Backpacking Nutrition Made Simple: Expert Tips from Backcountry Foodie

Aaron Owens, founder of Backcountry Foodie, took an unconventional path to becoming a leading authority on backpacking nutrition. In this episode, Aaron shares how a midlife crisis led her to quit her job as a clinical dietitian and embark on a journey along the Pacific Crest Trail (PCT). This experience sparked the idea for Backcountry Foodie, a platform that has been redefining how outdoor enthusiasts think about trail food.

"I had the house, the car, the relationship, the job – but I was still miserable," Aaron shared. "So, I quit my job and decided to hike the PCT. I figured five months would give me plenty of time to figure out what to do next."

Key Takeaways

• Food's Role in Backpacking: Food plays a crucial role in backpacking and can greatly impact performance and enjoyment on the trail.

• Diverse Menu: Create a diverse menu with foods you enjoy from home to help maintain energy levels and prevent boredom.

• Understand Caloric Needs: Understand your caloric needs and eat regularly throughout the day to sustain energy and avoid "bonking."

• Balance Junk Food: While junk food can provide quick energy, it's important to balance it with complex carbohydrates, protein, and fats for optimal performance.

• Gradual Diet Transition: Transitioning to a new diet on the trail should be done gradually to avoid digestive issues and other negative effects.

• Emergency Food: Always have emergency food and snacks on hand for when you need a quick energy boost.

• Customized Meal Plans: Customize your meal plans based on your hiking strategy and preferences.

• Nutritional Value per Bite: Maximize the nutritional value of each bite by incorporating combination foods.

• Eat Regularly: Eat every hour to hour and a half to maintain energy levels throughout the day.

• Freeze-Drying Meals: Consider freeze-drying your own meals for a lightweight and personalized backpacking experience.

• Keep a Food Journal: Keep a hiking food journal to track what works and what doesn't for future trips.

The Journey to Finding the Right Trail Nutrition

Aaron's journey to proper trail nutrition wasn't easy. As a long-distance trail runner and backpacker, she struggled to maintain her weight and energy on the trail, realizing that typical backpacking foods like Mountain House meals just weren't cutting it. Her background as a dietitian drove her to experiment in her kitchen, tweaking recipes to ensure the right balance of calories, carbs, protein, and overall nutrition while also minimizing weight.

"I made 450 pounds of food before I left for the PCT," Aaron said, laughing. "Everything was about making it as nutritious and lightweight as possible."

Through this process, Aaron discovered the value of ultralight, nutrient-dense food for hiking – leading her to create hundreds of DIY meals that fueled her hike and ultimately became the foundation of Backcountry Foodie.

Why Food Matters: Proper Nutrition for the Trail

When it comes to backpacking, food is often overlooked compared to gear. But as Aaron points out, a proper nutrition plan is just as essential as a good pair of hiking boots. "People will spend hundreds of dollars on gear but won't pay attention to what they're eating," she explained. "Food is fuel, and it can make or break your hike."

Aaron emphasizes the importance of eating consistently throughout the day, ideally every 60 to 90 minutes, to maintain energy levels. "It only takes one to three hours to completely deplete your carbohydrate stores, depending on the intensity of your hike," she noted. "Eating regularly keeps you from hitting that wall."

The key is to eat foods that you are already accustomed to in slightly modified forms. Aaron recommends keeping things simple by adapting your daily diet to trail conditions. If you normally eat cereal for breakfast, why not have a dried version on the trail? "If you like cold cereal at home, just add milk powder and some dried fruit. You’re keeping things familiar for your body."

The Junk Food vs. Balanced Diet Debate

Aaron is no stranger to seeing hikers relying on junk food for the quick sugar boost. While she doesn't believe in labeling foods as inherently 'bad,' she emphasizes that balance is key. "A lot of younger hikers can get away with a junk food diet, but as we get older, it becomes harder for our bodies to recover," she explained.

She shared her approach to using sugary treats like Snickers or licorice as "happy foods" to boost morale when feeling down. However, she pairs these with more balanced meals that provide sustained energy, including complex carbohydrates and protein. "I love Snickers because they have carbs, protein, and fat all in one. But they’re best used when you need a quick energy boost—they shouldn't be your entire diet."

Building a Day’s Worth of Backpacking Food

A key part of Aaron’s work with Backcountry Foodie is helping backpackers plan their meals to suit their hiking style and energy needs. Her meal plans are customized based on individual preferences, from the time hikers wake up to how often they like to snack.

For breakfast, Aaron recommends a high-calorie meal that’s easy to prepare, like oatmeal boosted with nuts, coconut, and dried fruit. "A single packet of oatmeal is only about 100 calories, which won't sustain you. Adding nuts and fruit can bump that up to 600 calories without much effort."

Throughout the day, snacks should be calorie-dense but easy to carry. "Goldfish, pita chips, or plantain chips are great options," Aaron said. "Each bite should contain carbs, protein, and fat to maximize every calorie you carry."

From Recipe Platform to Resupply Service

Backcountry Foodie started as a recipe platform, but it has evolved into much more. Aaron now offers meal planning, nutrition coaching, and even a resupply service for long-distance hikers. Her resupply service is designed for those who want personalized, nutrient-dense meals shipped directly to them along the trail.

"I’m essentially a trail mom," Aaron laughed. "My hikers place their orders, and I make sure they have everything they need – from food to emergency gear. I check in on them, and sometimes even remind them to eat more if they're looking too thin."

