The right food makes any hike or climb in the mountains a bit more manageable. That’s especially important on the 14,000 foot peaks found across the western United States. The best snacks to take on a 14er are easy to pack, non-perishable, and packed with energy and essential nutrients, to sustain you on your adventures. It is also important to bring extra calories in case you get injured or lost in the backcountry. Here is a guide to the seventeen best snacks to take on a 14er, starting with a quick guide to mountain nutrition.
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Nutrition for Ascending the Fourteeners
A healthy diet provides a mix of the various types of nutrients and energy needed to make it to the summit. Here are the three main categories key for considering the best snacks to take on a 14er. While others exist, they are the most important.
Carbohydrates
These are the most power-packed type of food, with the quickest releasing energy to sustain you while hiking and scrambling. Especially on the ascent, most of your food should consist of carbs to power you up on the mountain.
Protein
While less important for immediate energy, protein helps your muscles repair damage and also provides a smaller boost of power. They are better for your descent and hike back to the trailhead than for the climb itself.
Fats
Not all fat is unhealthy. While you should leave french fries and potato chips back home, cheese, nuts, avocado, and other snacks contain healthy fat that will help provide power and essential nutrients. They’re a great treat on the summit to celebrate a successful climb and prepare for your descent.
The 17 Best Snacks to Take On a 14er
With the above nutritional information in mind, I picked seventeen of the best snacks to take on a 14er. Here they are in no particular order. You can purchase many of these snacks from REI (my favorite outdoor retailer). Click here to browse their full selection of snacks and food.
1. Traditional Trail Mix
2. Cliff Bars
3. Tortilla, Cheese & Summer Sausage
4. Dried Fruit (Apricots especially!)
5. Oat Bars (Nature Valley)
6. Beef Jerky and Meat Sticks
7. Oatmeal
8. Applesauce
9. Peanut Butter Sandwhich
10. Hard Cheeses (Cheddar or Gouda)
11. Salted Nuts (Almonds, Cashews or Walnuts)
12. KIND Bars
13. Backpacking Meals
14. Candy (Don't go crazy!)
15. Pretzels and Crackers
16. Dehydrated Ice Cream
17. Tuna Packs
Water and Electrolytes on the Fourteeners
It’s not just a matter of packing the best snacks to take on a 14er. You also need 2-3 liters of water per person to stay properly hydrated. As you sweat during the climb you will also lose electrolytes, which can cause problems as well. Help combat this by bringing along a sports drink or sports powder to add to your water. This will help replenish your electrolytes while keeping you hydrated as well.
The Best Snacks to Take On a 14er: Now You Know!
What you eat on a 14er is ultimately less important than whether you eat at all. Find what you like while hiking, scrambling, and climbing, and start with that. Foods that are energy-dense and easy to pack are ideal for the fourteeners where things perish quickly. Did we miss one of the best snacks to take on a 14er? Fix our mistake and leave a comment below with your suggestion and it might make it into the next updated version of the article. Safe travels on the trail!
Best Snacks to Take On a 14er: More Resources
Are you still looking for more information about the best snacks to take on a 14er? There are a lot of other great resources available online. Here are a few articles to get started with. Have an article to suggest we add? Add a comment below with your recommendation. Good luck with your research!