The Hiking Diet: 3 Nutrition Rules for Peak Performance
Вставка
- Опубліковано 14 тра 2022
- Wait, Pop Tarts are good for you?
You guys have been asking, so here it finally is: our hiking nutrition video!
We're breaking down the top 3 nutrition rules we follow for peak hiking performance on long hard hikes (think sufferfest style).
This includes our daily diet and a sample "what we eat in a day", our on trail hiking snack philosophy, and how we maximize recovery after a crazy hard hike.
#hiking #hikingnutrition #hikingdiet - Спорт
![What About PROTEIN? [Answering Hikers' Questions about Nutrition]](http://i.ytimg.com/vi/FUsBgzeZ0vg/mqdefault.jpg)
Wait, did you say kids?! Thanks! I have been trying to dial in my nutrition. Helpful! Love all the journal articles 🤓
Yes Ashwin -- Adam's son Dash, who just turned 16, now eats more than Adam!!! Very glad you're getting your nutrition dialed. It's the best thing you can do for yourself. Nutrition and recovery have been the two things we've worked on most in the last couple of years to really take our sufferfest abilities to the next level. ❤️
@@LiveHardxLoveHard I would never have guess Adam had a son that old. You both look great and youthful.
thank you for this! there's so much info out there which can be confusing and so i appreciate this straight-forward plan
That's so good to hear! And we totally agree. It seems like you can find a study that supports just about any diet, so we've spent a lot of time testing different ones and seeing how our bodies responded. A lot of it is trial and error but hopefully some of these strategies work for you too!
For our survival trips in the Sierras in the '70's - 80's... it was always a breakfast stop at White's Cafe in Mojave - they opened really early, and we'd start off with chips, salsa, and cokes - LOL!!! Then huevos rancheros, Chicken, egg and cheese enchiladas, or Grits, eggs and bacon, w/ toast.!! You can live almost a week on a breakfast like that. Coming back - maybe 4 or 5 days later - after eating whatever we could find, catch or steal (no food was taken on the trail - i.e.; "Survival"... - except for an emergency survival stash - in case we got stranded up there - and it was really bad form to tear into that - huge loss of face!) - we'd stop anywhere and everywhere along 395, and eat continuously - then eat again when we got home to LA. The Mojave Carl's Jr. was a favorite - always wanted to stop at Tokiwa's EAT - but never did - really regret that.))) Backpacking trips were another story - there, it was bring the kitchen - and keep checking your pack - to make sure 6-packs of beer weren't being stuffed in it. LOL!
OMG Ed would love to hear the stories about those survival trips some time, and what you survived on for 5 days out there! That is really cool next-level stuff!! ❤️
I will emphatically 2nd your post hike diet strategy, but a latte is not enough for me. I learned my lesson twice : once after my Grand Canyon Rim2river2rim hike in which I missed dinner and woke up the next morning barely able to walk, then again after a Half Dome day hike , again missing dinner and unable to walk the next day. Then a few years later, on a hiking tour, I finished a 20 mile in the Tetons and headed straight for the nearest barbecue restaurant and pigged out on ribs, chicken, beans, corn and whatever else I could stuff in. I woke up the next morning feeling great - drove to my next destination in Estes Park CO, and the next day summited Longs Peak with no difficulty, then had a steak dinner after coming down. From now on, after a long hike I will make every effort to stuff myself for sufficient recovery. I also bring some protein powder for an immediate post-hike drink.
Also, during a day hike, I long ago adopted the strategy of eating and drinking every 15-20 minutes. I carry fruit, nuts, and energy bars in a fanny pack around my waist, so I don't need to stop to rummage through my back-pack for food. I can open the fanny pack while I am walking and eat. Then I drink from my Camelback hose, which is always there. I also carry raw salt that I can lick from my palm. It's also a good idea to supplement your water supply with an electrolyte drink. I used to pour in a bottle of Carboforce until it was discontinued. Now I might use a bottle of Gatorade or coconut water. Of course electrolyte powders are perfect for that too.
These are fantastic strategies -- thank you for sharing them! Love the idea of putting snacks in a fanny pack so you can grab them easily and eat them on the move. It would have saved us from bonking in the last 2 miles if we'd done that on Rim to Rim. Love the story about following a 20 miler in the Tetons with Longs the next day -- that is badass, and a great testimony to the benefits of a post-sufferfest protein pig-out! ❤️
Good stuff. You two do a great job. I especially appreciated your discussion of listening to your body's cravings.
Thanks very much, John. Intuitive eating is something that Adam has done very naturally for years now, but that took me a really long time to come around to. Now that I have, I feel so much better and healthier! ❤️ --E
Elise and Adam, Thanks for sharing your nutrition tips. I’m new to hiking having recently moved from flat east coast to Arizona. I hadn’t given much thought to nutrition in preparation to and during hiking, so this video is spot on for me.
We're so excited for you and your newfound hiking journey! When I was starting out I had no idea nutrition preparation was even a thing, but once you start doing longer and longer distances it can make all the difference between a summit success or failure. Hope you're enjoying that AZ hiking! -E
Good stuff. Great rules.
You guys are so healthy. Thanks for sharing your insights.
I've been doing "intuitive eating" for about 20 years now -- but didn't know what it was called, lol.
I listen to my body's cravings -- long as they're healthy. It seems to work.
Thanks for recipe tips. Will be trying bananas in my Quaker Oats -- looks like a winner.
Tortilla peanut-butter rolls look like an excellent trail snack too.
PS. those plant-based meals look great too -- hope you share some of those recipes, the next time you do a food video.
Thanks James! That's great that you already do the intuitive eating. So many people get away from what they know intuitively based on crazy diets, etc. Happy to share some of the recipes -- maybe what we'll do is put some of our favorites on our website! ❤️
Super informative .Thank you
Our pleasure! More and more we're finding that what and when we eat can make a huge difference in how we feel generally and how we perform on really hard hikes. ❤️
Very informative 👍
Can't wait to see your next adventure
Thanks Clay -- we're going to be altitude acclimating this week, so that means we should have a big adventure coming up for you next week if all goes well! ❤️
The video we’ve all been waiting for!!!!!!! 🙌🏻
Next time we do one of these we'll have you on as the guest expert!
