If you are going to ski trip, then remember that snow and low air temperatures await you. Therefore, the equipment should provide you with warmth and protection from hypothermia
Preparing for a ski trip
Be sure to take 1-3 pairs of felt boots with you, depending on the number of people in the group. Felt boots will be needed for kitchen and campfire work at a rest stop, and also as spare shoes in case of damage to ski boots. Their size should be designed for the largest foot in the group.
Have a set of ski waxes, paraffin for all types of winter weather (including thaw), plugs for rubbing them, grease for impregnating shoes and spare bindings. It is also recommended to take one or two spare skis with you.
For more complex ski trips, you will need a special (double-layer) tent and a portable stove.
Before going on a hike, treat your backpack, tent, clothes, and shoes with water-repellent agents to protect them from dirt and water. If the route goes through places where there are a lot of blood-sucking insects, then saturate your tent and clothes with repellents.
The shoes are soaked in grease and, if necessary, stretched over the leg. To do this, the boots need to be kept in hot water (50-55 degrees) for ten minutes. Having taken the boots out of the water, insert insoles into them and put them on your feet while hot (with one or two pairs of thick woolen socks). After walking around in the boots for an hour or two, they are removed, stuffed with paper and lubricated. Shoes are impregnated with slight heating.
For a ski trip, tourists must have the following:
Personal equipment:
Insulated padding polyester jacket (2 or 3 layers)
Trousers (light, windproof, durable), insulated pants.
Ski cap
Balaclava
Sweater (wool, polar)
Turtleneck or vest (woolen) – 2 pcs.
Thermal underwear
Hiking boots (hard sole, toe and heel, soaked in cream)
Woolen and cotton socks, 3-4 pairs each.
Windproof mask, handkerchief.
Ski boots with felt insoles inside. Two sizes larger than regular shoes.
"Flashlights" to protect boots.
Gloves, mittens.
Thermos 0.5-1 liter.
Toiletries.
Bowl, spoon, mug (see “Cutware for camping”).
Skis, poles.
Backpack, sleeping bag (Extreme temperature down to minus 20-30 degrees).
Personal repair kit (needles, threads).
Electric flashlight
Group equipment:
Special tent
Lightweight portable stove
Saw, axes, shovels, cooking utensils, bucket (or pans), ladle, rope
Ropes, candles, matches (in sealed packaging), dry fuel.
Keep repair kits in stock to repair breakdowns!
Daily routine, movement specifics
A skier's daily routine on a hike depends on the length of daylight, frost and the need to spend more time setting up camp and getting ready in the morning (as opposed to hiking). In low temperatures, it is recommended to go out on the route no earlier than 9-10 a.m., and also to reduce short rests.
When moving on a finished ski track, the overall pace is determined by the speed of the slowest skier. Remember to avoid sudden jerks. Periodic overheating and cooling in the cold is dangerous to health. And along the route there will not always be conditions to change and dry clothes wet from sweat. When moving on virgin snow, the pace of the group is determined by the speed of laying the ski tracks.
There are several options for laying ski tracks. In a large group, it is advisable to select a team of strong tourists to track the ski tracks. Or organize alternate movement. While one group is resting, the other is laying a ski track. And then the rested tourists overtake their comrades, and they stop to rest.
In areas with deep snow and heavy backpacks, alternate tracking without backpacks is used. And having broken through the ski track, the tourist lets the group pass, returns for a backpack and catches up with his comrades.
The order of movement on the ski slope must ensure the safety of the group and take into account the capabilities of each skier. The sequence of descent, the path is determined by the leader.
Please remember that descents should only be carried out in places where there is a complete guarantee of avalanche safety.
A special feature of the ski trip is that the path can be laid directly through frozen swamps and ponds. But if possible, you need to use a ready-made ski track or sled road. You can move along clearings, open forests and river beds. It is easier to go where the snow is less deep.
Attention! Avalanche danger and thin ice.
In winter, avalanche danger increases. Do not plan to cross concave landforms such as snow craters, avalanche chutes, under ridges with overhanging cornices and where there is a lot of snow in an unstable condition.
It is also prohibited to start moving through an avalanche-prone area during sudden warming or cold weather, a drop in pressure, during and in the first two days after a snowfall, blizzard, or rain.
Avoid crossing the slope and its longitudinal depressions. Move as fast as possible in the rockfall zone. Stay safe in the most dangerous areas. Do not make sharp turns or falls.
Also stay away from areas on bodies of water with thin ice, where running water flows in or out of a lake or river. Conduct a reconnaissance of an unknown body of water and determine its reliability for group movement by hitting the ice with sticks.
Meals on a ski trip.
Tourists spend more calories on ski trips than on foot. Since low temperatures, strong winds, snow and overcoming obstacles require a lot of strength and energy from the skier. Therefore, the diet of a ski tourist should be high-calorie; the correct ratio of proteins, fats and carbohydrates, a variety of foods, their vitamin content and the possibility of consuming some foods without cooking are especially important. The products should replenish the tourist’s energy costs from 3500 to 6000 kcal, depending on the complexity of the hike.
