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Just did Harper's Ferry to Front Royal (52 miles) in two days (30/22 miles). I'm jacked to get out and do some more soon with the intent of two or three consecutive 30 miles. Looking at maybe doing a 150 stretch in 5 days, that sort of thing.
I'm interested to hear some details about what ya'll are eating out there. My last hike I switched my main meals from a ramen concoction that I've used on a lot of previous hikes but have grown sick of to instant mashed potatoes and tuna packets. I ate a lot of lara and cliff bars and a big bag of gummies. I did nuun drink tablets and some cheese and apricots too.
While hiking I ate on all the climbs which seemed to be a good strategy. I ate my big meal around 4 pm and then hiked on another 10 miles. I carry a Caldera Keg system. I can see myself going stoveless soon.
When I pack, I figure about 100 cals per mile. If it's a 2-3 day hike, I go out knowing I will burn off a pound our two. I'm still about 8 pounds over my ideal weight (presently 6'4 208lbs) so I can do a couple more hikes with a calorie intake deficit.
Anyway, I'd like to hear from other big milers about food strategies, go to foods, avoids, anything useful.
Thanks!
For short hikes I also do 100 calories per mile. I pretty much scrapped all major meals and do constant hourly dripping of calories. You may try reversing your approach on hills and eat on the downhills allowing your body to begin processing the caloies on the uphills. It is also easier to eat when you aren't worrying about getting increased oxygen for the climb.
MuddyWaters
05-18-2016, 12:17
On short hikes I eat about 3300-3500 cal/day and still lose about 1/2 lb per day on trail doing ~20 mile days. I have to make up lots of calories on zero day once per week to limit weightloss to 1 lb per week or so. I couldnt survive on 100 cal per mile starting with 8% bodyfat without ending quite emaciated.
I can feel my belly skinfold get thinner day by day. By my calipers I ended up under 5% bodyfat a couple years ago. Not sure how accurate it really is, but I could have played role of an escapee from a concentration camp.
Hitting trail at 158 lb and 8% bodyfat, you can see and feel every lb loss of fat. Every one is significant from body.
When I have opps to resupply and especially supplement more often at my own acceptable level of inconvenience I usually do it. This allows to take more food, different kinds of food including more fresh produce, have a much greater variety of taste sensations, provides much food wiggle room, and I don't have to as concerned about consumable wt adhering to an UL style.
Constant grazer typically consumed on the fly. Blue blood bars and trail mixes of nuts, seeds and fruit are a big part of typical daily consumption. Only real meal is dinner and perhaps a hot b-fast oats concoction in cooler or winter weather. Food is a rather easy to make affair involving boiling water and perhaps chopping up some produce. ie; one pot wonders. I like consuming whole foods, living foods, both on and off trail that are minimally processed. Excess package wt is discarded. Portion sizes and nutritional break down are typically personalized by tweaking these things. Typical hiking day involves hiking 14-16 hrs. I aim at 130+ cals/oz avg. On greater food hauls of 6-7 + days is where the daily and entire food haul calories, cal/oz ratios, and wider perspective overall nutritional profile takes greater emphasis especially in an UL scheme. I tend to take a trail food approach that considers LD backpacking as more of an athletic sporting event where performance is influenced by what goes into my body and mind.
I tend to take a trail food approach that considers LD backpacking as more of an athletic sporting event where performance is influenced by what goes into my body and mind.
Yeah, me too.
Hikingjim
05-19-2016, 08:59
i am the same height and just a bit less weight than you. If I started hiking at 7 am, I tend to hike hard early in the day and eat about 200-400 calorie meal/snacks every 2 hours. Usually by the time I hit camp at 5-6, I've already had about 2000-2500 calories and will have some dinner
I keep my foods pretty simple because I'm a bit lazy that way for food planning and prep. standard day will be oatmeal, a few nuts, dried fruits for breakfast. hit the trail, stop for a bar after a couple hours, then eat some nuts/pepperoni stick/dry fruit on the next stop, PB wrap and some misc good like cheese for lunch, more snacking, often mountain house style for dinner.