This hands-on approach has helped many hikers stay healthy and maintain their weight throughout their journey. "It’s all about keeping hikers fueled and enjoying their experience rather than struggling with their nutrition."

Freeze-Drying: The Future of Backpacking Food

Aaron is also passionate about freeze-drying as a method for preparing backpacking food. "I have a home freeze dryer, but it can’t keep up with what I’m doing right now. Eventually, I’d love to get a couple of commercial ones," she said.

Her goal is to provide high-quality freeze-dried ingredients like berries and vegetables, which she believes are far superior to what’s commercially available. "I don’t like cooking for hours, but I love creating dry ingredient blends that are easy and lightweight."

The Psychological Aspect of Nutrition

Nutrition isn't just about physical health; it also plays a significant role in mental well-being on the trail. Aaron talked about how certain foods can have a positive impact on mood and motivation. She calls them "happy foods"—items like Snickers bars or licorice that can provide a mental boost when the trail gets tough.

"Sometimes, you just need a pick-me-up," Aaron explained. "Having a treat that makes you happy can make a huge difference when you’re feeling down or tired. It’s not just about the calories—it’s about morale. A quick sugar boost can help lift your spirits, but it’s important to balance it out with more substantial nutrition afterward."

Maintaining a positive mindset is crucial, especially during long hikes when exhaustion sets in. Aaron believes that having foods you genuinely enjoy can turn a challenging day around. "If you’re looking forward to your meals, you’re more likely to stay motivated and keep pushing forward."

Lessons Learned from Personal Challenges

Both Emory and Aaron shared personal experiences of hitting physical and mental walls during their backpacking adventures. Aaron emphasized the importance of recognizing when your body needs more fuel and how pushing past those limits without proper nutrition can lead to injury or exhaustion.

"I remember one trip where I was so focused on making miles that I didn't eat enough, and I ended up falling off the side of a mountain and getting injured," Aaron recalled. "I learned the hard way that ignoring your body’s signals can have serious consequences."

Emory also shared his experience of hitting a wall during a long backpacking trip around Mount St. Helens. "I was trying to keep up with a friend and didn’t stop to eat or drink enough. By the time I hit ten miles, I was so depleted that I couldn’t eat anything. It took hours to recover," he said.

These stories highlight the importance of listening to your body and staying consistent with nutrition. "Backpacking shouldn't be about suffering through hunger or exhaustion," Aaron said. "The goal is to enjoy the experience, and that starts with properly fueling your body."

Actionable Tips for Backpacking Nutrition

Aaron shared several actionable tips throughout the conversation that can help backpackers stay properly fueled and enjoy their hikes:

1. Eat Consistently: To maintain energy levels on the trail, eat every 60 to 90 minutes. This helps prevent hitting a "wall" where energy is completely depleted.

2. Adapt Familiar Foods: Stick to foods that you are already accustomed to, but adapt them for trail conditions. For example, add milk powder and dried fruit to cereal for an easy breakfast option.

3. High-Calorie Breakfast: Start the day with a high-calorie meal, like oatmeal with nuts, coconut, and dried fruit, to sustain your energy.

4. Calorie-Dense Snacks: Choose snacks that are easy to carry and high in calories, like Goldfish, pita chips, or plantain chips. Ensure each bite contains carbs, protein, and fat to maximize energy intake.

5. Balance Junk Food with Nutrient-Dense Foods: Use sugary treats like Snickers bars as morale boosters, but balance them with more nutrient-dense meals to maintain sustained energy.

6. Use Freeze-Dried Ingredients: Freeze-dried ingredients can be an excellent way to reduce the weight of your food while retaining nutrition. Consider using a home freeze dryer or purchasing quality freeze-dried ingredients.

7. Pack “Happy Foods”: Bring along "happy foods"—items you genuinely enjoy—to boost morale during tough moments on the trail. A quick treat can lift your spirits and keep you motivated.

8. Listen to Your Body: Pay attention to your body's signals. Don’t ignore hunger or signs of fatigue—proper nutrition and hydration are crucial to prevent injury and maintain energy levels.

Why Aaron Does It: A Passion for Helping Hikers

Aaron’s love for both food and the outdoors shines through in everything she does. "I love being a dietitian, and I love being outside. Combining those two passions into something that helps people… I couldn’t ask for anything better," she shared.

For Aaron, it’s all about making hiking accessible and enjoyable for everyone. "I’ve learned a lot from my own mistakes, and now I get to help others avoid them. If I can make someone’s hike just a little bit better, then I’ve done my job.

Ready to Elevate Your Backpacking Experience?

If you’re inspired by Aaron’s journey and want to improve your backpacking nutrition, check out Backcountry Foodie for meal planning, nutrition coaching, and personalized resupply services. Visit Backcountry Foodie to learn more and start fueling your adventures more effectively.

Episode Chapters and Links

• Introduction & Aaron’s Backstory

• Finding the Right Trail Nutrition

• Why Proper Nutrition Matters

• The Junk Food Debate

• Daily Backpacking Meal Plan

• Backcountry Foodie Services

• Freeze-Drying Foods

• The Psychological Impact of Nutrition

• Lessons from Personal Challenges

• Actionable Tips for Hikers

• Backcountry Foodie

• Calorie Calculator

Emory, By Land

Thanks for stopping by! If you have any questions for me or want to connect, you can leave a comment below or shoot me a personal message at emory@byland.co.

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