Vegetarian & Vegan Trekking Nutrition: Protein and Calories Guide

A trek through high altitudes like Himalayas or other high altitude regions of India puts a lot of physical strain for the human body. For those who follow an vegetarian or vegan diet the problem is not whether or not it's feasible but whether it's designed correctly.

In TrekUp India, we have assisted numerous trekkers with diets based on plants across the challenging Himalayan routes. Our experience on the ground shows that vegans and vegetarian trekkers can perform the same as other trekkers--provided they satisfy their energy, protein and micronutrient requirements. Insufficient planning could result in the loss of muscle, fatigue in recovery, a slow recovery time, and even loss of appetite at high altitudes.

If you follow the right approach the right approach, plant-based food can aid in endurance, strength and recovery in the mountains.

The reason why Proteins as well as Calories are more important on treks

In high altitudes and on multi-day hikes:

• The energy expenditure of the body increases dramatically (often 2,500-4,000+ calories/day)
• Muscle breakdown speeds up due to lengthy ascents or descents
• Appetite is often lower, which increases the chance of eating too little

Protein Is Essential For:

• Muscle repair after long trekking days
• Loss of muscle at altitude can be reduced.
• Supporting immune function

Calories Are Essential For:

• Energy-stability throughout long walks
• Mental concentration and coordination
• How to stay warm in cold weather

Vegans and vegetarians must be mindful of iron Vitamin B12, iron along with omega-3 fats which are essential to fitness and recuperation.