If I go for a long stretch without resupply, I may need to have more calories per day brought with me to keep up energy. but if it's a standard 2-5 days on the AT until you run into a restaurant, resupply or any other food source, then I usually just gorge a bit there and mix in a 5000+ calorie day.
the 2 days surrounding a town stop will both involve extremely large quantities of food (one night's dinner, the next morning's breakfast)
There's food that needs cooking, and food for snacking, and I make sure there's a day's supply of the latter in one of the outer pockets of my pack. Stop whenever I feel like it, for a snack. Always prefer a sunny vista for snack break, but I figure a 10-15 minute break at least four to six times in the course of a normal hiking day. Regular hydration is also important.
garlic08
05-19-2016, 10:35
On my sustained high-mileage hikes (hiked the AT at a 20+ mpd pace, just over 100 days) I neglect the concept of meals. I don't carry a stove. I stop at least every two hours for a rest and food break. Staples are muesli (rolled oats, walnuts, raisins), tortillas and cheese, peanut butter, cashews, crackers, Fig Newtons, some fresh fruit and veg when available. Average calories 130+/oz. I pack one pound per 10 miles, just over 100 cal/mile though I never thought of it that way. That plus healthy town meals sustains my lean 5-9 frame and 150 pounds pretty well in the long term.
On the CDT, I often hiked 100 miles between resupplies in two nights out with that strategy, sometimes with eight pounds of food due to mostly easier terrain in some areas. Going stoveless made town stops easier with no need for fuel resupply.
drinkwater
05-25-2016, 12:32
Food is an interesting topic. I've been training to get my body conditioned to lower calorie intake on my two day fastpacks. I run about 20 miles in around 5 hours on the AT. https://www.strava.com/activities/554633246 Ultimately I'm hoping to do a unsupported FKT on the Virginia section. I also run with my dog (s). My base pack is 5lbs. Loaded with food and water around 8 to 10 lbs. Currently I'm around 1500 calories per day when fastpacking. Bacon jerky, salmon packs, gummies, M&M's, Cliff blocks, almonds. I carry one 17 oz of Mountain Dew front strap mounted, I sip on this during the run. I carry 20 oz electrolyte water in a handheld. This normally gets me between water sources. I carry 1.5 lbs of hard dog food. I also run out and back, so I cache couple bottles of Mountain Dew, snickers bars, dog food around 1/2 way mark. My destination is always a water source. When done for the day I drink a lot of water, have to be careful not to drink too much water during exercise. I'm also an Ultra runner and have learnt the body can only absorb so many calories an hour (about 150 - 200). Calories can always be added back after the trip is over. Fasting is also good way to condition body to dealing with hunger. I'm 6'2" around 195 lbs and 15% body fat. If I drop below 10% I start to bonk. My BMI is around 25. I always keep 1 pack of salmon and 1 pack of Cliff blocks as a last resort if I bonk. I'm always tinkering with ways to maximize fat calories and weight. As a fastpacker my focus is on carrying the lowest weight possible.
Robert, I don't see 1500 calories working past a 2-3 day trip. Didn't you run into problems towards the end of your GSMNP trip last time with being really hungry?
CamelMan
05-25-2016, 13:17
I'm not a big miler yet, but trying to become one. I'm about an inch shorter and 10 lbs lighter than drinkwater. I just had my best weekend with a 20 and 22 and ~11,900 ft gain. I'd be surprised if I ran more than 2 miles of that, though. My starting weights were 15 and 13 pounds. The chance of me getting on the AT this year is approaching zero so I'm starting to train for that dream trail marathon instead, so I'm not going to be carrying extra water for weight anymore.
Anyway, I'm always posting about raisins, but that's because of this study (http://nutritionfacts.org/2013/09/24/raisins-vs-energy-gels-for-athletic-performance/). In reality I eat other kinds of dried fruit, but raisins are the cheapest. Prunes are fine because they don't affect me--most days I get more than 100g fiber anyway. A 12 oz, 1200 calorie pack of raisins is about right for a 20 mile day, but I'm in a tanked-up state coming from home.
I do get hungry, but instead of listening to that, have started to eat ~1/4-1/2 cup every hour. Since it's not a race I just pause to open my pack, eat and drink a bit and take in the scene. I end up replacing a little over half of the calories I burn. The rest, I'm hoping, is body fat.