Where can you go skiing in winter?
In the Southern Urals, winter hikes to Taganay and Iremel, Zyuratkul and the Beloretsk region are especially loved by ski tourists.
Ski trips and especially long winter trips with overcoming complex and labor-intensive obstacles in conditions of low temperatures, strong winds and snowfalls require participants to expend a large amount of energy, which in a simple and moderately difficult trip amounts to 3500-4000 kcal, and in a long and complex trip it increases to 5000-6000 kcal.
In addition to the high caloric content of the diet of ski tourists, the correct ratio of proteins, fats and carbohydrates, dietary diversity, good taste, vitamin content, and the ability to consume some foods without cooking are of great importance.
Caloric content and weight of the diet. For a simple ski trip, you can choose a diet from ordinary products that almost completely compensates for all daily energy costs. True, it will weigh 1100-1200 g per person per day (Table 2).
| Products | Weight, g | Calorie content, kcal |
| Bread products (200 g) | ||
| Rye crackers | 100 | 306,0 |
| White | 50 | 157,4 |
| Biscuits | 50 | 167,0 |
| Meat and fish (255 g) | ||
| Stewed meat | 100 | 186,0 |
| Liver pate | 20 | 66,4 |
| Raw smoked sausage | 30 | 155,3 |
| Salo | 50 | 384,7 |
| Korean | 20 | 109,5 |
| Pink salmon in tomato | 20 | 28,7 |
| Sprat | 15 | 22,5 |
| Dairy (140 g) | ||
| Butter | 40 | 295,0 |
| Vegetable | 10 | 88,2 |
| Powdered milk | 25 | 120,0 |
| Cheese | 50 | 167,1 |
| Egg powder | 15 | 78,5 |
| Cereals, soups, spices (200 g) | ||
| Buckwheat, millet, semolina, rice, oatmeal (on average) | 70 | 226,0 |
| Vermicelli, pasta | 20 | 67,4 |
| Soup concentrates | 50 | 150,0 |
| Potato flakes | 20 | 64,4 |
| Tomato paste, sauces | 20 | 17,8 |
| Onions, garlic, spices | 15 | 10,0 |
| Salt | 5 | |
| Sweets, drinks, vitamins (365 g) | ||
| Sugar | 150 | 608,3 |
| Candies | 10 | 36,2 |
| Halva | 50 | 254,5 |
| Dried fruits (on average) | 50 | 133,0 |
| Tea | 15 | |
| Coffee | 5 | 20,5 |
| Glucose with vitamins | 20 | 81,0 |
| Lemon acid | 2 | |
| Total: | 1160 | 3984 |
For a trip designed for 25-30 days, with cooking on primus stoves, such a set of products will be “unaffordable”. The task, therefore, is to reduce the weight of the diet, but keep its calorie content within 4000 kcal. This can be done through the use of freeze-dried meat, dry cream, soup concentrates, mashed potatoes, chocolate, halva, as well as increasing the amount of high-calorie foods and reducing foods with a lot of fiber.
Below is the daily diet of a group of tourists hiking in Severnaya Zemlya (Table 3).
| Products | Wec, g | Calorie content, kcal | Squirrels | Fats | Carbohydrates |
| Bread products (140 g) | |||||
| Rye crackers | 60 | 183,6 | 4,62 | 0,8 | 38,6 |
| Biscuits | 65 | 217,1 | 8,26 | - | 44,72 |
| Cookie | 15 | 61,3 | 1,47 | 1,47 | 10,14 |
| Meat (165 g) | |||||
| Freeze-dried meat | 50 | 275,0 | 25,0 | 8,0 | - |
| Hard smoked sausage | 40 | 172,0 | 8,2 | 14,9 | - |
| Salo | 75 | 577,5 | 1,5 | 61,5 | - |
| Dairy (100 g) | |||||
| Ghee | 60 | 682,0 | - | 56,4 | - |
| Dry cream with sugar | 20 | 116,4 | 2,9 | 8,3 | 6,8 |
| Egg powder | 20 | 104,6 | 10,0 | 6,8 | - |
| Cereals, soups (90 g) | |||||
| Buckwheat | 15 | 47,6 | 1,31 | 0,45 | 9,5 |
| Freeze-dried soups | 50 | 150,0 | 3,0 | 6,0 | 15,0 |
| Potato flakes | 25 | 80,5 | 1,4 | 0,1 | 18,1 |
| Sweet (285 g) | |||||
| Sugar | 150 | 608,3 | - | - | 147,5 |
| Chocolate | 25 | 127,3 | 3,7 | 7,35 | 10,85 |
| Tahini halva | 60 | 341,0 | 7,02 | 18,36 | 27,2 |
| Dried fruits (raisins) | 15 | 39 | 0,38 | 9,15 | - |
| Coffee, tea, citric acid | 15 | - | - | - | - |
| Glucose with vitamins | 20 | 81 | - | - | 20,0 |
| Total: | 780 | 3864 | 78,8 | 189,7 | 328,4 |
| % substances | 1,0 | 2,4 | 4,0 | ||
In an effort to minimize the weight of food for a 30-day hike, the group deliberately did not set a calorie content that would fully compensate for all daily energy costs. The calculation was based on the fact that the lack of nutrition would be covered by processing the body’s internal resources, but within limits that would not affect a person’s performance. Each participant lost an average of up to 4 kg in weight over the 26 days of the hike. At the same time, the performance and moral-psychological attitude of everyone until the end of the trip were excellent, which indicates the admissibility of this option of organizing meals on a long winter journey.