@@LiveHardxLoveHard im in! 🙌🏻
This was so informative! I am gearing up for a big hike (for me) in July and this helped to calm my nerves ad help me understand what to pack 😊 thank you!
So glad to hear that Nicole! Very excited to hear how the hike turns out -- and if you're doing it in July, just remember that water is the key! You'll make it back fine no matter how much food you bring, but definitely err on the side of extra when it comes to hydration! ❤️
Another video I love and one I was hoping you’d do! I have two autoimmune muscle disorders, I am vegetarian who is always looking for foods to sustain life or trail life with so thank you. I would love your recipes Elise!
Happy to share them, Jared! We both have so much respect for the way you live your life, and would be honored to contribute any nutritional advice, recipes, or whatever we can to your always inspiring outdoors journey. --E
Thanks for the info love your videos
Luis we're psyched to hear you're loving the videos, and hope the nutrition info will be useful for you! ❤️
Well your diet is certainly working for you. I liked especially how you emphasize veggies in your everyday meals. Eggs are great for protein. I have cut any kind of sweeteners, especially high fructose corn syrup, which is in everything, out of my diet. Maybe you could make some bars with stevia so pop tarts would be out of the picture. But you guys are doing great and we so appreciate your hikes and just your great energy. Thanks so much, from Arizona
Thanks Mary -- I've just started messing around with stevia recently, and really like how it adds sweetness without spiking blood sugar. But might still need the occasional pop-tart just for comfort! ❤️ --A
Great info, you guys are very inspiring!
Thanks Larry! Hope you found this helpful!
Some great tips of eating at certain times on the hike. Very informative. I always stretch after a long hike before and after the hike.
That's a really good piece of advice about post-hike stretching. We've been reading a lot about stretching and post-hike recovery, and putting some of it into practice. Once we have a really solid recovery routine worked out we'll def do a video on that as well! ❤️
That was an epic video! We had a chance to focus on your expertise, we learned a bunch and your personalities shined! You should dedicate a video to water intake since so many people don’t know how important it is and always undervalue it. Before, during and after. Even how you should drink a lot in general. Keep it up!
You are so right about water intake! And that really is a good idea for a video, because we've made a lot of mistakes with our water intake (usually due to Adam underestimating how long a hike will take and not bringing enough!). But slowly we're learning that despite how much it sucks to carry all that extra weight, it's way better to bring too much water than not enough!
Thanks for sharing your insights and eating habits to maximize performance! I've been whole-food plant-based for the last 3 years and limit the consumption of processed foods. I like how you splurge a bit on snacks when the hikes become tough.
Thanks very much -- and good for you for focusing on the whole foods! Yes the one time that junk food is actually good is when you just need pure glycogen straight to the muscles in the middle of a sufferfest! ❤️
Love your channel! You two are incredible and very inspiring. Can you make more videos on diet? Would love to see some meal plans. Are you all still going to travel full time any time soon? ❤
Yes Amber! We start the traveling as soon as Adam's son graduates high school in June, and who knows if we'll ever stop! We will be happy to do another diet video -- and since you mention the travel, maybe we'll do it about eating healthy while traveling! ❤️
I got to 09:51.. disclaimer!!! My heart sank lol thanks for the tips! Can’t wait to try the oatmeal Elise!
Can you two do another video on how you implement FIRE into your lives?
So excited for your videos!
What a great idea, Cristina! We'd love to do a video about that. What we'd really love to do is get one or more of our FIRE idols -- like MMM -- out on the trail with us to talk FIRE while doing a beautiful Colorado climb. Best of both worlds, right? ❤️
Great info - attempting half the JMT starting mid July so thanks for the tips!
That is going to be so incredible! When we did Rae Lakes we decided we’d really love to go back one day to do the whole JMT. Although, if we were ever on a trail for THAT long we would definitely find ways to get in healthier trail snacks and probably some real food too. There’s some nice paleo/whole food backpacker dinner brands that we really like!
Fantastic video!!!
So glad you enjoyed it -- hope it will be helpful for your future adventures! ❤️
Just love you guys
Thank you! That's really lovely to hear. 🙏❤️
I only started hiking last summer and one thing I noticed that I struggled with was not knowing what to eat during a hike. In the first few hikes that I did I tried to not eat at all until I got to the top so I would be doing 10-12 mile hikes with only a super light breakfast in the morning. One time I got so dizzy and light headed half way up I didn't think I was going to make it. A fellow hiker stopped and gave me some candy, it made a world of difference. This is really helpful information for new hikers on what to eat before, during, and after a hike! Thank you!!
Very glad that it's helpful -- yes it sounds like you definitely had your first experience of bonking before you got those jelly beans! We made some similar mistakes back in the day, but have definitely found that eating something every 60-90 minutes is the key to keeping glycogen levels high. ❤️
Friend and I would bring beer on our hikes. But then the bouncing around in the backpack would make it go flat. Then we switched to bringing White Claw. It tends to not go flat like beer does. When I hike by myself, the only thing I bring is water. I also don't eat anything before starting the hike. I prefer doing my hikes in a fasted state and let my body rely on ketones for energy. If you do keto and intermittent fasting right, you can get your body into a fat adapted mode to where you can eat some carbs for a quick boost and be able to switch back to burning fat/ketones fairly quickly.
Yes that's very true about bodies adapting to burning ketones. Adam used to do the same thing with intermittent fasting, hiking until noon or so before eating anything and he did pretty well with it. The only time he wouldn't do it was on major sufferfest hikes, where he really wanted to maximize glycogen. That's funny about the White Claw -- didn't know that beer went flat like that!. When we do a mellow romantic hike, sometimes Adam will pack a bottle of wine -- no worry about carbonation there, and it's lovely sipping wine out in nature with no one around for miles! ❤️--E
Great video guys, and better nutrition advice than most videos I've seen. I'm plant based too. I was a vegan, for 3 years, but I got very lightheaded and tired becuase I found it hard to eat enough soy/bean to feel ok since I don't like them enough. Protein definitely matters, and the quality of the iron (heme vs nonheme). Now I eat only whole foods, with a good deal of meat, fish, plants, fruit, nuts, seeds and no sugar, and I feel amazing. I lost weight too, over when I was vegan. Plant based intuitive eating is the way to go, and jelly beans...I agree, I make an exception when hiking for those.
