The first thing to think about is what to eat the night before the hike, and in the morning before leaving. My approach is always to have a good balanced meal the night before, making sure that you get a mix of protein and carbohydrates. I don't totally buy into carbo-loading, but some good carbs will be included in what I eat. I will also lay off the wine and beer. And I will make sure that I drink a good amount of water. All of that will leave me in the best state when I get up.
As an aside, I will make sure I am up at least an hour before we start hiking. I need that time to enjoy my coffee and to give my body time to wake up, shower, go to the bathroom, and be in the right state of mind to enjoy the day.
Once we get moving, I like to eat something every 45 minutes to 1 hour. That can be a gel or bar. I like to mix it up a bit, but mostly eat bars, making sure that I have one that is high in protein. This is not an advertisement, but I am a Clif fan. I like the ingredients, the way they quickly disappear from my mouth, and most importantly the way they make me feel. I am not a fan of the blocks. They stick to my teeth.
I have read a lot on nutrition and hiking. I know that some people eat dried meat, dried fruit, crackers, cheese, etc. I will likely bring along a bit of fruit. In the end, it is your own preference. The main thing is that it be something that you are use to eating, in similar conditions (long day of exercise), and that you eat regularly. It is really hard to recover if you bonk!
Last thing. When we get to Phantom Ranch, there is a good chance we will have a beer. I don't typically drink beer on a hike, but it may happen this time:) Lets hope the carbonation is not a problem!
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