Adventure Nutrition for Mountain Projects

Last Saturday I co-hosted a Adventure Nutrition Workshop at The Mountain Project structured around giving mountain athletes nutrition tools to train and prepare for big days in the mountains. It was day of working out, learning and applying nutrition, and eating!

Too often what we eat (or don’t eat), when we eat, and how we eat limits our ability to meet new challenges and achieve goals. The group who joined us on this day was not only motivated by a broad spectrum of mountain projects (from day hikes to ultra-running races), they were also inspiring athletes committed to their quest, open to trying new things, and just plain fun people to spend a Saturday with!

We closed the day experimenting with nutritious ingredients in the kitchen to make four varieties of one-of-kind energy snacks! While each group made it their own, here was the basic premise of the recipe.

Base Layer Ingredients:
¼ cup chopped flaxseeds
1 cups dates or figs chopped
1 cup steel-cut oats (could substitute with rolled oats or quinoa)
1/4 cup whey protein powder
1 cup raw almond, peanut, or sunflower seed butter
1/2 cup unsweetened cocoa powder
1/2 cup raw honey or ½ cup date paste

Optional Additions for added flavor and nutrition ( get creative

1/8 cup unsalted shelled sunflower seeds
1/8 cup chopped almonds
1/8 cup dried tart cherries or roughly chopped dried apricots
1/2 teaspoon cinnamon
1/4 cup unsweetened coconut flakes
1/2 cup unsweetened cocoa powder
¼ milk or dark chocolate chips
1/8 cup chia seeds
Pinch of salt

Line an 8″ square baking pan with plastic wrap. Coat the inside with cooking spray. In a food processor, combine base ingredients and blend. Then add optional inclusions and blend. Process ingredients for about 1 minute, or until pieces are well blended and the mixture starts to move around the blade in one mass. Press batter into the pan and press vigorously to compact, or roll into balls. Cover and refrigerate for 1 hour. Cut into 16 bars. Leave refrigerated until ready to eat. Makes 16 bars.

This entry was posted in: Nutrition


Nutrition Strategist and Registered Dietitian with twenty years of experience creating nutrition strategies that influence and inspire people to accomplish big things.