Wow, that is almost exactly the same thing that happened to Adam! He tried to be vegan, but his body just really couldn't handle it. Now he eats mostly plants, but with plenty of fish and meat and even dairy thrown in when he feels the need for it. Jelly beans for the win!! ❤️
Great informative video, I must say you sold me on the protein latte and those jelly beans say no more…Lol, will be adding it to my on menu.. thanks once again, keep those fun trails runs coming…greetings from Bay Area..
Awesome, Angel! You will not regret those protein lattes. Meanwhile, we will definitely keep the trail runs coming!! ❤️
You guys are so wholesome I’m gonna try that latte
Yes! You will not regret it!! Adam has one literally every day when we're at home, and loves it not just for the protein boost but also for the flavor. It's his favorite at-home snack! ❤️
Thank you guys for bringing up such a great topic! Can't agree with you more that quick carbs every 60-90 min are essential in feeling your best! If I'm in a group, I'll often stop to snack and people look at me weird because I just ate an hour ago. 😅 Love love love the protein latte! In the summer I'll blend it with some ice and cocoa nibs for a Frappuccino taste. :) We very much have the same diet - and I too crave Chipotle and often times potato chips after a long hike. It makes sense that our bodies crave salt after losing a lot of electrolytes. I'll try your suggestion on carb loading before big days because some days feel like a struggle from the get-go and I feel like I just didn't eat enough the day before.
Yes Teddie! Not surprised we all eat similarly because we all have very similar spirits and goals. Now that you are getting into increasingly suffer-fest kind of territory, you definitely should load a bit the day before. It sometimes feels weird to eat more than you need on a given day, but knowing you're going to burn it all off and much more the following day helps you shift that mindset. Plus, sometimes it's really fun just to binge on fries or pizza or whatever carb you most enjoy! ❤️
You guys are awesome!! Thank you so much for this informative video. 😊 what’s your fav pop tart flavor?
Thanks so much Ashton! Adam is partial to the blueberry, but cherry comes in close second 😂
Love this video (as usual!), so great to see some example meals. I’m curious to ask Elise why do you not normally go for whey protein powder?
That's a good question. I just prefer plant-based proteins for their health advantages, so will usually use soy or even pumpkin protein and things like that. Adam on the other hand loves dairy, even though he knows it's not the best for him inflammation-wise, so he generally goes with whey. --E
Great information! I’m a big fan of tortillas and peanut butter (I sometimes add honey but can be a little messy) Honestly I take some sort of snack whenever I hike do to blood sugar issues. I don’t always eat them but like that they’re there if needed. Thanks for another informative video. Love you two.
Mmmmm honey makes these magic! Though yes very messy so we usually opt against it even though it's tempting. I'm with you though Bob, I've been burned before when on a 4 mile hike and hunger struck and I hadn't brought a single darn snack. Always better to have a snack on hand to be prepared! -E
Honey is no no if keto. Yes Yes if fat Dan aka me. With sugar not stevia.
Great video guys!!
Thanks Gobbles. It's no burger in Crater Lake but it will do 😉
As another follower I love the idea of an Arizona meetup👍 Live/work in Phoenix area but up North around Prescott almost every weekend. Tom
Awesome, that is good to know! We've got some fun ideas for hard hikes out there, so we'll definitely figure out some kind of plan.
I love love this video! I’ll need to try PB & tortilla & dates. Yummy😋
Great video… pop tarts & jelly beans included!!!
Haha yes Debbie! Just be careful - that PB tortilla combo can be addicting, which in a way is good because it always motivates us to go hiking so we can eat it! 😂
Good stuff, thanks for doing this video. One of the things I always point out in backpacking food is the it's hard to dehydrate fat and many of the light weight meals are missing this. So I always make a point of adding lots of fat back in on the trail. Nuts are great but cooking in butter helps and little packets of olive oil are helpful. Even though burning a lot of energy allows breaking most of the rules, I still keep the sugar down even on the trail. However, in general, I think your advice is pretty much spot on. Now I know why I always want a big steak when I get off the trail. FYI, if you are doing Granite Peak this summer look up the Grizzly Bar, it is an awesome after hike stop.
That's a fantastic point about fat, especially on a multi-day hike. We're both very into olive oil, especially Adam, and will probably try your olive oil packet trick -- and putting Grizzly Bar on the list as well! ❤️
This was a really timely video guys, thank you! I’m hiking Rim to Rim GC again after 3 years ago, this time South Kaibab to North Rim. The tortilla with peanut butter is a really cool idea, and very packable!! Last time we did eat often during the hike, which I think saved us at least energy wise, but as you know, the last part ‘up’ is a bi$&@! 😀 Will have to watch your GC Hike video again can’t remember if it was north south or vice versa. Thanks so much for the really great tips! I think it’s time for a fan meet-up hike, preferably in AZ, you might have several hundred people following you though, ha!
We did it south to north, but either way that up is going to be tough. But with that said, what really hurt us was the time pressure, because we burned so much glycogen running and didn't take proper time to refuel. You will crush it as long as you refuel at regular intervals. And the meet up is a great idea -- we've got a long Europe trip coming up, and when we get back from that we'll do a survey and see what kind of meetup would work best for you guys! ❤️
@@LiveHardxLoveHard wow, have an awesome time in Europe, I’m sure there are hikes planned somewhere along the way. Take care!
This is such important info :)
Thanks Carl -- we hope you find it useful, and enjoy a couple of protein lattes!!
Adams latte is the bomb ,I like Elises's snack bowls too and oat meal for breakfast .
Heck yeah, Lawrence! We're away for a week doing altitude training right now, but you'd better believe we brought that oatmeal with us!! ❤️
Thanks for very useful information, I’m watching your channel in Russia.
Glad you found it helpful! Hope you are doing well ♥️
Thaks guys!
Hope it helps Miguel! Happy weekending :D
@@LiveHardxLoveHard For sure! Not only for hikers, but these nutrition tips are good for basis life! By the way, I am a amateur runner, someday will hike a little!
Loved this one! When I was little we used to bring bagels and cream cheese on our hikes - yum! I would totally make a pb roll up like that with banana. You know you can stick roll ups in the air fryer? I don’t know how well that would transport though. Love you guys!!!! 🥰😍🤩❤️😘
Actually, the more I think about it, we really should have you come on as a nutrition expert at some point and help us design some healthy and delicious and portable snacks. That would make a really fun video!!
