nutrition for Climbing Mount Kilimanjaro

It is essential to eat well and meet nutritional requirements when attempting any mountain climb. It would be best if you consumed enough calories to fuel your ascent, as well as a variety of foods, with a focus on high-quality protein, good carbohydrates, antioxidant-rich fruits and vegetables, and fiber-rich wholegrain. Fluid intake is critical, and you should consume 2 liters per day before climbing, increasing to 3 to 4 liters per day during the climb.

Choose healthy foods and fluids to provide your muscles energy, improve endurance, and speed up muscle recovery. Nutrient-rich foods can also help you avoid injury and speed up your recovery if you do get hurt. Another important factor is your immune system; eating the proper meals can help to improve it and ensure that it performs effectively, reducing the risk of becoming unwell. Following will keep you healthy and fit during the climb at Mount Kilimanjaro.

Fruit & Vegetables

Brightly colored fruits and vegetables (yellow, orange, dark green, and red) should make up most of your weekly food list because they contain more Vitamin A and C. You can also take fruit juice, but avoid concentrates and go for freshly squeezed.

Carbohydrates

Whole-wheat pasta, whole-wheat rice, whole-wheat or brown bread, cereal (avoid sugar), corn, barley, and oats are all good options. Choose wholegrain if possible because they are fortified with vitamins and minerals.

Protein

Protein is necessary because zinc, iron, and magnesium are all found in it. Lean meat, fresh, oily fish, beans, lentils, nuts, seeds, and tofu are all excellent protein sources.

Dairy

Calcium, vitamins A, D, and B12, protein, and healthy fat are all found in milk or soya milk (or other equivalents). Calcium and Vitamin D help preserve bone density, which is beneficial while carrying a backpack for extended periods because it also helps prevent muscle cramps. Remember that dairy products are generally high in saturated fat, so go for low-fat milk, yogurt, and cheese instead. After training, drinking a glass of milk is a great suggestion because it is a great natural muscle rehabilitation drink.

Drinking & Hydration

Climbing Mount Kilimanjaro is an endurance test, therefore staying hydrated is essential. Your body must be adequately hydrated to prepare because it will lose liquids during the ascent and descent. To restore lost fluid, drink plenty of water before any pre-climb training, throughout training, and after planning. Remember that while sweating cools your body naturally, it can also cause dehydration after exercise. Electrolytes, which are chemicals that transform into ions and carry electricity, are lost when you sweat.

Sodium, potassium, chloride, and bicarbonate are electrolytes that help organs and cells work usually. Electrolytes are necessary for your body to function, especially during times of extreme effort. The more fluid you lose through sweat, the more electrolytes you lose. It would help if you stayed hydrated because this can influence muscular function.

Supplements

If you want to supplement, do so, but always see your doctor first because all of the vitamins and minerals you need should come from your regular diet. However, an excellent multivitamin is always advisable.

Kilimanjaro Sample Meals

The following is a sample of the breakfast, lunch, and dinner menus, as well as snacks and beverages that are served on the mountain:

