What to Eat During Your Kilimanjaro Climb for Optimal Performance

April 21, 2025
Kilimanjaro Articles

13. What to Eat During Your Kilimanjaro Climb for Optimal Performance

What to Eat During Your Kilimanjaro Climb for Optimal Performance: Fueling your body properly during a Mount Kilimanjaro hike is one of the most important factors for a successful summit. The strenuous physical demands, cold weather, and high altitude all increase your body’s need for calories, hydration, and essential nutrients. Understanding what to eat on Kilimanjaro can mean the difference between feeling energized or utterly exhausted during your trek.

Why Nutrition Matters on Kilimanjaro

At high altitudes, your body burns significantly more calories than at sea level—anywhere between 3,000 and 6,000 calories a day depending on your weight and exertion level. In addition to increased calorie demand, your appetite often decreases due to altitude, which makes it harder to maintain energy levels.

Eating the right foods can help with:

Improved endurance
Reduced fatigue
Better altitude adaptation
Maintaining muscle mass
Stronger immune response

In this guide, we break down the best foods to eat before, during, and after each hiking day to ensure optimal performance on Kilimanjaro.

Types of Food to Focus On

1. Carbohydrates: Your Primary Fuel Source

At altitude, your body relies heavily on carbohydrates for energy. Carbs are the most efficient fuel for your muscles and brain in low-oxygen environments. Complex carbs such as rice, pasta, potatoes, oats, and whole grains are best because they provide slow-releasing energy.

Common meals on Kilimanjaro include:

Porridge and pancakes for breakfast
Rice, pasta, or potatoes with vegetables and sauces for lunch and dinner
Bread with jam, honey, or peanut butter as snacks

2. Protein: For Recovery and Muscle Maintenance

While carbs provide energy, protein supports muscle repair and immune function. Include moderate amounts of lean proteins such as eggs, lentils, beans, chicken, and occasionally beef or fish in your meals.

Most reputable tour operators offer a well-balanced menu, including plant-based proteins for vegetarians.

3. Healthy Fats: For Long-Term Energy

Healthy fats provide slow-burning energy and help you stay warm. Include nuts, seeds, cheese, and avocado when available. Nut butters are also an excellent snack.

4. Hydration: Just as Important as Food

Dehydration at altitude can worsen the symptoms of altitude sickness. You should aim to drink 3–4 liters of water per day. Your guide team will provide boiled or treated water, but always carry purification tablets or a water filter as backup.

Consider adding electrolyte powders or tablets to your water to replenish lost salts and maintain hydration.

Sample Daily Meal Plan on Kilimanjaro

Morning

Hot tea, coffee, or cocoa
Porridge, eggs, toast, pancakes
Fruit like bananas or apples

Midday (Lunch)

Sandwiches or hot meals like pasta or rice
Salad or cooked vegetables
Juice or hydration drink

Afternoon Snack

Biscuits or crackers
Trail mix or nuts
Energy bars or dried fruit

Evening (Dinner)

Soup and bread to start
Main course: rice/pasta with meat or beans
Cooked veggies or curry-style sides
Tea and dessert (cake, fruit)

Snacks to Bring with You

Your trekking team provides most meals, but it’s smart to pack high-energy snacks for in-between meals or during long summit day:

Energy or protein bars (watch for low melting points)
Trail mix with nuts, seeds, and dried fruits
Electrolyte powder packets
Instant soup or hot cocoa
Hard candies to keep your mouth moist and reduce dry throat

Tips for Eating at High Altitude

Eat small meals frequently to counter decreased appetite
Bring familiar snacks to encourage eating when appetite drops
Eat even when you’re not hungry to maintain energy stores
Avoid alcohol and limit caffeine which can dehydrate you

Foods to Avoid

While hiking Kilimanjaro, avoid foods that are hard to digest, overly processed, or prone to spoilage:

Greasy or fried foods
Dairy (can cause stomach upset at altitude)
Uncooked vegetables (to avoid gastrointestinal issues)

Special Diets on Kilimanjaro

Vegetarian, vegan, gluten-free, and halal diets can all be accommodated on the mountain. Make sure to notify your tour operator well in advance to ensure proper arrangements.

Want help choosing the right tour? Check out: The Best Kilimanjaro Tours for First-Time Climbers

Final Thoughts

Nutrition is the unsung hero of high-altitude trekking. Knowing what to eat during your Kilimanjaro climb can keep your energy high, boost your morale, and help prevent altitude-related issues. Stick to complex carbs, lean protein, healthy fats, and above all, hydrate consistently.

Train your body, pack the right gear, and fuel yourself wisely — and you’ll be well on your way to the Roof of Africa!