For breakfast, I'll eat ~1 cup of uncooked rolled oats mixed with Vega One and enough fruit to equal 750-1000 calories. After a 20+ day hike, what I would love to do is have a soft whole-wheat loaf of bread waiting for me in the car (nice and warm from the closed windows, LOL) so I could eat the whole thing on the way home, but there aren't any available that meet my low-sodium needs.
drinkwater
05-25-2016, 13:33
Robert, I don't see 1500 calories working past a 2-3 day trip. Didn't you run into problems towards the end of your GSMNP trip last time with being really hungry?. LOL. Yes, I was hungry at the end of that trip but nothing a trip to the restaurant didn't fix when it was over. I did that trip on 2000 calories per day. - I also supplemented with some borrowed food at dinner on day 3 due to the hunger pangs !!! Since then I have learn't how to get more fat calories per oz by choosing different foods. Bacon jerky instead of regular jerky. M&M's instead of regular chocolate. Cliff blocks instead of Cliff shots. Raw almonds. Mountain Dew. Captain Crunch. Olive oil tuna packs. For 2 to 3 days I can get by on 1500 calories. I am hungry when I get home and will eat a roast chicken and loaf of garlic bread. It's taking me about 5 days to recover from a long run (around 50 miles). I'm hoping to do Virginia (550 miles) unsupported in 10 days (That means carrying 10 days of food), I will be focusing on the first 5 days around 1500 to 2000 calories, then switching to 2500 to 3000 calories for the last 5 days. Right now I'm focused on sectioning all of Virginia NB and SB. I've completed 265 miles out of 1100. 34932
[QUOTE=drinkwater;2069748]. I'm hoping to do Virginia (550 miles) unsupported in 10 days (That means carrying 10 days of food), ]
I found Virginia's SNP to be a great place to get "basic" resupply and an occasional meal.... That might not be what you are looking for, but it was great for us
CamelMan
05-26-2016, 10:21
I'm hoping to do Virginia (550 miles) unsupported in 10 days (That means carrying 10 days of food), I will be focusing on the first 5 days around 1500 to 2000 calories, then switching to 2500 to 3000 calories for the last 5 days.
With all due respect to your experience and planning, don't you think you'll run out of glycogen if you're doing 55 mile days on that few calories? I've bonked on very mediocre efforts just by not eating enough carbs over a few days.
Walking Thunderbird
05-26-2016, 13:28
For shorter trips, I think losing weight is inevitable. Your metabolism just doesn't catch up to the fact that 20-30 miles is the new "normal," so you won't be hungry enough to eat enough calories. I remember five days into my SOBO thru, I tried and failed to eat an entire pizza in Monson. I lost 20-25 pounds from an already slim weight in the first few weeks of my thru. The last 2/3 of the trip, I was doing 30+ miles / day and carrying 6000 calories per day. That, plus a huge dinner and breakfast every time I was in town allowed me to basically sustain weight.
Maybe I'm abnormal, but 100 calories / mile seems way too few for sustained long days. If I had only eaten 3000 - 3500 calories per day on my thru, I would have wasted away.
And I agree with the above -- you'll walk literally right by stores in Shenandoah, so picking up additional food is no problem.
drinkwater
05-26-2016, 16:28
With all due respect to your experience and planning, don't you think you'll run out of glycogen if you're doing 55 mile days on that few calories? I've bonked on very mediocre efforts just by not eating enough carbs over a few days.
Not sure. The body is capable of amazing efforts with the correct training. As an endurance athlete I'm pushing myself harder and longer to see how I adapt. Also trying to determine the best weight and visceral fat level to be at. I know for sure I couldn't sustain 10 days at around 185 Lbs. I've also been fasting for several days (water and juice only) while maintaining exercise levels - losing several pounds of weight in the process. And putting it all back on within a short time. I've come a long way in the past year on lowering my daily calorie requirement for hard efforts. Another year of training to go!
drinkwater
05-26-2016, 16:33
[QUOTE=drinkwater;2069748]. I'm hoping to do Virginia (550 miles) unsupported in 10 days (That means carrying 10 days of food), ]
I found Virginia's SNP to be a great place to get "basic" resupply and an occasional meal.... That might not be what you are looking for, but it was great for us
Thank you for the input. My goal is 100% self sustained with no outside help other than refreshing water supply's.
CamelMan
05-28-2016, 13:09
I've also been fasting for several days (water and juice only) while maintaining exercise levels - losing several pounds of weight in the process. And putting it all back on within a short time. I've come a long way in the past year on lowering my daily calorie requirement for hard efforts. Another year of training to go!
It sounds like you're becoming extremely "fat adapted". Good luck and let us know how it goes, that would be a huge achievement.
Fat adaption makes sense nutritionally and in terms of evolution. We do not need to carry & eat the amount of calories that we burn. We can use body fat, like our ancestors did on long treks. But in order to do that you need to adapt to fat burning, and limit carbs which turn off the fat burning system.
In short, you are either a sugar burner (forever hungry) or a fat burner (not hungry, plenty of fuel on board). The sugar burners increase risks of obesity, heart disease, diabetes, and chronic inflammation.
