Climbing Mount Shasta is an incredible adventure, but it is also very physically demanding. Having the right snacks/lunch food can make or break your energy levels. The right foods will help keep you fueled, focused, and ready to push through long stretches of ascent. A typical time for most folks is 6-8 hours of sustained effort from high camp which is somewhere around the 9000-to-10,000-foot elevation level.
First off, you want to prioritize high-energy, calorie-dense snacks. Trail mix is a classic for a reason: a mix of nuts, seeds, chocolate, and dried fruit provides a balance of healthy fats, protein, and quick sugars. Almonds, cashews, raisins, and even a bit of dark chocolate can give you sustained energy without weighing down your pack.
Next, you want easy-to-eat carbohydrates. Energy bars, granola bars, or even simple snacks like tortillas with some peanut butter and honey or bagels with cream cheese are great for quick fuel. Look for options that will not freeze solid in colder temperatures which can be a real issue at the higher elevations of Shasta.
Protein is also important for endurance and muscle recovery. Jerky (beef, turkey, or plant-based) is lightweight and packed with protein. Nut butter packets are another favorite option of mine. They are very compact, calorie-rich, and easy to squeeze straight into my mouth.
Don’t forget quick sugars for those tough moments. Gels, chews, or even candy can provide a fast energy boost when you feel your stamina dropping. I always keep a package of energy chews in my pant pocket as I climb, and I just suck on them like hard candy. While they should not make up your entire snack plan, they are incredibly helpful during steep or technical sections.
Please remember to drink plenty of fluids. Hydration goes together with snacking. Pair your food with plenty of water andit is always a good idea to consider adding electrolyte tablets or powder to at least one of your water bottles to help replace saltlost through sweat. On a typical summit day, I carry 2-3 liters of water with one of the water bottles being an electrolyte mixture. I usually avoid water bladders because I have had the water tube freeze up on me at higher elevations.
As a final thought you want to make sure that you pack snacks you will enjoy. When you are tired and pushing hard, familiar and tasty foods can give you a mental lift as much as a physical one.
A successful Mount Shasta climb is not just about strength and preparation. It is also about smart fueling. Choose snacks that are lightweight, durable, and energy-packed, and you will be setting yourself up for a stronger, more enjoyable climb. See you on the mountain.
Written By David Cressman