This discussion of trail nutrition comes on the heels of my gear shakedown post. What you bring with you and what you put into your body are the two main variables that one can control in the woods. While I feel like I got the gear 85% correct, I failed pretty spectacularly on the nutrition front. Over the course of 14 days on the trail I managed to lose 5 pounds. That would be great if I were overweight and actively trying to shed the pounds, but I started off at 150 pounds so there wasn't much to lose to begin with. Clearly that burn rate was entirely unsustainable!

Let's do some math in order to help understand what I need to change for when I get back on trail:
1 pound of fat  = 3,500  calories (approximately)
5 pounds of fat = 17,500 calories
(17,500 calories) / (14 days on trail) = 1,250 calories per day

That would be an additional 1,250 calories a day (at least) that I need to consume in order to help keep on the weight. Likely I need between 1,500 and 2,000 additional calories daily. That's because included in those 14 days are two half days of hiking and a day that I wasn't on trail at all. So, the denominator should be more like 12, which would yield 1,459 calories per day. Let's go with an increase of 1,500 calories per day.

That brings us to the question: "What I was consuming each day while on trail?"

Obviously, I had a different menu every day on the trail. There were, however, consistencies in my daily diet. Plus, the calorie count for most of the meals were fairly similar, so plowing ahead should get me a rough idea of where I was.

Breakfast:
2 packets flavored Quaker Oats                       320 cal
1 black tea                                            2 cal

Lunch / Snacks:
3 granola / protein bars (~180 cal each)             540 cal
1 oz beef jerky                                      120 cal

Dinner:
Backpacker meal                                  500-700 cal

OR one of the following:
Mashed potato side                                   440 cal
Rice side                                            450 cal
Couscous                                             570 cal
WITH precooked chicken                                80 cal

Breakfast   325
Lunch       660
Dinner      650
Total      1635

Holy freaking moley!

I was running a deficit for a normal 2000 cal / day daily intake while strenuously exerting myself. I was running on 1/2 the required calories, no wonder why I lost so much weight!! 

I feel like a total dolt for not doing the bean counting before now. I have done lots of hiking before and had similar menus so didn't give it much thought. Of course, day hiking or overnight camping excursions almost invariably ended with a large restaurant meal on the way home

OK, so let's take a crack at reconceptualizing a daily trail menu that meets the required 3250 calorie intake. 

I like the oatmeal packets for breakfast, but the calories are just not there. And of the calories that are there, 1/3 are from added sugars. To make matters worse, I feel unproductive if I spend too much time lingering for snacks during the day, so I'm definitely going to have to juice things up for breakfasts. Surely, I can do this with items easily found in small town grocery stores.

Breakfast
1 c. instant oatmeal                                 300 cal
1 packet Carnation Breakfast Essentials              220 cal
2 oz raisins or dried cranberries                    175 cal
2 tbsp honey                                         120 cal

Now then, that's more like it! An 815 calorie breakfast oughta go pretty far.

As for lunch, I think I'm going to stick mainly to the granola bar approach. I know I should be taking it easy out there, but I feel unproductive lingering about preparing a proper meal in the middle of the day. I'll probably be going with 2 granola bars, a meat product of some sort, and GORP.

Lunch
2 granola bars                                       360 cal
1 oz beef jerky                                      120 cal
1/2 c. peanuts                                       365 cal
1/2 c. raisins                                       228 cal

Adding in a cup of GORP really helps up the on-trail calorie intake. I'm up to 1073 mid-day snacking calories.

As it is looking more and more like the opportunity to get back on the trail will present itself sometime this summer I have decided to do a post on alterations to the kit I will be bringing with me if/when I get back to hiking. As part of that, I have updated the Equipment page to reflect the changes.

Subtractions:
Camp Chair
I absolutely loved the little NiceC chair! I've got terrible back problems and being able to sit in this after a day of hiking felt like relaxing in an EZ Chair.

The problems: the thing weighs nearly two pounds (dry), cannot be stored inside my pack, is only worth getting out when dry, and absorbs ALL THE WATER during the rain. I tried ameliorating the last part by putting it in a cuban fiber dry bag, but that only delays the inevitable.

Replacement: I may be replacing with a sitting pad, but I haven't convinced myself of this yet.

Cold Soak Container
I thought that the Cnoc bag would be a nice alternative to using a peanut butter or Talenti jar for cold soaking. The jars take up a bunch of otherwise usable real estate in the pack when not in use, while the bag takes up almost no space at all. The bag was worth it for that aspect of things.

The problem: The bag was nearly impossible to clean! I prepared a spicy dinner in it once and despite several washes with soap and water the thing still smells of that dinner. It made for really interesting oatmeal breakfasts when I was without fuel. Also, the shape made it impossible to truly clean out the nooks and crannies of the container.