MEAL

DAY l

DAY 2

DAY 3

DAY 4

DAY 5

BREAKFAST

TOAST, SPANISH OMELET, BAKED BEANS, SAUSAGE

CEREAL,SCRAMBLED EGGS,BACON,

TOAST

CEREAL, PEANUT BUTTER & BANANA FRENCH TOAST

PORRIDGE, PANCAKES, TOAST, OMELETTE

CEREAL, FRENCH TOAST, BAKED BEANS, BACON

PAPAYA, ORANGE

MANGO, ORANGE

WATERMELON

MANGO, ORANGE

BANANA, ORANGE

COFFEE, TEA, WATER, HOT CHOCOLATE

LUNCH

LEEK SOUP

& BREAD

FRENCH ONION SOUP & BREAD

TOMATO SOUP

& BREAD

ZUCCHINI SOUP

& BREAD

POTATO SOUP

& BREAD

SPAGHETTI WITH MEAT SAUCE

FRIED CHICKEN, FRENCH FRIES,

COLESLAW

HAMBURGERS, FRENCH FRIES, EGGS

VEGETABLES, CHICKEN DRUMSTICKS

BEEF KEBABS, FRENCH FRIES, COLESLAW

MANGO

PINEAPPLE

FRUIT JUICE

FRUIT SALAD

BANANA

COFFEE, TEA, WATER, HOT CHOCOLATE

SNACKS

MUFFINS

CASHEWS, POPCORN

AVOCADO TOAST

PEANUTS, COOKIES

CASHEWS, POPCORN

COFFEE, TEA, WATER, HOT CHOCOLATE

DINNER

ZUCCHINI SOUP

& BREAD

SQUASH SOUP

& BREAD

CUCUMBER SOUP

& BREAD

VEGETABLE SOUP

& BREAD

CARROT SOUP

& BREAD

VEGETABLES, GREEN SALAD

PASTA WITH MEATBALLS, VEGETABLE PIZZA

STEAK WITH MASHED POTATOES,

BEEF CURRY WITH

RICE, BANANA STEW, GREEN SALAD

SPAGHETTI WITH TOMATO SAUCE

FRUIT SALAD

PINEAPPLE FLAMBEE

PAPAYA MOUSSE

TIRAMISU

CHOCOLATE MOUSSE

COFFEE, TEA, WATER

Why Is Diet So Important When Climbing Kilimanjaro?

Food is oxygen for your body when hiking Mount Kilimanjaro, and it’s similar to how a car runs on gas. Food can be broken down by purpose, by following terms:

Carbohydrates provide energy to your body.
Protein feeds your muscles and helps repair the minor tears that occur after long days of endurance hiking.
Fat keeps you satiated between meals.

A healthy mix of these three macronutrients is included in the cost of climbing Mount Kilimanjaro. While few good climbing companies supply a healthy blend of these three macronutrients in the food, they prepare for their tourists from arrival night to lunch on your last day.

What to Do If You Have a Special Diet?

If you have a particular dietary condition, inform your climbing company as soon as possible after booking your trip so that they can prepare a menu tailored to your needs. If you are on a low-carb, gluten-free, or diabetic (low-sugar) diet, your goal is to eat enough fat and protein to maintain a high level of energy. Bread, oats, fruit, starchy vegetables, pasta, rice, and desserts can raise your blood sugar and induce inflammation, so avoid them on the trail. As a result, you may want to add more eggs, meat, low-carb vegetables, and cheese to your menu.

If you are used to carbs in your diet and don’t eat meat or animal products, such as those who follow a vegan or vegetarian diet, your goal will be to keep your blood sugar levels as stable as possible throughout your journey. Headaches, tiredness, dizziness, nausea, and other indicators of a sugar crash are more likely when blood glucose levels drop. Because some of these symptoms are similar to those of acute mountain sickness, you’ll need to pay special attention to them.

Instead, more carbs like sweet potato, peanut butter, porridge, fruit, vegetarian stews, salads, rice, and pasta will be on your menu. You should also let your hiking company know if you have any food sensitivities, such as nuts, gluten, or lactose, so that they can plan your menu accordingly. Don’t be scared to tell them about your dietary restrictions if you don’t consume particular animals or products for religious reasons. In your daypack, you can also bring your particular snacks and foods.

How Many Snacks Should You Bring?

Make sure you have enough food to last nearly a day. 1-2 bars each day, a pack or two of jerky, a few packs of gummies, and a couple of energy gels should be enough. Bring enough juice crystal packets to make at least 2 liters of juice per day. While all of this is ideally supplemental, having too much is preferable to having too little.

Best Snack for Climbing Kilimanjaro

Repeated flavors might become unpleasant, especially on a mountain, where the loss of appetite and nausea can occur, but variety improves the taste of everything. You might be looking through your goodie bag and hate all of the alternatives if you packed the same stuff to eat every day.