Creating a diet of 4500 kcal with a correctly selected ratio of assortment and chemical composition, which could be consumed for a long time without fear of causing unwanted deviations in the body, is possible with a weight of at least 900 g of products.
The chemical composition of the diet for a ski trip should also ensure normal human life for a long time in low temperature conditions. The usual ratio of proteins, fats and carbohydrates (1:1:4) does not meet this requirement: there is clearly not enough fat. Therefore, when developing nutrition for long-distance and ultra-long-distance (800-1000 km or more) ski trips, they deliberately increase the amount of fat, achieving a ratio of proteins, fats and carbohydrates of 1:2 (3):5. A slight increase in carbohydrates is caused by the fact that they serve as the main source of energy quickly supplied to the body, and this is of paramount importance in winter conditions, when it is necessary to increase a person’s strength in a short time.
A special concern when consuming reduced weight foods is to find special measures that would help dull the constant desire to eat, even if the body almost completely receives the required amount of calories. Let us name among them the following: periodic introduction of “overload” days, when more food is prepared than usual; lack of strict regulations in the use of water, which, along with fulfilling the regulatory functions of the water-salt regime, interrupts the feeling of hunger; using the tallow skin as chewing material during movement. There are suggestions that people use chewing gum for this purpose. An important role should be given to pre-campus accustoming the stomach to small amounts of food, as well as psychological preparation.
Diet on ski trips can be different. It depends, first of all, on the time of travel, the tactical plan for the day's march and the habits of the group.
Until recently, two hot meals a day were considered the most rational, and in the intervals there was a long (up to 30 minutes) rest and a dry meal, at best with tea from thermoses. This regime was motivated by the desire to make maximum use of daylight hours for movement. Its disadvantage (except for dry food) is a 10-12-hour gap between meals of hot food and water, which disrupts the biological rhythm of the body and weakens its performance.
Currently, three meals a day with a 5-6 hour gap between hot meals is becoming increasingly accepted, which corresponds to the usual diet. With good organization, a lunch break with the preparation of the first, second courses and tea takes no more than 1.5 hours, and the first and tea - up to 1 hour. As practice shows, after such a lunch and rest, the group easily overcomes the second half of the day's march and stops at a bivouac in a condition that allows, if necessary, to walk a few more kilometers or perform some labor-intensive work without much fatigue.
With three hot meals a day, it is most advisable to distribute food as follows: breakfast - 35%, lunch - 30%, dinner - 25%, the remaining 10% will be “pocket food” (sugar, glucose, fruit). Fiber-rich foods should be consumed at breakfast and lunch, which will help you feel fuller longer between meals.
When traveling in polar night conditions or at the beginning of winter, as well as in the autumn off-season, when the day is limited to several hours of daylight or twilight, two hot meals a day are most acceptable.
There are various methods for calculating the required quantity of products. The simplest, but quite acceptable of them is the following:
1) create a menu taking into account the wishes of the group and repeatability, for example, every 4-5 days;
2) calculate the calorie content and weight of each daily diet per person. If the calorie content is insufficient or the planned weight is exceeded, replace it;
3) count the total number of products of each type for the entire trip;
4) determine which products to take with you and which ones can be purchased on the route;
5) distribute the purchase of products among the participants.
In addition, it is necessary to determine the composition and quantity of products for each participant as an emergency reserve. It includes high-calorie foods, weighing no more than the daily ration, ready to eat without cooking or heating.
Packaging of products. Currently, the “container” method of transporting products is considered the most rational, in which the daily allowance of each type is packaged first in separate and then in a common bag. This method has a number of advantages: the caretaker does not need to tell each time who to take how much and what products, and it simplifies the accounting of their consumption. Some inconveniences arise when increased nutrition is required on especially busy days. In this case, you have to “ruin” the diet of another day or have a small reserve.
Many groups, however, still pre-package only those foods that are difficult to cut into portions when frozen, and for the convenience of dispensing bulk foods, the supply manager has a table of their weight (in a mug or tablespoon).
Instead of freeze-dried meat, you can use dried lean beef; it cooks quickly and retains its taste. If necessary, it can be eaten without cooking.
Much of what I say here is common knowledge. For example, “it’s cold in winter.” Or "the water freezes." This is not very important in the city, but it is important when you spend many days in a row in the cold. The cold forces you to eat differently and use different products (compared to summer).
Practical observations.