@@LiveHardxLoveHard I would be so honored 🥺🥰
@@ariellemccracken9565 🙌
Thank you for taking the time do such a informative video, really enjoyed it!
I would be interested if you guys have any advise in overcoming a fear of heights? Don't know if you two ever get/got nervous being on cliff edges? You seem to be so comfortable in dicy spots.
Thanks so much Brant! I definitely have had to overcome some fear of heights and I really do think there is something to be said for exposure therapy. That is to say, I've found the most success with gradual increases in difficulty/height intensity with each climb. Had I gone from regular hiking to knife edge ridge climbing in one go that would have been traumatic, but by slowly exposing myself to slightly more challenging routes with steeper drop-offs, it gets easier every time. It's not something that will ever be "chill" for me, but I think of that is a good thing that helps me make more calculated decisions while on dangerous terrain :) -E
@@LiveHardxLoveHard That sounds like great advise! Thank you so much for the thoughtful response back!
Great video. And I 100% agree with the PB burritos on the trail too. I will probably eat 2-3 of those a day out on the PCT(I start in a week btw 😁). I also like putting a few potato chips in there. PB and chip burrito mmmmm. Now I need to go make one. Lol
Mmmmm chips in there sounds so good! Love thinking of you eating those out there on the PCT. Really hoping you have a great experience on arguably the world's greatest through hike! 💪❤️
Hey guys! So many great points in this one! I throw my raisins into the oatmeal when it's cooking so they plump up, but now the banana will go in as well! I always eat 10 gummy bears right before a tempo run, but stick with more complex carbs during the day. My protein smoothie always comes within 20 minutes after a hard workout whether that's speed days or long run day! Keep pushing!
Thanks Paul! The raisin banana combo is going to be gold. Love how specific You are - 10 gummy bears but not 11! That’s definitely the difference though when you go from what we do to what you do where you’re training for elite level! If we were ever racing/competing we’d probably dial it in further, but for everyday eating this strategy works pretty well for us!
@@LiveHardxLoveHard I'm definitely not elite! Neurotic perhaps, but not elite! 😆 Keep pushing!
Thank you
Our pleasure -- hope it is helpful! ❤️
Love all of good information
Gummy bears n bean cheese burritos from Del taco saved my life
OMG John I also have a long and proud history with Del Taco bean and cheese! ❤️ --E
Excellent advice on diet I use a similar mentality when out on a challenging adventure, you have to feed your depleted body during intense exertion. I also come from a running background. If I might ask, what type of vests are you guys wearing? They appear to be just the right size for hydration/food. Tom
Thanks Tom -- these are Salomon ADV Skin vests, and in our experience they're as good as it gets for trail running and ultra-light hiking and climbing. There's so much storage when and where you need it, and the weight is evenly distributed throughout the vest -- just really superior engineering. There should be a link to them and to most of our other gear as well on our gear page. ❤️
Awesome. Thanks.
Some questions, though... how many hours do you stop eating before you do workouts (i.e., the workout you did at Santa Monica Beach)? And do you revert back to high protein after workouts such as these?
Thanks Normie! Good questions. Eating before working out definitely varies depending on the time of day and how our bodies are feeling. I personally hate working out hungry, so even though I am usually an AM exerciser I will typically have a small snack when I wake up and then by the time I get out the door and to the gym it's been about an hour. Adam also varies in his approach but lately he's been eating his oatmeal also about an hour before the workout. We both find we can go harder and perform better with a little food, but I know some people are the opposite, so you might need to test out how your body feels eating vs fasting before. After a strength workout we will generally try to have snack or meal with protein, but since we incorporate protein at every meal anyway we don't stress too much about it. Most of our meals fall around at least 20+g of protein and it's hard for many of us to absorb much more than that at one time, so that usually works just fine for us :) -E
@@LiveHardxLoveHard Cool. Thanks for the information. I will definitely incorporate it into my routine very soon. Next year I plan to spend a lot of time in the National Parks, especially the ones with very long and difficult trails. You have a great channel and I will be a fan for life.
Great infos Elise... It's funny to see you recommand Poptart... For myself I am using Fasting every Monday and Tuesday since 8 years to rebalance my system... Hope you will get over your injury Elise... 🙏🤞
Thanks very much, Serge! Haha ya the Poptarts are only for on-trail nutrition, definitely not for every day. That's so interesting that you fast both Monday and Tuesday -- glad to hear that it's working so well for you! ❤️
@@LiveHardxLoveHard thanks Elise.. Just get well for future adventures. Have a great Sunday.. 👌
Nice video! Firstly, I really like the painting in the background. Secondly, I'm going to try Range Bars on my next two climbs (Diamond Peak, OR, and Mt Adams). Each bar is 700 kcal in a 5.7 oz bar, and really good ingredient list. I ate one at home as a trial run and had no issues with it. See what you think!
Wow that's an impressive amount of calories for a bar -- ok, we have to try it. Did it taste good? Very interested to hear how it works for you on the climbs.
@@LiveHardxLoveHard There are only 2 flavors and I tried the Alpine Start flavor. My initial impression was it's pretty sweet, but that quickly evolved into, "wow, this is really good" lol.
I love watching your videos, and I'm envious of your obvious excellent physiques. I would love your comments on this issue:
I'm very confused and conflicted about the "expert" opinions about protein vs carbs/veggies. As you surely know there are staunch advocates for the benefits of the Carnivore Diet (and its variants) that eliminate all/almost all veggies and other non meat. You folks, however, are proof that what your doing works, yet you advocate for going heavily for veggies. I'm confused. Thanks, and thanks for the great videos. John
So glad you're enjoying the videos, John! We read pretty much all the big studies that come out on these issues, and here's what we know: low carb definitely works in terms of trimming up the abdominal area by shedding water weight, but you don't need to go all meat to be low carb. There are plenty of low-carb vegetarian options -- nuts, for example, and tofu -- that give you protein with barely any carbs. But honestly, we don't even advocate a super low-carb diet because long-term it's really hard to maintain. We just go with great balance, lots of veggies and some meat, and keep it lower carb than average but still plenty of carbs to get us through the day. Then when we do long hikes we carb up before to make sure we have lots of glycogen to burn. ❤️
Really interested in that intuitive eating! I will definitely read more information about that. I'm curious, how do you combine the intuitive eating with your normal training (say a 1-2 hour training session, strength or cardio)?