Meal Replacements (Granola Bars, Protein Bars, Energy Bars)

Bringing snacks that may be used as a meal replacement might be helpful in a variety of situations. You might have skipped meals because you were nauseated when they were served. When you feel better, you can consume your meal replacement. You can also consume your meal replacement if you find the heated meal unappealing or inadequate for some reason.

Salty Snacks (Nuts, Trail Mix, Jerky, Pretzels)

Because you’re losing sodium through sweat, you’ll crave salty foods. To replace salt, bring some of these goodies. Salt not only replaces sodium but also electrolytes such as magnesium, calcium, and potassium.

Sweet Snacks (Hard Candy, Dried Fruit, Chocolate Bars)

Sweet snacks are ideal for lunchtime or after dinner. Sugar is known to improve mood and give a temporary “high” through releasing endorphins.

Energy Snacks (Energy Gels, Sports Gels, Sport Beans)

To deliver a quick burst of energy, these foods are filled with sugars. Because most energy gels have no fat, fiber, or protein, they digest quickly.

Electrolytes (GU Hydration tablets, Gatorade packets)

Electrolytes (potassium, calcium, magnesium, and sodium) are lost during exercise, and these electrolytes are meant to replace them. For recovery, take one serving each evening.

Food and Snacks for Climbing Kilimanjaro (with Dietary Restrictions)

Although high altitude tends to suppress appetite, many hikers claim that the physical exertion and calorie-burning on the trek causes them to get hungry. Packing snacks is the most incredible method to keep your body fueled even if you are not hungry. This will make it easier for you to eat, even if you don’t feel hungry. You don’t want to carry any weird snacks your body isn’t acclimated to. It’s not a good idea to put your tummy to the test on top of a mountain.

The following are some of the most popular hiking snacks and foods:

Nuts and Trail Mix

Nuts are high in fiber, protein, and calories, and they will not melt or freeze in your pack. Trail mix with dried fruit and chocolate will also give you a boost.

Energy Bars

Energy and protein bars are great options, including whey, almonds, nut butter, seeds, dried fruit, and other nutrients.

Cheese, Jerky, and Meat Sticks

When it comes to low-carb trail food, cheese, jerky, and meat sticks are protein-rich options.

Hard Candies and Gummies

Hard candies and gummies can keep your sugar levels up, providing moisture to your tongue and throat, which can get dry as you gain altitude. Sugar-free variants are also available.

Electrolyte Replenishers

Electrolyte replenishes, such as powdered sports drinks, electrolyte mixes, and hydration tablets, can be added to your water bottle to restore electrolytes that may be flushed out of your system when you consume water. These are more easily absorbed by your body than water alone, allowing you to replace both fluids and electrolytes more quickly.

Altitude, Food, and Water

While you can do all of the altitude training you want, other strategies are to avoid and reduce altitude sickness. One of these is your climbing diet. Keep in mind that being hydrated is essential, but the things you eat should also support this. Because you will be burning a lot of energy quickly (physical activity + altitude), you will need to keep bringing groceries in to counterbalance. Complex carbohydrates and hydration are the easiest ways to do this. In short, you want carbs, sweets, and water all day. Excessively fatty foods, as well as anything that dehydrates you (too much salt, caffeine, or alcohol), should not be ingested all at once.

Tips for Eating at Altitude

People suffer from nausea and appetite loss at higher altitudes. However, do your best to keep eating. You should avoid slipping into a calorie deficit on the mountain because it will complicate acclimatization, recovery, and athletic performance. It’s preferable to eat the “wrong” food than to eat nothing at all. So eat as much as you can, as often as you can.

It is recommended that you bring some food with you on the mountain to boost your nutrition. Snacks offer variety to your diet, provide additional calories, and help you stay motivated when things get tough.

On Kilimanjaro, there are some recommended practices for eating and drinking.

Wash your hands before every meal.
Don’t forget to eat your meals even if you are not hungry.
Consume a high-carbohydrate, low-fat diet (which we will provide).
Take a few of your favorite snacks with you from home.
At least four liters of water should be consumed each day.
Take electrolytes.
Alcohol, tobacco, and depressant medicines such as barbiturates, tranquilizers, sleeping pills, and opiates should all be avoided.
Caffeine should not be consumed in large amounts.

