Anyone who has set off from Vihren Hut to the summit knows this feeling: your legs feel heavy as lead, your head feels dizzy, and every step becomes a battle. This is not just fatigue. This is the moment when your fuel runs out. Choosing the right food for the mountain is a critical component of preparation that is often overlooked at the expense of equipment.
In Pirin, where the terrain is steep and technical, your body works at maximum speed. In this eighth part of the “Ten Most Important Elements” series, we’ll find out how to keep your energy tank full and why a sandwich from the gas station isn’t enough.
The Tourist's Engine: How Does Energy Work?
Think of your body as a hybrid car. It uses two main sources of fuel:
- Glycogen (Carbohydrates): This is “nitro.” Fast, explosive energy for steep climbs. It runs out quickly (in about 90 minutes of intense walking).
- Fats: This is the “diesel.” Slow, steady energy for long hikes. The body uses it when the heart rate is lower.
The secret of goodness food for the mountain It's all about balance. You need a "mix" that keeps you full but also gives you a momentary boost.
The Backpack Menu: What to Bring?
Forget about boxes of moussaka or glass jars. Food must meet three criteria: high calorie content, low weight, and durability (not spoiling or crushing).
| Food type | Examples | When is it eaten? |
|---|---|---|
| Fast carbohydrates | Chocolate, energy gels, dried fruits (plums, raisins). | Before a steep climb or if you feel dizzy. |
| Slow energy (Fat) | Raw nuts (almonds, walnuts), tahini, yellow cheese. | During breaks to keep you full for hours. |
| Salty (Electrolytes) | Sausage, sausage, saltine crackers. | Must-have! Salt prevents muscle cramps. |
The “Snacking” Phenomenon
A common mistake beginners make is eating a big lunch. When you fill up, blood goes to your stomach to digest the food and leaves your legs. The result? You feel heavy and sleepy.
The strategy of professionals: Eat small snacks every 45-60 minutes. A handful of nuts or half a bar keeps blood sugar stable without spikes and dips.
The “+1 Day” Rule”
This is probably the most important part of the safety concept. Always, absolutely always, bring food for 24 hours more, than you plan to stay.
You are going on a one-day hike to Tevno Lake. Weather The weather suddenly turns bad, a thick fog falls, and you have to bivouac or wait in a shelter. That extra chocolate and a bag of nuts will keep you going through the long night.
Bulgarian Classics vs. Modern Foods
Do you have to buy expensive freeze-dried (dried) treats? Not necessarily.
- The sausage: She is perfect. food for the mountain – it is full of fat, protein and salt, does not spoil and does not freeze easily.
- The waffles: The favorite food of the Bulgarian tourist. Cheap, light and give instant energy.
- The sandwiches: If you make them, avoid tomatoes (they make the bread soggy). Opt for dry sausages and hard cheeses.
The mountain is not a place for diets. Calories don't count there - they are burned. Take the things you love, because when you're tired and high up, delicious food is the best motivation to keep going.
English (UK)