I myself have been on winter hikes many times, and from time to time I forget about the nasty property of water turning into ice and do something stupid. For example, I include ketchup on the menu. And it thickens so much that it cannot be squeezed out of the pack. The lemon freezes through, turning into a cheerful yellow cobblestone. Canned fish turns out to contain a lot of water and very little fat. Otherwise, why would they freeze? The pate also becomes ice. Stew behaves a little better - the liquid there turns into jelly, and not into ice. Honey has to be cut with a knife. Cheese - chop with an axe. Cut the sausage with a hacksaw :)
I was joking about the ax and hacksaw. But the food is really very difficult to cut. And even harder to chew.
And the worst thing is that frozen food does not bring any pleasure. Even chocolate only makes “meaning” after it thaws in your mouth. And in general, I want something hot.
Suitable products.
So, when developing a menu for a winter hike, you need to avoid moisture-containing products. However, this also applies to summer - there is no need to carry extra weight (water). Everything should be dried: dried meat instead of stew, crackers or crispbread instead of bread, dry milk instead of condensed milk, dry seasonings instead of sauces, mayonnaise and ketchup. Dry vegetables and equally dry dried fruits are inevitable. Lard behaves well in the cold. Although it hardens, it does not lose its taste and attractiveness.
Picnic in a snowdrift.
Lunches on a winter hike are not much like leisurely summer meals with a mandatory afternoon rest for better digestion of food. In winter, daylight hours are very short, every minute counts. You begin to appreciate the moments even more when you feel the frost creeping under your clothes. In short, winter is not conducive to long breaks with luxurious dinners.
It all looks like this: they hid from the wind, sat on their backpacks, concentrated on chewing crackers with lard and cheese, drank some tea with chocolate, and went “into the bushes.” That's it, lunch is over. Everything takes 20 minutes (in summer, lunch takes at least an hour). All products were prepared (cut and distributed) in the morning, in a warm tent. Tea, naturally, from a thermos. We usually have to eat with gloves on, so we eat the candies along with the wrappers :)
Lunch turns out to be very modest. But more attention is paid to pocket food. These are sweets, cookies and dried fruits carried in your pockets and eaten right on the go.
Tourist breakfast.
With the same goal of saving time, they usually prepare something quick for breakfast: oatmeal or other cereal with dry milk, sugar and raisins. In the morning there is no time to tinker with the fire; they cook on burners. This means that “fast” flakes, in addition to time, will also save fuel (which, in addition to price, for some reason also has weight).
But for dinner it’s terribly pleasant to load yourself with something liquid, hot and nutritious. For example, a thick soup made from dried vegetables (cabbage, carrots, beets, potatoes), dried meat and some cereal (for greater satiety). In the evening time is not so pressing, you can make a fire. In this case, it is logical to use a free source of energy not only for drying socks, but also for storing water for the morning (if you are melting snow). At the same time, you can fill thermoses with tea. Just in case, let me remind you that the water will remain liquid only if you hide it in the tent, between the sleeping bags.
It is very important when conducting a weekend hike correctly organize meals. Food must compensate for the energy costs in the tourist’s body caused by a significant load.
The daily diet of a tourist on weekend hikes should contain 3200-3500 large calories and, with normal three meals a day, be distributed according to calorie content approximately as follows: breakfast - 35%, lunch - 40%, dinner - 25%.
During ski travel Due to the short day, breakfast and dinner are made more calorie-rich, and lunch is relatively light, for example, sandwiches and tea.
However, you cannot create a food diet based only on the calorie content of foods. Equally important is the correct ratio of the main components of nutrition - fats, proteins, carbohydrates. It is generally accepted that normal daily diet should be approximately 120 g protein, 60 g fat, 500 g carbohydrates. Proteins are found primarily in meat, meat products, fish, cheese, peas, beans and beans, and to a lesser extent in flour products and cereals; carbohydrates - in sugar (almost pure carbohydrate), sweets, vegetables and fruits, condensed milk, flour products, cereals; fats - in oil, lard, to a lesser extent in sausage, cheese, ham. In addition, the food must also contain vitamins and mineral salts. Only taking all this into account will the food be completely complete.
So, food during the hike It should be high-calorie and satisfying, but that's not all. It should also be tasty. The fact is that on a hike, if it lasts several days, you often have to observe how in the first days the participants lose their appetite, they begin to refuse food, while objectively the body needs nutrition, therefore, in addition to basic products food for hikes They also take onions, garlic, peppers, bay leaves, tomato paste in tubes, lemons or citric acid. Dry soups, bouillon cubes, and dry vegetables are also used. All this allows you to diversify the table even with a relatively poor range of basic products.
To the listed products you need to add tea and salt, as mandatory, coffee and cocoa, as creating variety, and then the list of products used on hiking trips, can be considered quite complete.
When preparing for a multi-day hike, food calculations are based on the average norm per person per day, multiplied by the number of tourists and days of the hike.
Tourist daily allowance
The approximate daily food allowance (in grams) per tourist is:
Bread - 300;
Wheat crackers - 100;
Stewed meat (canned) - 120;
Hard smoked sausage - 50;
Cheese -25;
Butter - 50;
Lard - 25;
Sugar, sweets, halva - 150;
Cereals (buckwheat, semolina, rice) - 140;
Pasta - 50;
Powdered, condensed milk - 50;
Salt - 15;
Tea, cocoa, coffee, vitamins - 15;
Onions, garlic, spices - 30.