That's a good question, and it really comes in handy with a varied training regimen. For example, we would normally have a high-protein, low carb meal after weight training. However, there are times when our bodies -- especially Adam's body -- is also craving carbs after lifting, and in that case he just goes ahead and eats them (usually a yam or some oatmeal) right away rather than waiting until later. We've found that just listening to what our bodies are craving has really helped us maintain high energy levels with relatively low body fat, over a specific pre-set diet which might help maintain leanness but result in lower energy throughout the day. ❤️
Really great advice, thanks for the tips! I just got off vacation and ate pizza and wine for 3 days straight. Definitely not good and I feel horrible afterwards now! Back to good soon.
Glad you found it helpful! And we've all been there for sure (you gotta live a little too!). Sometimes vacations like that can be a really great way to reset both mentally and physically. Constantly worrying about eating "healthy" can be stressful on the body too, so happy that you enjoyed yourself!
@@LiveHardxLoveHard very true! Cheers.
I’m 2 mile hiker but love the info😘❤️👍
That's great Diane! The first and last rule are applicable to almost all types of athletes, no matter how far you like to hike. And the second one, well... hopefully you let yourself enjoy a treat or two every now and again! ♥️
Excellent you guys!! I eat similarly; very heavily plant based, but no dairy, soy, corn, or grain. Wild caught salmon is my meat protein of choice, although I did just score a couple 5lb packages of ground Elk from a local hunter, and that was excellent. Pretty rare that I eat red meat, but if I do, it's local grass fed AND grass finished so that it hasn't spent time in the feed lots over in the valley. The anti-inflammatory eating is really effective, and I've found the Dr. Gundry yes and no food list to be a great resource. The movie, "Forks Over Knives" was very motivating. I too am in the intuitive eating club....cheers!!
Yes Todd! Seems like you've been reading/watching a lot of the same things that we have. Wild caught salmon is also one of our favorites, but it's so darn expensive around here that we consider it more of a treat than an every-day thing. I'll also eat red meat every so often if it's from a good source, which, again, means more $$$. What I love about eating mostly plants is that it can be super healthy and super cheap. Can't imagine going zero soy or grain though, that's intense!
@@LiveHardxLoveHard the info that soy is GMO and a Monsanto controlled plant, linked to cancer, and lowers Testosterone keeps me away from soy and all soy based products. Grains being inflammatory and also GMO, plus the issue with gluten coating the lining of the small intestine, thus blocking absorption of nutrients (whether a person is actually celiac or not), steered me away from them. I'm not saying I'm 110% grain free.....if someone throws a cinnamon roll at me, let a lone a pop-tart, I'm rarely gonna say no (Kate and I start our Sunday morning long runs by splitting a homemade C.Roll from a local coffee place😎) I also don't cook vegetables, other than sweet potatoes. I rinse, cut, and eat raw, dipping them into spicy guacamole. The other thing I've done is gotten rid of all my non-stick cookware and gone to vintage cast iron for skillets/griddles, and vintage stainless Farberware for pots/pans. Thrift stores and garage sales/swap meets are full of this stuff, so it's inexpensive to find.
I thought about it and the only time I have been thinner was physical labor 10 to 12 hours a day, or running 7 miles a day 7 minute miles, and working out, infantry, going up 5 or more mountains a month and working.
Never by diet. Which is where I am now sadly.
I am walking 4 to 8 miles a day now 4 times a week. Up tiny dog mountains. INSPIRED BY YOU TWO TO GET OFF MY ASS. 3 knee replacements, back, neck, heel, ankle left hip. And all feel way better since I started. Pumping iron too. 💪 THANKS.
Stoked that you're lifting as well as hiking, Dan! That's the way to maintain health and mobility all the way through life. Lifting is key -- and of course a good diet, too! 💪
Really enjoyed this, a lot of great ideas and processes and common sense! One question, do you all ever use any sports drinks (ie Gatorade, etc) on longer hikes? Personally I have found these types of drinks (in addition to the foods you eat) very energizing to me, both hiking and cycling. And Adam, salted cashews and Pop Tarts are two of my favorites 😊.
I was wondering about this as well. I've also found that drinking Gatorade on longer hikes has helped me a lot with getting my electrolytes. Eventually I'll try liquid IV or something like that but this does the trick for now.
Definitely! On a really long one, especially when there's no water source, Adam will bring one of those massive gatorades which can serve as hydration and fuel at the same time. We've been curious to try some of those electrolyte mixes but haven't gotten around to it yet. Glad you understand the beauty of both the cashews and the Pop Tarts!
@@LiveHardxLoveHard Thanks! Am behind on your videos, just back from a week in Zion. I need to watch your Angel's Landing one next 🙂. btw, my wife loves the Nuun Tablets.
i do the banana oats as well but i also drop in some shredded coconut. try it you will love it
Mmmmm coconut, I love adding a good texture in there!
Thanks for tips! I think my next walkabout in Yosemite will include a new item inspired by you both: JELLY BEAN PIZZA! A pop tart crust sprinkled with jelly beans. Seriously, you guys gave some good food for thought!😋
Haha that sounds truly terrible, Tom! But on the upside, it would def carb you up admirably!! ❤️
Sorensen's rock
Could you guys do the grand teton picnic? I feel like it's something you'd have fun with.
OMG this is the first time we've heard of it! Just looked it up, and it looks totally incredible. We would have to improve Adam's swimming a bit to do that much open water, but that should be doable. We've def done similar climbs and longer bike rides, so it would just be putting it all together. OK, this is going on the list!! ❤️
Being in New England we don’t have to worry about high altitude but still good tips! Snickers and life saver gummies have saved me many times on harder hikes. One thing we did on a backpacking trip was I took no bake cheesecake and added dry milk to it. Put the graham cracker crumbs in a separate baggies and made some on trail cheesecake. It took some time to figure out portions ( I think I separated it into 4 bags for 4 desserts for 2 of us to share) we both loved it and it was worth the small hassle. Just add water on trail and let it sit a bit. Then add some crumbs to the top and enjoy. It will cheer you up! :)
Wow that sounds so gourmet! I'm trying to envision how this turned out in a bag.... was it like cheesecake pudding? We do tend to eat differently when we're doing a long backpacking trip, because more than one day of eating all these fast burning carbs would be rough!