Ways to Prevent Altitude Sickness

Following are some of the ways to prevent yourself from altitude sickness.

Nutrition

It is generally recommended that you have a healthy and balanced diet, especially in the weeks leading up to your adventure. Before climbing the mountain, you should not have any vitamin or mineral deficits caused to an unbalanced diet. As a result, your body will be in better shape and will be able to adapt to changes more quickly. During your tour, eat as many carbohydrate-rich dishes as feasible. When compared to high-fat or high-protein foods, they require less oxygen to be metabolized by your body. Additionally, drink plenty of water during your visit, and at least 3-4 liters of water should be consumed each day.

Consumption of Alcohol

Altitude sickness is increased by alcohol use, making the body’s adjustment to the altitude more difficult. Just before your ascent of Mount Kilimanjaro, you can have a glass of wine or a beer in the evening. However, you should avoid drinking alcohol altogether when you start your tour.

Dietary Supplements

Vitamin C and multivitamin tablets, as well as ginkgo tea, should be consumed in the weeks leading up to your ascent. However, they are helpful or not is debatable.

Medications

Altitude sickness is treated with medications like Diamox, which contains the active component acetazolamide. However, they have adverse effects. As a result, taking them should be carefully considered. Consumption of aspirin and ibuprofen/paracetamol is a medicinal precaution for altitude sickness with fewer adverse effects. During the climb, both are taken: aspirin in low dosages several times a day and ibuprofen once a day before noon. In any case, you should talk to your doctor about taking medicine and how to adjust it to your specific needs.

Time

It’s essential to take your time on the way up. Your body will be able to acclimatize to the altitude in this approach. In addition, the principle of “walk high, sleep low” (walk high during the day and sleep at lower elevations at night) is effective for acclimating to the altitude. The easiest way to avoid altitude sickness is to ascend slowly.

Rest

Even if it appears that your tour is going well, do not overspend in the beginning. You may require this energy at some later point. As a result, pay attention to the tour guide’s directions. Also, take advantage of the time spent in the camps to rest. Start your expedition as relaxed as possible.

About The mountain

At 5,895 meters Mount Kilimanjaro is the highest mountain in Africa and the tallest freestanding mountain on the earth; it is one of the Seven Summits. The snow-capped peak of Africa is a dormant volcano. This majestic mountain can be found inside the Kilimanjaro National Park of Tanzania, at 005.00 degrees south, 036 degrees east, 5895m above mean sea level.

Exceptional climb success

Since 1994, ClimbingKilimanjaro has been fore runner in operating Kilimanjaro tours. We have a proud and unbeatable track record of more than 15,000 safe and successful summit attempts.

The specialised experience of ClimbingKilimanjaro puts us, as a tour operator, in a unique position to offer the most professional support, guidance, information and motivation to realise this proverbial “bucket-list” dream.

ClimbingKilimanjaro can provide references from previous successful and satisfied clients – on request. Visitors are also welcome to visit our Testimonials & Summit Gallery pages

Real-Time Tracking Service

ClimbingKilimanjaro is the only operator that offers real-time tracking to hikers on Mount Kilimanjaro. This unique service will allow family and friends to track the live progress of their loved ones, as they hike to the summit of Kilimanjaro, subject to availability, pre-booking and at a small supplementary fee.

Guides and porters

ClimbingKilimanjaro only utilises highly trained and registered guides, with several years of experience, to lead a mountain support team that are properly equipped to look after climbers on the mountain.

All of the Climbing Kilimanjaro package options includes the services of one porter per hiker, who will carry the client’s duffel bag (max. 15kg) from one camp to the next.

The above average staff ratio of the Climbing Kilimanjaro Mountain Support Team to climber is: 2 Porters per climber and 2 guides for a maximum of 4 hikers – a very favourable ratio to directly enhance safety and enjoyment on the mountain.