You should pay careful attention to the packaging of products. Products that absorb moisture, for example, sugar, salt, milk powder, should be placed in plastic bags, and then (so that the plastic bags do not tear) - into cloth ones.
Place the butter in a jar with a tight-fitting lid.
Cans no special packaging required. However, you should keep in mind that very often in the store, and especially at the base, they will give you cans thickly coated with lubricant. They need to be wiped with old newspapers or rags and then washed in warm water. All this takes time, which should be provided for in advance when planning preparations for the trip. It is better to avoid using canned food in glass jars. For a hike where almost every gram of weight is taken into account, glass containers are too heavy. In addition, glass containers require special care when handling.
Particular attention should be paid quality of products. Stomach disease or poisoning of the body caused by eating stale food is especially dangerous during a hike.
Of course, the problem of food during a one-day hike is greatly simplified. On a one-day hike, they usually get by with one meal at a long rest. For lunch, they take ready-to-eat products (in the form of sandwiches), based on personal tastes, needs and capabilities.
At a large halt, a common table with tea or coffee is organized. Some of the sandwiches are left for snacks at the end of the journey. Shared table- a very good tourist custom. During a joint lunch, a relaxed, friendly atmosphere is established, a conversation is struck, which contributes to the acquaintance of the participants and the mutual perception of good tourist traditions.
During the hike it is necessary to strictly keep drinking regime, since a large amount of water drunk while moving and at short rests increases the load on the heart, promotes profuse sweating and increased loss of salts. It is recommended to drink in the morning before the start of the hike, at large rest stops and in the evening at the overnight stop. You can’t quench your thirst with snow, it threatens to catch a cold and contributes to the loss of salts by the body. Most preferable boiled water, raw materials should first be neutralized with chlorine tablets or disinfected with potassium permanganate (one grain per mug of water is enough).
Each participantweekend hikemust take with you a flask of drinking water or weak tea. It can only be replenished from sources whose purity is beyond doubt. You cannot take water from open reservoirs, rivers, streams near (especially downstream) populated areas, pastures and fields, usually fertilized and treated with chemicals. It is necessary to boil water, and not only for drinking, but also for washing vegetables, fruits, and dishes.
Need to remember:Excessive drinking causes profuse sweating and leaching of mineral salts from the body. To sweat less and get rid of extreme thirst, it is recommended to eat a piece of bread, thickly sprinkled with salt, and then drink tea (or water) before the hike. You should not drink while walking (you can rinse your mouth or suck on sour candy). At small stops they take only a few sips. At a big rest stop, it is not recommended to drink a lot of water at once, but after active rest , before continuing along the route, you can get properly drunk. It is unwise to quench your thirst with cold water or snow while hiking.
To eliminate the feeling of dry mouth, while driving or on short breaks, it is good to suck on a sour candy, mint candy, or take an ascorbic acid tablet with glucose. They eliminate the feeling of thirst, improve well-being and increase performance.
Tourists have the opportunity to hike supplement nutrition various gifts of nature. In summer conditions, it’s not difficult to show a little imagination, make a little effort and serve a dish with a special “zest” to your fellow hikers. In every copse, in every clearing, aromatic herbs and mushrooms, berries and nuts grow. You can catch fish in the reservoirs. In the villages along the route you can always buy fresh vegetables and herbs. And the process of picking berries and mushrooms and catching fish makes the hike especially exciting.
Try adding a few mint leaves or flowering St. John's wort sprigs to your regular batch of tea. You can combine both - the drink will be aromatic, invigorating and refreshing.
Tea with strawberry and currant leaves is good.
Care should be taken to choosing the volume of dishes for cooking, taking into account the fact that for each person you need to prepare 0.5 liters of the second course, 0.7 liters of the first course and 1 liter of tea.
Food for a two- to three-day hike must be properly packaged to protect it from damage and loss. Basically, waterproof packaging is used for this.
For cooking on the fire, stainless steel pots with handles on riveted ears with lids, kettles or cauldrons are used. For boiling milk, water (tea), cooking jelly, compote, it is better to have a large can or a separate bucket. To fry the onions you need a small frying pan. To this you need to add two large pouring spoons (ladles).
Part 2
Basics of diet planning
Breakfast should not be very fatty and dense; you should use foods containing fiber (milk rice with dried fruits, buckwheat, wheat porridge, milk oatmeal and dried fruits, possibly a small amount of cheese). It is important that for breakfast there should be more carbohydrates than proteins, since the absorption of proteins in the morning is worse and it is important not to overload the stomach. Otherwise, all the energy will be spent on digestion. Therefore, you should refrain from eating meat in the morning. If you go out very early, then the ideal option is oatmeal with honey and milk.
