What this solves
"Eat more carbs before the trek" is vague. The actual evidence-based protocol is 3 days of progressive carb loading: moderate on day 1, high on day 2, peak on day 3 — followed by a low-residue day before the trek starts (to reduce GI weight on day 1). This tool generates a specific menu tailored to your diet baseline and altitude target.
Set up your protocol
How to read the menu
Day -3 (3 days before) is moderate-carb — start ramping up. Day -2 is high-carb. Day -1 is peak carb + low residue — this is the highest glygogen-loading day. Day 0 is trek day — eat normal, don't stuff yourself, focus on hydration.
Each day's carb target is the daily load your muscles need to fully supercompensate. For a 68 kg trekker targeting 4,150 m, peak is ~600 g/day. That's a lot of noodles.
Reference: Burke 2003 protocol — 3-day taper+loading — adapted for altitude. Hydration target is +0.5 L/day baseline above your normal intake at sea level.
Limitations
FAQ
A: Low-residue = low-fibre. Day -1 you cut fibre to reduce bowel contents — there's nothing worse than needing to dig a cathole at altitude during the first 2 hours. White rice, white bread, plain noodles — not whole grain.
A: The original Burke protocol was for endurance athletes and shows 20-30% glycogen supercompensation in trained subjects. Untrained subjects see smaller but real gains. At altitude, the relative benefit is similar.
A: Noodles, rice, congee, dumplings, steamed buns (mantou), sweet potato, bananas. The menu in the tool adapts. Vegan version drops the egg and dairy.
A: Common on day -1. Switch to liquid carbs (sports drink, fruit smoothie, congee) — easier to consume. The bloat usually passes in 24 hours.