Replacement: I will not be carrying a dedicated cold soak container. Rather, I will use a tight fitting silicon top to turn my titanium pot into a sealed container suitable for cold soaking.

Changes
Rain Gear
I harped on this several times in my daily blogs, but I'm going to do it again here. The Frogg Toggs rain gear was the single biggest fail of the equipment I brought with me. The jacket wasn't all that bad. It's a bit oversized for my slight frame and once I realized how delicate the material is I avoided tearing the seams when adjusting.

The problem: I would consider my hiking gait as "controlled stumbling" in the best of times, double so in wet/icy conditions. This means I regularly bump my shins and knees on rocks while hiking. This isn't a problem normally, but the Frogg Toggs pants got absolutely destroyed because of this type of wear. Also, I didn't like the restrictive feeling of the additional layer of pants. 

Replacement: I am going with the gear I wanted before setting out initially – Zpacks Vertice rain jacket and skirt combined with gaiters. I was reluctant to pull the trigger on these due to the cost, but decided it was probably the right call in the long run. Combined, these weight a bit more than the Frogg Toggs. Much of that is the gaiters, but I fully expect to change my mind as to their usefulness after a few uses and end up shipping them home.

Pillow
I think I about nailed my sleeping setup for the hike. In spite of the chilly weather, I was quite warm while sleeping. Also, I managed to get the best sleep I've ever had while camping. 

The problem: At the last minute, I decided to bring my old Kelty Camp Pillow on the trail. It's essentially a mini pillow like everyone has at home, so doesn't pack down very compactly and can quickly get quite damp. I am a side sleeper and was using this pillow in between my knees, so it's dispensable as I can use some of my clothing for this purpose but that's not quite as comfortable. 

Replacement: I will be trying to use a medical-style inflatable pillow for between my knees. These are super cheap, lightweight, and if it doesn't work well I can always go with clothing in a stuff sack as plan B.

What Worked / Gear Reviews:
I won't be getting into everything, but I did want to make some comments about some of the critical gear.

Pack
I've found the Zpacks Arc Blast to generally be a super comfortable pack - in spite of buying it with a hip belt too small for me. Packing up a single opening bag does take a bit more planning than the compartmentalized ones, but I got the hang of that. I only wish I have is that the mesh front "compartment" held a bit more stuff.

Tent
The Zpacks Duplex is just perfect for my needs. It's long enough for me that I'm usually not bumping my head or feet on the ends of the tent and getting them wet. It's spacious enough to get entirely ready for a day's hike before jumping out into the weather. The only complaint I have is the difficulty in getting a good pitch in super rocky soil, but I knew this would be an issue with a non-freestanding tent.

Quilt (Sleeping Bag)
Because I am a side sleeper and tend to toss and turn during the night, I went with a quilt instead of a traditional sleeping bag. Apart from the foot box, quilts don't have a bottom to them. Rather, they attach to your sleeping pad and form a pretty tight seal to keep the air out. This prevents the bag from getting all tangled up around you as you toss and turn - which I have certainly found annoying in the past. Also, I got the bag with the most filling as I am a really cold sleeper. In every aspect, the Enlightened Equipment quilt I got has been perfect for me. 

"Waterproof" Socks and Gloves
I thought these were silly when I first heard of them. I mean, how can such clothing be waterproof? Truth is, they aren't really waterproof. But, they do a really good job of keeping the water out. It takes several hours of constant rain for the gloves to completely soak through. And even when they've soaked through they still provide quite nice insulation because there isn't a very fast turnover in the water, so you're body isn't trying to continuously warm up new cold water. I'm definitely taking these back out on the trail with me!

Injinji Toe Socks
These were another late addition to my kit. They're highly touted for helping to prevent blisters, but I kind of assumed that I would find the toe socks super annoying. I have to say I didn't really notice them at all and while I did get a single blister, I think that had more to do with me pressing too hard before my body was ready. I'll be continuing to use those little guys.

Power Bank
Choosing which battery bank to take with me was a tough decision. I didn't really know how much additional juice I would need on the trail, so in the end I did what I normally do and planned for the worst case scenario. I brought the biggest power bank available with me. Turns out that is a perfect amount of juice for 5-7 cell phone charges, 1+ iPad charge, and ~10 headphone charges. So, exactly perfect for 5 days in between charges. So, in spite of the heft of the thing it'll be going back out with me.

Clothes
I was really satisfied with the layers I brought with me. They were perfect for the weather I experienced (20's-60's, rain, freezing rain, and sun). The thing I am worried about for the summer months (assuming I get out there for summer) is that the puffy jacket will be too warm for what is required during the summer. Also, I am looking into switching out my hiking pants. They're a bit too big as I've lost weight since buying them and how they rode on my hips contributed to the discomfort of my pack belt. But, I really need to try potential replacements on before pulling the trigger...so these probably won't get replaced before getting back on the trail.