For example, the weight of food for breakfast:
Cereals (rice, buckwheat, “artek”) – 70 grams
Cheese – 30 grams
Chocolates or dried fruits – 35 grams
Powdered milk – 15 grams
Ghee butter – 5 grams
Sugar – 15-20 grams
Salt – 2 grams
Tea/coffee – 2-5 grams
Lunch is the period when it is important to eat protein foods and more. But we must take into account the peculiarity that after a hearty lunch it is not always possible to sleep and rest until the food is completely absorbed. It’s very good if lunch is hot, at least tea.
Therefore, as an example:
Cured meat (sausage, balyk, canned fish) – 40 grams
Dutch cheese – 50 grams
Spices, salt
Tea
Pasta / mashed potatoes / oatmeal / rice cereal – 40 grams
Dutch cheese – 50 grams
Chocolate / Halva / Kozinaki – 30-40 grams
Crispbread – 15 grams (crackers – 30 grams)
Spices, salt
Tea
Dinner is perhaps the most significant meal, when the volume of food is largest.
This is usually soup, mashed potatoes + meat/cheese/beans/mushrooms + vegetables + cereals + dessert
Soup combination:
Vegetables – 10-15 (if dry)
Cereals – 35
Cheese/meat/mushrooms/fish/beans – 15, if dry
Beans and mushrooms are best consumed separately from other types of proteins.
Chocolate / Cookies – 35
Bread – 30 / Crispbread – 15
In addition, pocket meals:
Dried fruits (raisins, dried apricots, etc.) + nuts + sweets (energy bars) on average the amount of pocket food per day is 50-100 grams. The amount of nuts per day should be no more than 20-30 grams. It is not recommended to take peanuts on a hike, as they are the worst absorbed by the body.
It is important that food on a hike should be as simple and environmentally friendly as possible.
In addition, it is worth considering the speed of cooking of some products in high altitude conditions and cooking on gas and gasoline burners.
You can simply chop the vegetables finely and dry them, boil the potatoes before drying and then cut them.
You can even dry cheese, for example suluguni, and then throw it into food or just eat it like chips.
Beans – boil at home and dry, i.e. semi-finished product.
Fish and meat are the same.
Try to avoid canned foods, because they are 1/3 unnecessary weight (container and oil), besides, they have little benefit. Although it all depends on the goals of the trip.
The peculiarity of meat is that it also needs to be boiled (and boiled well) until ready to eat and then dried, otherwise the process of cooking dry meat is endless. It will be effective if the meat is passed through a meat grinder.
You need to dry it in special household food dryers; food burns in the oven and most of the nutrients are killed during this drying process.
Butter-frying, the easiest way is to buy natural butter and melt it, add more salt and pour it into a container. Be sure to filter the oil through a gauze cloth. Otherwise, lumps of insoluble sediment will be in the food.
A more complex option, and some people think higher in calories, is frying it in melted lard + carrots + onions + pieces of meat. The product is more difficult to digest and its preparation is important if there are no vegetarians in the group.
Bread on the go - you can always dry crackers; a healthier product, but more voluminous and difficult to transport, is whole grain bread.
Ketchup is extremely useless on a hike, and it cannot be said that other sauces, especially mayonnaise, are similarly useful. It is better to take dry spices: pepper, mustard seeds, coriander, turmeric, paprika, mixtures of different peppers, etc.
Sausage is a product for everyone; take the most expensive and high-quality sausages or dry-cured meat, balyk, basturma, in general, something that will be stored for a long time, and at the same time, you will understand the composition of the product.
The cheese is dry, like Dutch.
Cookies and confectionery products are delicious and do not take up a lot of volume. Of course, a more high-calorie option is chocolate, halva, bars, sherbet. And you decide for yourself what is better – calories or taste sensations.
For variety:
sometimes delicious canned food (fish - sprats, salmon, sprat)
sweet – condensed milk, boiled condensed milk)
for the day:
dried fruits for compote, stewed meat, any canned food, pickles, marinades, complex dishes.
Usually they take chocolate and surprises.
Calorie content per 100 grams of product (they have a small range of variation, depending on the specific manufacturer):
Bread and bakery products (as you remember, we don’t take fresh)
Rye and wheat crackers 330 kcal
Crispbread 300-350 kcal
Biscuits 320 kcal
Flour 300-340 kcal
Cookies, gingerbreads, waffles, drying 300-390 kcal
Cereals, legumes, pasta:
Buckwheat 310 kcal
Oatmeal 300 kcal
Rice 330 kcal
Millet 300 kcal
Pasta 340 kcal
Legumes 280 kcal
Semolina 340 kcal
Barley groats 320 kcal
Meat products:
Stewed meat (stew) 200-350 kcal
Dried meat 250-300 kcal
Freeze-dried meat 300-450 kcal
Raw smoked sausage 500-600 kcal
Dried sausage 350-450 kcal
Lard – lard 750-850 kcal
Brisket 350-400 kcal
Liver pate 300 kcal
Meat pate 170-200 kcal
Dairy products and fats:
Condensed milk 340 kcal
Powdered milk 480 kcal
Cheese 300-380 kcal
Vegetable oil 850 kcal
Ghee 880 kcal
Fish and canned fish:
Dried fish 200-220 kcal
Canned fish in tomato 150-180 kcal
Canned fish in oil 220-300 kcal
Fish pate (sprat) 360 kcal
Eggs:
Fresh eggs 150 kcal
Egg powder 540 kcal
Vegetables, fruits, mushrooms, nuts:
Fresh potatoes 80 kcal
Dry potatoes 290 kcal kcal
Various fresh vegetables 20-40
Various dried vegetables 200-300 kcal
Apples, pears 30-40 kcal
Dried apricots, prunes 210 kcal
Raisins 260 kcal
Fresh mushrooms 15-30 kcal
Dried mushrooms 250-300 kcal
Walnut 650 kcal
Pine nut 670 kcal
Hazel (hazelnut) 680 kcal
Ground nut (peanut) 550 kcal
Sweets:
Sugar 390 kcal
Chocolate 400-500 kcal
Candies 200-400 kcal
Honey 300 kcal
Halva 520 kcal
Jam 230-260 kcal
On average, the caloric content of the layout is 2500 -3000 kcal (500-600 grams), your task is to reach 3500 - 4000 for mountain hikes.