Pretty easy choice which way to go... especially for hiking or long distance running.
I am a fat burner, then.
However, I do not push the limits, deliberately.
What carbs "rurn off" fat burning?
CamelMan
05-28-2016, 14:34
limit carbs which turn off the fat burning system.
That's completely incorrect (http://www.cell.com/cell-metabolism/abstract/S1550-4131(15)00350-2). They're fat-sparing (to some extent) but it depends on your goals. The fat adaptation drinkwater is doing seems to be of the same type as exercising in a fasted state ("bonk training") that can increase the proportion of fat burned from the ~50/50 mix we normally burn. The studies I've seen have only modest gains (say, 50->55%) so I'm curious how far he can push it.
It is correct, though, that eating fat will spare your carb burning. That might be good for long-distance hiking/running, but is bad for weight loss.
Sorry, but that study raises more questions than it answers. It's a very short term study without specifics. You can't fat adapt in 6 days. We are not told the amounts of fats and carbs. These types of studies are just garbage.
The fact is that when insulin is very high, you are not going to be burning off your fat stores because that metabolic pathway is closed.
"...your blood sugar will spike, causing a large release in insulin. During this period of time your body cannot use fat for fuel (even if you are operating under a calorie deficit and even if you workout like crazy)." (http://fitnessblackbook.com/dieting_for_fat_loss/high-insulin-levels-stop-fat-loss-and-cause-weight-gain/)
just one quick reference, there are many others.
http://www.jctejournal.com/article/S2214-6237%2816%2930006-0/abstract
(http://www.jctejournal.com/article/S2214-6237%2816%2930006-0/abstract)
"...consumption of low GI meals may be a strategic approach in improving overall glycaemia and increasing fat oxidation..."
not rocket science. Obviously not completely incorrect.
CamelMan
05-29-2016, 08:24
Sorry, but that study raises more questions than it answers. It's a very short term study without specifics. You can't fat adapt in 6 days.
That's a really good study conducted in a metabolic ward, the precise standard of measurement. It's not about fat adaption from exercise, but changing what you eat. Pubmed does have studies about long-term, exercise-induced changes in macronutrient utilization though.
Coming from a weight loss mindset, it's good to know that eating carbs is the best way to lose weight because your body will continue to burn fat. It's how my diet works and it works damned well.
On the flip side of the coin, if your goal is to extend your glycogen reserves, it's good to know that you can do it by eating fat, which the study shows will decrease the proportion of carbohydrates burned. What the authors conclude is that it's bad for weight loss because of the overall decrease in calorie burn. But good for somebody who wants to hike longer or carry a lighter load, regardless of the long-term consequences for eating too much fat.
Insulin is needed for carbs and protein to enter cells. What would you do without it? Be a Type-1 diabetic. Over the last 10 days I've lost almost 4 more pounds, eating more than 600g of carbohydrates a day, 70% of my calories (about a 70/15/15 mix which is unusual because I've been eating nuts and protein powder, usually I'm closer to 80/10/10 or 75/10/15). I averaged about 264g of sugar a day--more than half a pound--and 176g of starches. How did that happen if my fat burning metabolic pathway was "closed"? You can't "close" a metabolic pathway--some proportion of sugar and fat is always going to be burned--you can only change the balance.
CamelMan
05-29-2016, 08:28
Obviously not completely incorrect.
You're right, you can definitely increase fat burning. I shouldn't have said "completely incorrect". I'm coming from a weight-loss mindset so I'm thinking in those terms. That's why I went back and added that it depends what your goals are.
SpoonsMcgoo
06-02-2016, 07:17
I cut out all of the typical hike crap food (Pop Tarts and Ramen). Went to a more balanced diet. You don't get that burst of energy from that heavenly Oreo Pop Tart but you don't crash either. The key is to keep consistently fueling yourself. I did the A-100 (100 miles in 50 hr hike on the North Country Trail in Allegheny National Forest) last year with only PowerBars and Pop Tarts. I got tired of them in the first 6 hrs and couldn't stomach enough of them to keep any energy. I hit the wall at the 60 mile mark and dropped out. I revised my diet, made all my own energy bars (lots of bird seed), carried real fruit, and drank straight water. I knocked out the 4 state challenge in 18 hrs with no problems and very little recovery pain. i have this years A-100 next week and I anticipate it will go a lot smoother.
