Nutrition While Training For The EBC

As my training ramps up for Everest Base Camp, nutrition has quietly become just as important as time on the treadmill or under a pack. I’m not following anything extreme or trendy. I’m eating with intention, supporting the work I’m doing, and making sure my body actually has what it needs to recover and adapt.

What’s changed most is awareness. I’m paying attention to how food affects my energy, my recovery, and how I feel day to day. Training volume exposes gaps fast, and if I don’t eat well, my body lets me know.

Caloric Intake

I’m eating more than I used to, and that’s been a mental adjustment. When training volume goes up, under-fueling catches up quickly. Fatigue feels heavier. Recovery slows down. Workouts suffer.

I’m not obsessing over numbers, but I am making sure I’m consistently eating enough to support longer incline sessions, rucking, and strength work. The goal isn’t weight loss. It’s performance and sustainability.

A few things I’m keeping in mind:

• I’m fueling workouts, not earning food afterward

• I eat enough earlier in the day so I’m not playing catch-up at night

• Carbs aren’t the enemy. They’re fuel

If I feel flat or sluggish for multiple days, that’s usually a sign I’m not eating enough, not that I need to train harder.

Protein Focus

Protein has been a big priority, especially with the amount of leg and endurance work I’m doing. Recovery matters, and protein supports that.

We’re trying to keep most of my protein intake plant-based. Not perfect, but intentional. Beans, lentils, tofu, tempeh, quinoa, and legumes show up often. I still allow flexibility, but the base is plants.

What that looks like in practice:

• Protein with every meal

• Plant-based sources first

• Spreading protein across the day instead of loading it all at once

This approach has helped with recovery without feeling heavy or restrictive.

Keeping It Simple

I’m not overcomplicating meals. Training already takes enough mental energy. Food needs to be easy, repeatable, and enjoyable.

I focus on:

• Whole foods most of the time

• Meals that don’t spike and crash my energy

• Eating consistently, not perfectly

If I miss a meal or eat something less ideal, I don’t spiral. I just get back to the routine at the next opportunity.

Nutrition has become part of my training, not something separate from it. Eating well helps me show up consistently, recover faster, and stay mentally steady. It’s also reinforcing the bigger shift I’m feeling overall. More intention. Less rush. Better awareness of what my body actually needs.

Sample Training Menu

This is a flexible framework. Portions scale based on training volume and hunger.

Breakfast

• Oatmeal made with milk or soy milk

  • Chia seeds or ground flax

  • Berries

  • Spoon of nut butter

or

• Greek yogurt bowl

  • Granola

  • Fruit

  • Honey or maple syrup

or

• Two eggs

  • Whole-grain toast

  • Avocado or sautéed greens

Mid-Morning Snack

• Apple or banana

• Handful of almonds, walnuts, or cashews

or

• Cottage cheese with fruit

Lunch

• Quinoa or farro bowl

  • Roasted vegetables

  • Chickpeas or lentils

  • Feta or goat cheese

  • Olive oil or tahini

or

• Veggie wrap

  • Hummus

  • Roasted veggies

  • Spinach or arugula

  • Side of yogurt or cottage cheese

Dinner

• Tofu or tempeh bowl

  • Steamed or stir-fried vegetables

  • White or brown rice

or

• Lentil or chickpea curry

  • Basmati rice

  • Yogurt or raita on the side

or

• Egg-based bowl

  • Soft-boiled or scrambled eggs

  • Rice

  • Sautéed greens or vegetables