The Power of Nutrition: How to Stay Strong on a 130km Trail in Patagonia

Exploring the wonderful Torres del Paine National Park in southern Chile is an experience that challenges and enchants nature lovers. With its breathtaking glaciers, turquoise lakes, and abundant wildlife, to me, it's a place with some of the most spectacular landscapes in the world.

My husband and I are true nature enthusiasts, and there's nothing we love more than exploring trails in wild and remote places. For us, each trail is an opportunity for discovery, adventure, and spiritual renewal. Our journeys have taken us to amazing places, but Patagonia was one of the most beautiful and wild places we've experienced in recent years. Its epic and untouched landscape offers a challenge (and what a challenge!) and unparalleled beauty.

We decided to take on the challenge of the "O Circuit" in Torres del Paine National Park, a trail of 130 km in total, which we planned to complete in 6 days. We carried everything we needed in our backpacks, including all our food for the 6-day journey and equipment such as a tent, sleeping bag, cold weather gear, and all cooking utensils.

Glaciar Los Perros, Torres del Paine, Patagonia.

Glaciar Grey, Torres del Paine, Patagonia

Planning: The Key to Success on the Trail

From the beginning, we knew we wanted to carry all our equipment and food. And we also knew that planning was essential to ensure we were prepared for the challenges ahead.

It was already in our plans that some days we would start our journey before the sun rise and only stop when the stars were dotting the sky.

As always, we paid special attention to our nutrition. We understand the importance of maintaining regenerative nutrition throughout the trail, providing energy and nutrients for the long days of walking and extreme weather conditions with strong winds and constant rain.

Two days before starting the trail, we arrived in Puerto Natales, the nearest town to the park. These extra days allowed us to discover places where we could acquire quality food to take with us on the journey.

Regenerative Nutrition: Which food did we take with us?

We found a local fish market and grocery store that provided us with a variety of options, such as smoked fish, salami, mortadela and a preserve made from Guanaco (a wild animal from the region), as well as some seafood preserves. We opted for these foods because they were artisanal, highly nutritious and protein-rich, compact, and long-lasting, making them ideal for carrying with us during the days of the trail.

Artisanal products from the region: high-quality protein for our 130km trail.

We also found a local market where we managed to buy carrots and cucumbers to have some fresh vegetables that not only provided vitamins but were also fresh food we could carry in our backpacks for the first few days. To complement the vegetables and fish, we opted for organic rice and pasta because they cook quickly, and sourdough bread for some sandwiches on days when we couldn't stop to cook.

For breakfast, we prepared a mixture of chia seeds, coconut flour, water, dried fruits, and nuts or peanut butter that we soaked overnight, so we didn't need to cook in the morning and could start the day very early. Chia provides a concentrated source of slow-release energy, ideal for sustaining prolonged physical activity. Additionally, its hydrophilic properties allow the seeds to absorb large amounts of liquid, aiding in hydration and maintaining fluid balance during intense exercises.

Another passion we share is foraging. On the third day of the trail, we found fresh cranberries, which provided us with a source of vitamin C in the following days when we no longer had access to fresh foods.

For snacks, we brought jerky, dates, 70% chocolate, and various nuts, providing a balanced mixture of proteins, carbohydrates, and healthy fats to sustain our energy during the most challenging stretches of the trail.

What we did NOT take for the hike?

We noticed a trend among other hikers we encountered along the way. Most of them opted for pre-packaged, vacuum-sealed ready-to-heat meals, which have become popular in the hiking world. Additionally, cereal bars that appear to be healthy and industrial bread and biscuits were another common item in their backpacks.

Ready meals for hiking at the supermarket in Puerto Natales, Chile.

Although these options may seem convenient at first glance, there are several reasons why we choose not to follow this trend.

First: it is very important for us to maintain regenerative nutrition no matter where we are. These 11 years "on the road" have taught us to eat well anywhere! We always bring our own food, whether we're on the road for a few days, hitchhiking, on the bus, in a van trip, or at the airport. We know that we cannot rely on the food options that airports, roadside gas stations, or conventional supermarkets offer us, so we have learned to always plan ahead when embarking on a trip.

Second: many of these packaged ready-to-eat meals contain a significant amount of preservatives, sodium, and other additives that are not ideal for a balanced diet, especially during intense physical activities like a 130 km trail. Additionally, while cereal bars are often promoted as healthy options, many of them contain high levels of sugar, glucose syrup, and processed ingredients, providing only a temporary energy boost followed by a quick crash, not to mention the long-term consequences.

Opting for real food provided us with high-quality nutrients to sustain our energy throughout the journey and also kept our minds at ease, knowing that we were supporting local farmers/fishermen and businesses in the region.

Some photos along the way, Torres del Paine, Chile.

Each place is unique in its offering of resources and challenges. What works on a trail in Patagonia will not be ideal for a journey in the Alps. Recognizing this diversity and being prepared to adapt is essential for a truly rewarding travel experience.

If you're preparing for a long trip or planning a hike and find yourself unsure about what to bring, I'm here to help. I have specialized resources for travel and hiking, and I'm ready to offer guidance wherever your journey takes you. Get in touch with me:

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