Drink water, with this objective "as a fastpacker my focus is on carrying the lowest weight possible" have you considered reducing or eliminating the sugar laden M&M's, Capt N' Crunch, and Mountain Dew?
rocketsocks
06-02-2016, 10:35
Drink water, with this objective "as a fastpacker my focus is on carrying the lowest weight possible" have you considered reducing or eliminating the sugar laden M&M's, Capt N' Crunch, and Mountain Dew?
...and not only are all those sugars empty calories, but I'd go as far to say poison...literally.
Just Bill
06-02-2016, 10:51
Fer Drinkwater....
Joey Camps did a fair bit of body training for his PCT hike, which he set a midpoint and california FKT. It sounds like you are pursuing a similar nutrition plan as him generally speaking and it might be worth looking into his experience with Ketosis (sp?) and sustained 50 mile days.
Pepper (Shawn Forrey) holds the Colorado Trail self supported FKT and I think you might find his strategy good for your Virginia FKT.
Just Bill
06-02-2016, 11:28
For short hikes I also do 100 calories per mile. I pretty much scrapped all major meals and do constant hourly dripping of calories. You may try reversing your approach on hills and eat on the downhills allowing your body to begin processing the caloies on the uphills. It is also easier to eat when you aren't worrying about getting increased oxygen for the climb.
When I have opps to resupply and especially supplement more often at my own acceptable level of inconvenience I usually do it. This allows to take more food, different kinds of food including more fresh produce, have a much greater variety of taste sensations, provides much food wiggle room, and I don't have to as concerned about consumable wt adhering to an UL style.
Constant grazer typically consumed on the fly. Blue blood bars and trail mixes of nuts, seeds and fruit are a big part of typical daily consumption. Only real meal is dinner and perhaps a hot b-fast oats concoction in cooler or winter weather. Food is a rather easy to make affair involving boiling water and perhaps chopping up some produce. ie; one pot wonders. I like consuming whole foods, living foods, both on and off trail that are minimally processed. Excess package wt is discarded. Portion sizes and nutritional break down are typically personalized by tweaking these things. Typical hiking day involves hiking 14-16 hrs. I aim at 130+ cals/oz avg. On greater food hauls of 6-7 + days is where the daily and entire food haul calories, cal/oz ratios, and wider perspective overall nutritional profile takes greater emphasis especially in an UL scheme. I tend to take a trail food approach that considers LD backpacking as more of an athletic sporting event where performance is influenced by what goes into my body and mind.
On my sustained high-mileage hikes (hiked the AT at a 20+ mpd pace, just over 100 days) I neglect the concept of meals. I don't carry a stove. I stop at least every two hours for a rest and food break. Staples are muesli (rolled oats, walnuts, raisins), tortillas and cheese, peanut butter, cashews, crackers, Fig Newtons, some fresh fruit and veg when available. Average calories 130+/oz. I pack one pound per 10 miles, just over 100 cal/mile though I never thought of it that way. That plus healthy town meals sustains my lean 5-9 frame and 150 pounds pretty well in the long term.
On the CDT, I often hiked 100 miles between resupplies in two nights out with that strategy, sometimes with eight pounds of food due to mostly easier terrain in some areas. Going stoveless made town stops easier with no need for fuel resupply.
to the OP- I think you got a solid mix of general strategy and philosophy here.
I think the only thing not really mentioned is that (generally) you're talking three folks here who are mostly moving in cruise control. A pedal to the medal FKT type mileage with maximum daily effort can run you into the 5000+ per day range easily. But when you are scaling back just a bit to about 80% of max effort I do believe the 100 cal/mile is a very good benchmark to work from.
I feel pretty confident saying those folks could hit a 40 mile day, perhaps back to back 40's to give you an idea of 100%. So 30 MPD average paces could be seen as 75% efforts from a calorie standpoint.
Ray Jardine was a big proponent of hiking by Tachometer (heart rate) as a way to gauge and control effort and in some form almost all long distance hikers follow that method. If you avoid beating your head against the mountain and take what the trail allows... you will find that your diet is more stable as well. If it's not an FKT level of effort then no need to redline the engine.
Personally-
I like "thirds" as an eating method.
A third of my calories from meals; a museli type no cook breakfast and a late afternoon dinner as you mentioned. If the calories will be big due to pushing my own limits, then a lunch type meal may be added... something a bit more complicated than simply a sitdown snack, but often no cook.
A third of my calories from snacks and grazing.
A third of my calories from liquids... I find it hard to physically eat 4-6k calories a day. So using gatorade, Malto Mix, or other drinks is not only a nice change in flavor... combined with the snacks I get a constant drip of calories from several forms.
