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Domestic & International Trips & Courses with Certified Mountain Guides

Food Suggestion List

We do not provide food and cooking for our guests on trips with the exception of our expeditions.  Here are some helpful suggestions.
Overnight Trips
All of your meals and drinks are your responsibility. PGS will provide everything you will need to prepare them. Each group will be provided a single stove, pots and fuel.  Typically you will be divided into cook/tent groups of 2, occasionally 3. 

When shopping for your foods try to focus on caloric and nutritional value, weight, simplicity and of course taste bud satisfaction. On a typical day you will burn between 3,000 and 5,000 calories. Generally this amounts to about 1½ pounds of food. Your food weight distribution should optimally be around 55 to 65% carbohydrates, 15 to 20 % protein, and less than 25% fat. Calorie requirements and the composition of those calories are dependent on the individual, taking into consideration your age, gender, weight, and fitness level.

Real foods are the foundation of your food intake and can be supplemented by energy gels like GU or Cliff Shots etc. The reality of these energy gels is that you would get nearly the same benefit from cheaper but natural forms of sugars (like honey), and they are relatively expensive. They do have the advantages of fast packaging, quick digestion and sometimes some times contain caffeine or other stimulants. Energy gels are definitely a personal choice.

Granola bars like Cliff Bars or Luna Bars are considered real food and are very practical.
Water
Staying hydrated keeps your body running cooler and stronger, protects you from sun burn and aids in muscle recovery. Water is fine on its own but electrolyte supplements (i.e Nuun tablets) are recommended. These products will provide added endurance and faster recovery. Be sure to try these drinks out prior to your trip to make sure they will agree with your stomach. Drink plenty of fluids at the morning meal and then maintain a steady intake throughout the day. The evening meal is your chance to relax and completely re-hydrate. Do not go to bed thirsty. You lose a lot of your water throughout the night. If you go to bed thirsty you won’t have a chance to recover your water loss by the start of the next day, and you will feel it.
Food Suggestions
Breakfast
Oatmeal, Granola, Trail Mix, Nuts, Dehydrated Breakfast, Cheese (hard chesses are more durable), Dehydrated Fruit, Cereal Bar, Dehydrated Breakfast Packet, Tea, Instant coffee. 
Mid-Day
Trail Mix, Nuts, Cheese, Tuna, Dehydrated Fruit, Cereal Bar, Crackers, Tortillas, Salsa, Chocolate, Cream Cheese Bagels with Salami. 
Dinner
Dehydrated Dinner Packet, Dehydrated Soup, Cheese, Tuna, Nuts, Crackers, Chocolate, Tea.
Other Treats
Green Olives, Hot Peppers, Dill Pickles, Dehydrated Desert Packets, Misc. Candy

A lot of the food items will work in more than one meal, so optimize your pack space, keep your shopping list simple and your meal prep time low. Try to lay out your anticipated daily food consumption at home. Then bring an extra 20% of what you anticipate needing. (i.e. if you are going on a 5 day trip – consider bringing 6 days worth of food.) This will give you a bit of cushion.
Eating schedule on a typical day
Breakfast
Cooked meal at camp
Stock up on fluids 
Mid-Day
Non-cooked meal usually in the field
Keep drinking
Dinner
Cooked meal at days end in camp
Starting with a dehydrated soup
Main meal
Ending with a simple desert
Rehydrate!
Sample Menu
Breakfast
2 packets of oatmeal
1 Bagel
Handful of nuts and dehydrated fruit
Plenty of fluids; coffee, tea, hot chocolate
Mid-Day
Cheese
Crackers
Tailmix
2 Granola bars eaten through the day
2 GU packets eaten through the day
1-2 liter of fluids through the day
Dinner
Instant Soup
1 Dehydrated dinner for 2
1 packet of Tuna
Crackers
Chocolate
1-2 liter of tea / recovery drink


Contact us if you have any questions.
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