The body will make up for the calorie deficit using its own fat deposits. Of course, some have a lot of it, others have little, but on average, fat deposits account for 15-20% of body weight. From these reserves, an adult can borrow 60-70 thousand kcal without significant harm to health. If more is required, performance decreases, attention is dulled, so the duration of hikes has to be limited. The period of time during which a tourist can endure loads without harm to health or a significant decrease in performance is called the safe duration of the hike (SD). It depends on the preparation of the tourist, on the route, on the psychological climate in the group, on the organization of meals, and for adults it does not exceed 30-35 days.
It is very important to understand that during the period of climbing the peaks, most of the food, except breakfast and dinner, should be pocket money. If we take, for example, climbing Elbrus, then leave at 2:00 (breakfast - some oatmeal with honey and milk), it is better to take with you - chocolate, bars, dried apricots and raisins, leave sausage and lard for the festive dinner. Very often, during ascents to passes and peaks, it is technically impossible to organize lunch, so it is rational to have more pocket food. Or, for example, in a treeless tundra, in the wind, it is not always possible to put a burner on and cook lunch soup, etc. on it. Usually it all ends with tea in a thermos and a snack of bread and sausage, so as not to waste time and not get cold in the cold. Of course, in winter it’s very cool to light a fire during lunch and warm up.
But the day after the assault, when the most difficult part is behind you, you can introduce high-calorie, relatively difficult-to-digest fatty foods into your diet.
An important feature is that during winter hiking and climbing, the amount of fat in food should be greater than usual, but it is also important not to overdo it. More proteins for cycling and water trips. During mountain hiking, proteins and carbohydrates should prevail over fats, since fats are poorly absorbed at altitude.
These components are absorbed differently by the body and serve different purposes.
Proteins are the main building material of cells. Protein of animal origin is the most valuable because... it contains essential amino acids. A lack of protein in the diet leads to metabolic disorders, decreased performance, and makes it difficult to adapt to traveling conditions. In severe cases, it can lead to serious functional impairment. Excess protein in the mountains can also impede metabolism.
Fats are a source of energy at rest and during light exercise. They also participate in metabolic processes. Both animal and vegetable fats are important.
Carbohydrates are the main source of energy. They are absorbed faster than fats, while less oxygen is consumed and practically no substances harmful to the body are formed. Therefore, it is beneficial to consume them during intense work. The most famous carbohydrate, sugar, is found in human blood. During work, muscles receive energy due to its oxidation. If the load is very long, the blood sugar level drops, which causes a feeling of muscle fatigue. In such cases, a few pieces of sugar or a sweet drink help to quickly restore strength, because. sugar is absorbed into the blood very quickly.
The ratio of B, F, U (by weight) plays a very important role in a balanced diet. It depends on your lifestyle. In the city life of a healthy person, as well as simple hiking and water trips, the optimal ratio is 1: 1: 4. If the trip takes place in cold climatic conditions (skiing), then energy costs to retain heat increase, i.e. the proportion of fats in BJU increases. In this case, the ratio takes the form 1:2:3, or 1:3:4 in more complex hikes. In the mountains, where there is not enough oxygen in the air, the body cannot absorb large amounts of fat, because... their oxidation consumes more oxygen than the oxidation of proteins and carbohydrates. In addition, to adapt to high altitudes, more proteins are needed. Therefore, the optimal ratio is 1:0.7:4 for the Caucasus, 1:0.7:5 for hotter or higher areas (Central Asia). Of course, these figures are approximate, and they must be observed not every day, but on average over several days or a hike.
Also, do not forget that under conditions of heavy loads the body needs vitamins and minerals. You can get them by adding vitamins and minerals to your daily menu.
By pre-soaking food in warm water, you can easily save fuel.
In the mountains, cooking speed and gas savings are very important. So, thanks to integrated cooking systems such as Jetboil, Primus EtaPower, you can save fuel from 30 to 50% per meal preparation.