I tend to agree a bit more with a Dogwood and Garlic type style/philosophy on more casual trips... a few breaks a day, as much fresh food, variety and "treats" as I can carry.
If it's not an FKT... and you've slashed and burned to an ultralight rig already... what's a few extra pounds of food against your happiness/well being, etc?
Yar... if you're looking for some maximum effort at your limits, you might need to get a bit more scientific on your calories, volume, weight, bulk and even trash.
But if you're looking to sustain a solid 75-80% 10-14 hour a day walk, of which high miles seem to simply materialize without effort then eat well. That "ball busting" extra 5 pounds of fresh stuff when you leave town full and fat from a resupply stop is not that big a deal really. And that near empty feeling of weightlessness as you complete a stretch makes the miles come extra easy.
Barring the first and last day of the average 2-5 day 100-200 mile resupply schedule... I don't think that either the foodie or the scientist is really carrying any more or less weight. Though both are good things to know about and pick and choose from.
While women are a totally different deal on a long hike nutritionally...
I do think that Anish's general wild child, eat happy, carry more real food, toss the numbers out the window and be crazy happy style is something to consider seriously.
Generally at the end of the day... whoever walks the most hours per day gets further.
The more of those hours are happy ones, the more you'll be happy to repeat them.
. LOL. Yes, I was hungry at the end of that trip but nothing a trip to the restaurant didn't fix when it was over. I did that trip on 2000 calories per day. - I also supplemented with some borrowed food at dinner on day 3 due to the hunger pangs !!! Since then I have learn't how to get more fat calories per oz by choosing different foods. Bacon jerky instead of regular jerky. M&M's instead of regular chocolate. Cliff blocks instead of Cliff shots. Raw almonds. Mountain Dew. Captain Crunch. Olive oil tuna packs. For 2 to 3 days I can get by on 1500 calories. I am hungry when I get home and will eat a roast chicken and loaf of garlic bread. It's taking me about 5 days to recover from a long run (around 50 miles). I'm hoping to do Virginia (550 miles) unsupported in 10 days (That means carrying 10 days of food), I will be focusing on the first 5 days around 1500 to 2000 calories, then switching to 2500 to 3000 calories for the last 5 days...
When I said, "when I have opps to resupply and especially supplement more often at my own acceptable level of inconvenience I usually do it. This allows to take more food, different kinds of food including more fresh produce, have a much greater variety of taste sensations, provides much food wiggle room, and I don't have to as concerned about consumable wt adhering to an UL style" I forgot to include another reason why I take this approach... to avoid the in town massive over eating/binge eating which many LD hikers including myself have been accustomed. Thinking massive caloric consumption in one gorging is going to immediately make up for a long term cumulative daily caloric deficit without consequences is IMO a mistake nutritionally and energy wise especially when going forward continuing to hike after gorging on calories. I see many times those coming back to the hike after town stays that included 2 hr buffet stints really dogging it with sluggish energy levels just the opposite of what may be assumed. This included me. I realized it and have since vastly cut down on the in town or trail angel massive caloric intake food binges. I prefer greater consistency in my energy levels, digestion, and assimilation. I assume a FKTer attempter would likely have similar goals. I'm surprised more LD hikers, and maybe they do but aren't relating it, don't have binge eating, significant yo yo wt, body fat gain, and muscle mass loss issues during and going forward after long hikes.
It may be Dinkwater your daily caloric goals that worked OK for you over a short period such as 3-4 days is not the optimal approach for a 10 day VA FKT attempt. And, again if a unsupported VA FKT is your goal with you carrying 10 days food, which I don't think you absolutely have to do if you supplement along the way or break up the resupply by utilizing on trail or very near resupply to reduce your consumable haul, extra wt hauled is going to likely more significantly affect the clock than spending an hr or less grabbing two or more resupplies/supplements rather than hauling one large 10 day haul from the get go.
Good luck.
If I were doing a 10 day VA trip, I would still do the 100 calorie per mile of predominately carbs and protein for recovery. I would expect to lose between 10-15 pounds during the trip. I did a slightly less aggressive trip a month ago, 180 miles in 4.5 days and used this strategy combined with town stops/meals at Damascus and Freindahip shelter for more binge eating. My food during that trip consisted of a combination of carried out town food and normal hiking fuel.
Excellent discussion! Since my original post I've done 154 miles in 5 days (damascus>woods hole hostel/pearisburg) and last weekend I did swift run gap to rockfish gap in 36 hrs. Both trips I planned about 100 cals per mile and that has worked out pretty well.