What to Eat at High Altitude in Peru — Best Foods for Acclimatization & Energy

What to Eat at High Altitude in Peru — Best Foods for Acclimatization & Energy

Traveling to high elevations like Cusco, Huaraz, Arequipa, Rainbow Mountain, or Ausangate? Altitude affects your body, digestion, and energy levels. On our Photo Tours Peru 2026, we focus on nutrition for altitude to help you acclimatize faster, feel stronger, and capture stunning landscapes without fatigue.

Why Nutrition Matters at High Altitude

At elevations above 2,500 m (8,200 ft), your body needs more oxygen, and digestion can slow down. What you eat matters — both for altitude sickness prevention and for sustained energy during challenging photography hikes.

Key benefits of eating right at altitude:

• Improves oxygen use and blood flow

• Reduces symptoms of headache and nausea

• Supports hydration and energy levels

• Enhances physical performance

📌 High altitude nutrition tips are essential information for every traveler on Andes trekking, Rainbow Mountain tours, Ausangate photo expeditions, and all Peru high elevation adventures.

Best Foods to Eat at High Altitude

1.Complex Carbohydrates — Your Primary Energy Source

Complex carbs release energy slowly, which is perfect for altitude performance.

Best options:

• Quinoa — high in protein and easy to digest

• Sweet potatoes and potatoes — staple Andean fuels

• Oats and whole grains

Eating high-carbohydrate meals helps your body use oxygen more efficiently — key for preventing altitude fatigue.

2.Fruits & Natural Sugars — Quick, Gentle Energy

Fruits support hydration, glucose levels, and antioxidants.

Top altitude fruits:

• Bananas — potassium for muscle function

• Oranges & citrus — vitamin C + hydration

• Apples & berries — slow-burn natural sugar

Include fruit snacks before sunrise photo hikes for steady energy!

3.Lean Protein — Muscle Support & Recovery

Protein helps repair muscle after long walking days on high altitude treks.

Good sources:

• Eggs

• Lean chicken or turkey

• Fish

• Beans & lentils

Don’t skip protein — it’s essential to keep your body strong on Peru high altitude tours.

4.Local Andean Superfoods — Unique Benefits

Coca leaf tea

• Traditional Andean remedy for altitude discomfort

• Helps with circulation and mild nausea
  (Note: It’s legal to drink coca tea in Peru and common with locals.)

Maca root

• Native superfood known for stamina and energy support

• Often added to smoothies or breakfast bowls

These local foods are not only authentic but supportive for your body adjusting to altitude.

Hydration is the foundation of altitude comfort. Higher elevations lead to faster water loss — so aim to drink 3–4 liters per day of water or electrolyte drinks.

Best hydration choices:

• Water

• Herbal teas (like coca leaf or mint)

• Natural electrolytes (coconut water, fruit + salt)

Slow hydration supports oxygen flow and lessens symptoms like headache and fatigue.

Hydration Tips at High Altitude

Foods to Avoid When Adjusting

At high altitude, your digestion can be sensitive — so avoid:
❌ Heavy fried foods
❌ Spicy foods
❌ Alcohol & sugary sodas
❌ Large fatty meals before hiking

These can increase bloating, nausea, and slow acclimatization — especially on days you plan photo hikes to Rainbow Mountain or Salkantay passes.

Sample Daily Meal Plan for Altitude

Breakfast
✔ Quinoa porridge with banana & chia
✔ Herbal altitude tea
✔ Fresh fruit

Lunch
✔ Grilled chicken or fish
✔ Sweet potatoes
✔ Steamed vegetables
✔ Hydration bottle

Snack (pre-hike)
✔ Apple
✔ Energy bar
✔ Electrolyte drink

Dinner
✔ Lentil soup
✔ Quinoa salad
✔ Fresh juice

On-the-Go Snacks for Photo Tours

For long trekking photography days, pack:

• Trail mix (nuts + dried fruit)

• Rice cakes

• Peanut butter sandwiches

• Dark chocolate squares (small sugar boost)

These snacks are perfect fuel for long canyon hikes, sunrise shoots, and Andean mountain summits.