@@LiveHardxLoveHard we have these lightweight mugs we use so we mixed it in there. The more water you add the more like pudding it is and I brought that too! (Same concept) it is delicious for sure. It packs nice too. We sometimes would do it with our tuna salad sandwiches for lunch when we got the hiker hunger and was running low on snacks and it was perfect.
Great information, I can not even eat Pop-Tarts to sweet for me but I take nuts and water mornings are oat meal and fresh berries or banana with cinnamon or raisins
Perfect! It's all about finding what feels good to you. We should have added that we usually make it a point to wake up early enough before a hard hike to make our oatmeal ... it makes a big difference!
Great info! I thought I was the only one that put protein in my coffee 🙂. I also add a small scoop of collagen for my joints. I'm glad you gave me an excuse to buy a Pop-Tarts again lol
Haha Adam swears by this trick! And yes we used to be very much into collagen but kind of got off the collagen kick when we noticed how expensive it was getting. Adam still throws some in his lattes after sufferfests though for that recovery boost :) -E
@@LiveHardxLoveHard you can make collagen at home too. But of course that will not be plant based.
The protein latte looked good, Adam. Elise, the cauliflower alfredo looked good--send me the recipe! Love you guys!
Bob I'm gonna make you one next time we see you -- it will be the perfect midmorning snack after your Orange Theory!
Sounds good!
Some sound advice. Appreciate very much that your "opinions" are based on published research studies. Will try to find and read them. The end of the video had me laughing!
Haha thanks Roy! That darn protein latte was irresistible 😂 We both really enjoy learning about new research in the nutrition world so we're constantly making little tweaks here and there with our diet to incorporate new info and put it to the test! Let us know if you'd like us to forward along any of the studies, we kept a list of the references just in case anyone else wanted to nerd out with us :D -E
@@LiveHardxLoveHard Thanks, I found them and some others by using Google Scholar. PDF copies were freely available. As a retired biologist, I use that site quite often.
Old man here (late 60s) I've found that after about the age of 55 eating every day at home is optional, but exercising everyday is mandatory. (lol) Actually, it is a benefit of old age that you don't have to eat as much as when you were younger. Diet is a highly personal thing depending on your age, sex, genetics (metabolism) and other factors, but here is what I used to take on my hikes to the high peaks in the Sierra. When I got to high altitude I liked the little packets of GU for energy if I didn't feel like eating anything. I also like Cliff bars, especially the Oatmeal Raisin for a morning snack or breakfast. Sometimes when I felt tired I would take part of a 5-hour energy drink to wake me back up. I'm not really a coffee drinker, preferring tea instead. For a treat I like little PayDay candy bars in the summer and Hershey's Nuggets in the winter. My staples while hiking are Jerky, Chex Mix with added unsalted mixed nuts (from COSTCO), Cheese Stix, Trail Mix (Indulgent), Dried Fruit (especially apricots), Soy Nuts and dried Dates or Figs (or Fig Newtons). I especially like the dried fruit because it gives me a natural sugar boost and keeps me "regular" on multi-day trips. I seem to crave protein while hiking and I love tuna in the foil packs with Triskets for lunch. I quit making breakfast on the trail years ago, preferring to get an early start with a cliff bar and maybe a single hard boiled egg (on 2-3 day trips). My evening meals were used to rehydrate with hot apple cider (from packets), hot coco, soups and ramen noodles. Underwood deviled ham or chicken with Triskets also make a great meal. I have to repackage and cut any rehydrated meals in half. It's just too much food for an old man. I knew I was in "trouble" when at the age of 47 I did a 3 day, 70 mile hike and didn't lose a pound! Again, whatever you enjoy eating and whatever works for YOU is the thing to do. Just sharing what works best for me. :-) Berg Heil!
Those are fantastic trail food ideas! We've def done the tuna foil packs and also fig newtons for multi-day trips before, and will use those again. Like your ramen idea a lot too -- will probably try that next time. ❤️
Snacking on mike and ikes regularly really helped me going above 10,000 ft for the first time, barely felt it. Ate even when I didn't want to and I am pretty sure that was the difference between getting altitude sickness.
Mike and Ikes are straight up my all time number two right after jelly beans! But especially the tropical kind :) We have a major climb coming up hopefully next week and I almost snagged a box of Mike and Ike at the store when packing for the trip, but I knew if I got them now that the box wouldn't even make it to the climb so I'm remaining patient 😂 -E
I'm super similar to Adam some meat tons of vegies and fruit. . . almonds are my "nut." I do supplement my on trail sweet granola bars with Nunns drink tablets containing caffeine and B vites. B is Key to metabolize those sugars. LOVE the sweet potatoes!!!
That's good to know about the B, Karl -- we gotta remember that on our next sufferfest. Almonds are great too, and healthier than cashews. You gotta try the protein latte! So good.
I love you guys so much and always watch your almost all wild adventure. This to you Adam.. specially when choosing a snack spot. Sometime it give me Nooo… coz we love u and the way u seating on the edge of clips. It really scary. I remember one guy who do a parkour from Hong Kong, who felt his task and fell-off from high building. So recommend please choose good safe place for snack with beautiful panoramic views. Do mention down below on screen… do not try this. To Elise I love her those bubbly smile and her way of presenting on screen” lots of love you guys and keep rocking into wild with another new adventure… Lots of love from Nepal 🇳🇵 The country of Mountains and Mount Everest 🏔
Great information. Do you take supplements? And if so, what kind, brand and why. Need some discerning information that is reliable.
Thanks Bill -- we do not take any supplements other than a basic chewable multivitamin. We are not specifically against supplements, but just feel the vast majority are unnecessary and over-hyped. The only supplement with really proven science behind it is creatine (for those who want to increase muscle mass), and Adam had good luck with that back in his sports days when he wanted to be bigger, stronger and more muscular. Now, though, since we basically want to be very light, he doesn't take it anymore.
@@LiveHardxLoveHard Thank you. Most we take are things like fish oil for the heart and the regular alphabet soup of vitamins. Thanks for the information.
Do you use or recommend and supplements/vitamins you take on the trail to keep up vitamin and mineral intake?
That's a great question. We stick with just a chewable multivitamin (daily use, whether or not we're hiking) and then for very hot long days some kind of electrolyte replacement on trail, but we kind of just use what we have around and don't have a go-to powder. We probably should figure out the best one, though!