In winter, maximum thermal insulation and protection of the burner from wind and cold is very important. Therefore, metal screens, fiberglass, and an additional mat outside the structure are used for cooking. In addition, you can dig a hole in the snow and build a fence of stones. Or cook in the vestibule of the tent, but you need to take into account that excess moisture condensation will collect on the walls of the tent and in the morning this condensation will be on your things.
Extreme situations
Rule #1
On complex autonomous expeditions, plan 1-2 spare days for the route; accordingly, food for these days should also be provided.
Rule #2
An emergency supply of food. NZ for these days may be less in weight and volume, say 300-400 grams/day per person (cereals, chocolate, cheese). If your route consists of rings and local sections with access to drop-off points, then carry 1 day of NZ with you, if a situation may arise when you do not have time to reach the drop-off point at the appointed time.
Rule #3
Product consumption may differ from what is planned by the food supplier; it may be more or less. Therefore, it is important to monitor the availability of products from participants. In case of excess, eat the excess or keep it or distribute it to other groups - why carry the excess? If there is a lack of food, think about how to spread out the food over several days (if the prospect is 2-4 days before leaving for a populated area). Any layout can be redistributed and out of 2-3 days you can make 6. But food control during the hike is important. This can always be done during the day, or in the evening at a bivouac.
A person can easily go 1-2 days without food on a hike, provided he constantly drinks, warm drinks (not tea). Of course, the loads should not be prohibitive.
Features of nutrition in winter, on water and bike trips
It was written above that it is important to maintain a balance of carbohydrates, proteins and fats.
On a boat trip, weight is not so important, so you can take cucumbers in a jar with you. In addition, do not miss the opportunity to fish.
Of course, cycling trips are different. I know cyclist friends who hiked through 1A passes in the Caucasus. Therefore, the weight of the bicycle and bicycle backpack was also important, since they first dragged the bicycle to the pass, and then shuttled the backpacks.
How to store perishable food while camping?
Cheese is best in airtight packaging
Sausage and dried meat - preferably in food paper
Coat lard and balyk with salt, dry well and wrap in foil or food paper.
How to pack products?
- Everything that can be poured or poured into plastic must be poured and poured.
- There is definitely no place for glass on a camping trip - it will almost certainly break, and no one needs the extra weight, so liquids from glass should also be poured into plastic bottles. The container is light, durable (impact-resistant), and airtight.
- Well, as for tin cans, as a rule, they store foods with a high liquid content - stewed meat, canned fish, canned fruit, soup dressings, lecho, and so on. Liquid creates additional weight, but does not make much sense. Therefore, it is better to refuse tin in principle and take with you not stewed meat, but dried meat, not canned fruits and vegetables, but dried or fresh (onions, carrots, potatoes, lemons, oranges and cabbage can be stored for months). Well, it’s better to catch fish on the spot.
Packaging in portions or what? Advantages and disadvantages
There are several ways to store and carry food while camping. You can pour, say, all the buckwheat into one bag, all the meat into another, all the crackers into a third, and use it as needed. Then you will end up with only a few bags, which is convenient; but there will be problems taking into account the remaining products. The opposite approach: package all the products in portions for 1 meal, and arrange bags: all for the 1st dinner, all for the 3rd snack. In this case, the work of those on duty is simplified as much as possible, but if it is necessary to strengthen one dinner at the expense of another, difficulties arise. Many people prefer an intermediate option: Products are packaged in 1-3 serving sizes. Then, the products are divided into periods between deliveries, packed tightly, hermetically (barrels, boxes, but lifting ones), and an inventory is drawn up.
Freeze-dried food
Today, vacuum-freeze drying is the most advanced preservation method. The freeze-drying method allows you to preserve the high taste and nutritional value of food products for a long time (up to 5 years!) at irregular temperatures (from -50 to + 50C!).
In food production, sublimation is a technology for removing moisture from fresh products using a vacuum method, which allows them to almost completely (up to 95%) preserve their nutrients, vitamins, microelements, even their original shape, natural smell, taste and color. Sublimation of food products excludes the use of any flavorings, dyes and preservatives. One of the most important advantages of sublimation is the low shrinkage of the original product, which allows you to avoid their destruction and quickly restore sublimated products that have a porous structure when watered.
Freeze-drying is an excellent way to preserve fruits, vegetables, dairy products, meat, fish, soups and cereals, mushrooms, and seasonings. Freeze-dried products have the widest potential for use, both as ready-made instant products and as semi-finished products for further processing.
Sublimation technology includes two main stages: freezing and drying. During vacuum freeze drying, moisture is removed from the product by evaporation of water. When soaked in water, freeze-dried foods quickly return to their original shape. The high quality and biological value of finished freeze-dried products is explained by the fact that only fresh raw materials can be processed. Stale products do not withstand processing. For example, it is allowed to store berries at the raw materials site for no more than 8 hours from the moment of harvesting, apricots - 12 hours, and peaches - 24 hours.
Canning by freeze-drying does not require the addition of any chemical or other flavorings, preservatives and stabilizers, which is another advantage. This fact is noteworthy because freeze-dried products are absolutely suitable for children's and dietary nutrition.