I usually get fresh ground peanut butter or almonds butter from whole foods. Get small quantity at a time that you can finish in a week or two. Not sure if you guys do dairy yogurt and/or cheese.
Mmmmm that fresh ground nut butter sounds amazing! Adam loves yogurt and cheese -- Elise occasionally indulges, but more rarely. ❤️
When will we see the Live Hard Love Hard cookbook???? PLEASE!
Haha we're adding it to the list of our early retirement objectives! ❤
You need to see if pop tart will sponsor you all. My kids still love pop tarts! I hate them it's right up there with cotton candy.
Haha we'd be a great sponsee for them, because Adam uses the tarts at such critical moments. Mmmmm, cotton candy.... But really it's just whatever quick carbs you can tolerate physically and are comfortable with mentally. The triathlete Lionel Sanders drinks pure maple syrup during races! ❤️
Best food I have found that is easy to pack, natural, and provides instant energy are oranges.
Mmmmm we love oranges, Steven! SO delicious on the trail!! ❤️
Long time viewer, but first time commenter here, so just wanted to say I love you two and the energy you bring to life - you remind me so much of my girlfriend and I! We love to get out to Colorado when we can to climb 14ers, but we live a 9 hours from any good hiking/class 3 scrambling and can only make it out a time or two a year, so watching your videos and energy always brings a smile to my day and scratches that adventure itch just a little!
One question mostly for Adam, can you expand on how you get ENOUGH calories with that diet on normal days? I'm 6'7 and an athletic 220 lbs, so probably like Adam, my "sit there and do nothing" calories for a day are over 2,500, and needing 3,500 on a daily basis with a good workout is fairly common. I'm a lifetime runner/hiker, but a notoriously poor eater, and if I total up the food you guys showed, like me if I'm trying to eat healthy, I end up with more like 1.5-2k calories, which then makes it inevitable that I end up with a take out meal (including a soft drink) to get in the other 1.5k calories I need! Are you just eating massive servings of all those meals, cashew/protein latte snacks 4 times a day? I'm definitely looking to improve my diet, but I haven’t figured out the secret to doing so in a healthy manner that is also not extremely time consuming!
Thank you so much for telling us that Christopher! It makes us so happy to hear about you and your girlfriend adventuring together. We also love CO and live for the day we can spend an extended period of time out that way to explore all the epic climbs in that area! Adam definitely has to focus on higher calorie foods, but there are totally ways to get pretty high calorie pretty quickly on a mostly whole foods plant based diet. Adam can go through like five handfuls of nuts in an afternoon which can easily get you at 600+ calories just based on that. The key is just focusing on the more calorically dense whole foods - beans and lentils are excellent options if your digestive tract can handle them, as are avocados, potatoes, and grains. We can easily make a plant based oatmeal bowl for breakfast that could get you at 900+ calories right there (oats, banana, peanut butter, chia and flax seeds, almond or soy milk, and a sprinkling of grapenuts as a crunchy topping), and it takes all of five minutes to put together. Of course, when people hear "eat plants" they often think of stuffing yourself with broccoli or spinach, so while for someone as large as you that's a nice thing to have on the side, the main hunk of your meals should come from those higher calorie sources. It's awesome that you're thinking about how to incorporate some healthier options, and we'd both recommend trying out just a meal here and there to see how you feel. Once you find filling meals that you like, it becomes easier and easier to eat this way as a default!
@@LiveHardxLoveHard Appreciate the advice! I'll have to try shifting some calories earlier in the day to things like oatmeal, and more beans could certainly help.
For when you make it to Colorado, I can highly recommend Longs via the Loft route and Sneffels via the Southwest Ridge as scrambly 14ers I think you two would enjoy! Both routes are slightly harder than the "standard" route up and get a fraction of the traffic, although be prepared to give up some serious vert on the Loft :)
Interesting that you two nearly perfect match to me and my partner (Emily): she is 95% plant-based, whole foods diet, and I need my steaks and other meats. Y'all are just confirming our individual ways of eating.
That's really interesting, Thomas, especially since Emily does so much intense endurance stuff. Great that she is able to do so that much plant based. And yes, all our bodies really are put together differently and have different needs, which is why any one specific diet craze is rarely a good idea for most people. Once we're in tune with what our bodies thrive on, we can support that while still using science to aim slowly for better long-term health. ❤️
@@LiveHardxLoveHard So true! We both spend a lot of time figuring out what we each need in terms of nutrition and working out. It's a never-ending quest!
What would you suggest for dinner on a thru-hike…protein for recovery?🙂🙏
That's a great question, Mike! Our longest through hikes have only been about 5-7 days, so we still tend to focus more on carbohydrates until the hikes are over. We do of course still eat protein, but when you just did a long day and have another long day tomorrow, the most important thing is getting those glycogen stores back up. Of course, if you're doing a really long thru-hike like PCT, then you will want to also make sure your protein is high to make sure your muscle doesn't waste away. But over 5 days or so, carbs are the most important and protein second.
Hmmm, ever thought of adding mini dark-chocolate chips to those PB burritos? My go-tos on the trail are Snickers and Dark-Chocolate coated Kind bars. P.S. - Cashews aren't nuts.
Mmmmm that sounds perfect! Adam's not a chocolate fan, but I might add the chips to mine and just leave him to his crazy fruit-flavored pop tarts! ❤️ --E
What do you think of powder bars for trail banging😁
We're good with pretty much any kind of power bar, David -- most of them have good balance of carbs and protein, and are easy to pack and carry and eat for those hourly snacks!
I’ve been wanting to go plant based for a long time but never got right into it. Even as an experiment, just to see how I feel after a month or so of super clean eating.
Interesting, did you not like the way that it made you feel? I personally find that my body clearly does not want to be 100% plant based, but I'm fine with just prioritizing plants and incorporating animal products here and there as needed. Heck, that's how most of the centenarians in the blue zones did it and it seemed to work out for them :D -E
Know your digestive pattern. I thought it might not be covered (but it was), force yourself to eat and drink. Neglecting food and hydration; especially on hot days, is a sure fire way to have a bad day.
Absolutely right -- and we've made enough mistakes to learn that truth the hard way!
I’m totally doing the whey protein latte for now on. I’d definitely look into NAD+ and citrulline. I swear by them for energy (nad+) and endurance (citrulline).
Haha yes Brian! You have to let us know how you like it. And we will definitely look into NAD+ and citrulline. Do you take this like a supplement?
@@LiveHardxLoveHard yes. Citrulline at least an hour before exercise. It’s raises the NO2 in your blood stream, reducing fatigue. NAD+ is what your body uses for energy already and it decreases naturally with age. Don’t take it before bed! Feels like a “natural” boost of energy/motivation throughout the day.
For citrulline, it comes in powder form. I take 10g. NAD+ is just a capsule.
I’m so glad you included pop tarts and jelly beans guys. It wouldn’t be LHxLH without those very important food groups. Great info guys thanks for sharing. Heading out to get some fry’s!😋🤗❤️
Haha you know we wouldn't let you down, Larry! We're about to do a fry-fest this weekend, with a big 14er summit attempt coming up! ❤️
@@LiveHardxLoveHard That calls for one ginormous fry basket for Elise please! 😀
Probably the best video of this channel because this lady doesn't torture us with her singing
Sorry to hear you don't like the singing yet, but remember we're still learning so hopefully the music will continue improving just as our climbing skills have. We're working very hard to create an interesting and innovative channel that is different from others.
@@LiveHardxLoveHard your climbing videos are one of the best. It's just that some people like me watch videos on headphones and your voice as a background score is not good. But as far as climbing and hiking is concerned, you guys are the best
Dang! You just taught me Frosted Pop-tarts aren't vegetarian. :-( Guess it's unfrosted pop-tarts for me from now on.
Haha yeah the frosted P-tarts won't make most people's healthy nutrition lists, but they've gotten me through some serious sufferfests and that's gotta count for something, right? ❤️ --A
...also; although I'm not plant based; I think it probably is best. Much evidence of pro athletes achieving the next level when they switched to plant based. I'll have to find the you tube video; a guy went around challenging people and organizations (FDNY and Tennessee Titans team were 2 organizations) to go plant based, and the result was phenomenal. Pre-post blood work was done (after just a few weeks) and there was huge differences. The Titan's as a team, significantly reduced injury, increased strength, and improved the team record.
Yes! This is all true, and that's not even to mention the great individual case studies from athletes, starting of course with the incredible Tom Brady and his low inflammation diet!
@@LiveHardxLoveHard In my 60s; decent shape; but bad lifelong habits. Biggest mistake a young (anything under 50) person can do, is to rely on out training poor eating and sleeping habits. I "got away" with that for years (even dunking a basketball on my 50th birthday); but at some point; the bad habits catch up, and trying to out train to compensate at an older age only leads to injury. Stay consistent on eating, sleeping and workout habits. Soda and dairy are my downfalls. The times I reduce either (or both); the BMI comes down. Additionally; when I go on my periodic "strikes" on soda; within 3 weeks I see a drastic reduction in inflammatory joint pain. Unfortunately; soda to me is like alcohol to an alcoholic.
Daily it’s Steak and veggies Oats . 18 hour fast.
That's pretty much an Adam diet right there, right down to the fast time whenever doing a fasting cycle!
I wonder if you ordered pizza on a trail adventure whether the pizza delivery person could make it to your trail location? Lol. Hope you guys are doing well!
Dave
Hahaha that would be a seriously badass pizza guy, and we'd have to tip him huge!! Would make an amazing pizza commercial though, right? The guy climbing up Half Dome, not letting the pizza get cold! 😂
The protein latte looks good but I will replace the instant coffee with a real shot of espresso!
That's the way to do it, Paul! Mmmmmm! ❤️
Pop tarts are the greatest things ever
Yessssss!!! Unfortunately we can't toast them on the mountain, but they're still great even then! ❤️
Me I cut back on a lot of junk food like sodas ect.👍
😜😜😜😜😜😜👍👍
Pop-tarts and protein lattes for the win! ❤️
Oatmeal kings. 80s Yosemite climbers.
Haha just finished a big bowl of oats with yogurt!!
I am getting the walking in but total failure on calorie intake, probably dropped 5 poinds though, goal is August target so G. Going out to Olympic this weekend. Can't find a house up here, $$$$$$
Gorgeous places hiking.
If looking for short trip do the road out of Keene to Lake Isabella, run up owens, you can literally run that whole thing, then drive up thorugh Kernville to 100 giants. Check to make sure the road is open!!
Pass is closed I am sure, Sherman. Weather is perfect for Walker pass/owens, trot out the south a mile too. Kiavah/red rock sp is dead end off 395, you can drive back via 395 Lancaster hit Vasquez on way or even Baden Powell wright wood. owens is main effort. 395 stuff is closer than giants.
We start at Ceasar Chavez. You can come up 395 if easier, go out via Keene, loop up and back to Tehachipi or hit Ostrictch Farm back way or I5 south, hard to get to LA area or Victorville. Lancaster Mojave is basically it.
Your right, sugar is the cause of many illnesses. I’m on the keto diet recommended by Dr. Berg on UA-cam. Check out his channel, very informative!
It’s crazy how sugar is in everything, even savory things. Always makes me so mad when I go to pick up a jar of pasta sauce and sugar is the third ingredient 😂 we both tried keto but our bodies didn’t respond well. But it’s all about just finding what works for you, so that’s great!
Do you drink beer, wines, or liquor is the real question!
Haha! Well yes we looove delicious wine but we only drink alcohol rarely because it leaves both of us feeling pretty bad for too long (which can either mess up our training schedule or even mess up our actual summit plans). Adam has to be particularly careful with his Crohn's. So usually, we'll indulge a little either between training or if there's a special occasion :)
Pizza vs Chicken? USFL.
Chicken -- but can't lose either way!
Isn't sugar plant based? Sugar plant? The fastest I ever lost weight was eating only Starbucks double shots and foot long subways. Working 80 hours weeks. Flatbed trucking. Check that Infantryman, but that was extreme 24 7 activity. Lastly I lose 4 to 6 pounds every 13000 foot mountain I go up. So three a week......
That's a good point, Dan, and a lot of plant sugars -- apples, bananas, etc, are actually pretty good for you because they don't cause high blood sugar spikes!
When a person goes backpacking no time for dieting out there.
No time and not worth it either. Going low cal/low carb/low anything (except weight of your pack) is a really good recipe for a trail bonk!