My Secret to CDT Success? Eating a Whole Stick of Butter Every Day During My Thru-Hike

Yes, really. I ate an entire stick of butter most days while hiking the CDT this year. In a world dominated by diet culture, healthy eating hacks, and calorie reduction tips, the idea of intentionally eating an entire stick of butter every day might seem absurd. But on a thru-hike, physical demands skyrocket and calories become precious fuel.

Butter can be a hiker’s best friend. I’m not being funny or facetious— I genuinely think you should eat an entire stick of butter as often as possible on your thru-hike.

When you hike hundreds or thousands of miles, it’s imperative to stay strong and fueled. The best way to manage this is through your trail diet. In this article, I want to take you through the diet choices I made on the Continental Divide Trail, as well as some food-related challenges on the CDT that built community and gave me an excuse to pack in as many calories as I could in towns.

Snow, no trail, high altitude, and a storm brewing above us: the CDT in a nutshell.

The Importance of Maintaining Weight on a Thru-Hike

Thru-hikers burn an extraordinary number of calories each day. Based on my weight, daily mileage, pack size, and terrain traversed, I burned over 6,000 calories every single day on the Continental Divide Trail.

Not only did this far exceed the normal amount of calories I burn each day in my regular life, but it also set an almost impossible benchmark for my caloric intake. Often, I simply didn’t have the space or strength to pack enough food to meet these demands, and eating enough on trail could sometimes feel like a full-time job.

It’s hard to physically pack enough food into a tiny pack. The question is always if carrying extra weight in food will prevent injury by keeping you fed or contribute to an injury by adding to the toll on your joints.

When calorie intake doesn’t keep up, the body starts to burn through its own reserves. This can lead to rapid weight loss, fatigue, slower recovery, and even injury. For some hikers, dramatic weight loss seems like a badge of honor, but it can jeopardize long-term health and performance on trail.

Butter as the Ultimate Thru-Hiking Fuel

Butter packs an impressive caloric punch: over 700 calories per stick, most of which come from fat. Unlike carbohydrates, which provide quick bursts of energy, fat is slow-burning and offers sustained fuel over the course of a day. Butter is also portable, widely available, and surprisingly versatile — making it an ideal addition to a hiker’s food kit.

There’s a lot of butter in that fanny pack.

Beyond its caloric density, butter can satisfy hunger in a way that many ultralight foods can’t. Its rich flavor and texture make it a comfort food as much as a fuel source. Plus, the added flavor can transform simple meals into something enjoyable, which is key when you’re eating the same foods day after day.

I started eating a stick of butter a day in the San Juan mountains when the freezing temperatures and incredibly challenging terrain left me feeling weak and exhausted each night. It started by melting a stick of butter into my nightly hot chocolate before progressing into putting butter into my dinners, adding butter powder to my lunchtime ramen, and finally, just gnawing on a plain stick.

What Could a Stick of Butter Possibly Taste and Feel Like?

I’m so glad you asked. The short answer: not bad, but not something I’m keen to continue doing in my daily life.

Eating butter plain feels more utilitarian than indulgent— it’s dense, rich, and intensely fatty. At first, the hit of salt and the creaminess is nice, almost like a decadent cheese. After a few bites, the texture starts to coat your mouth in a way that’s less pleasant. Even if your butter froze overnight, it melts fast enough to linger after chewing and swallowing. I took to chasing the butter with a Pop-Tart to get rid of the oily mouthfeel. Still, on a frigid night in the mountains of Colorado when I was desperate for calories, it tasted like pure energy.

We certainly needed the fuel for the climbs. And, I will say, everyone who tried the butter hot chocolate begrudgingly admitted to liking it.

For those who can’t stomach it plain, there are plenty of ways to make butter more palatable. Mixing it into coffee or drizzling it over your dinner transforms it into something comforting. Eating butter is more a function of survival than it is a fun treat on trail; play with it until you can find the most palatable method for you!

Creative Ways to Eat Butter on Trail

Butter Hot Chocolate/Coffee

This one will always be my favorite. I drank many mugs of butter hot chocolate on the CDT, to the point where it became a running joke within my tramily. In this video, I show you how to make it perfectly (although it is almost impossible to mess it up). 

A classic late afternoon butter hot chocolate in the freezing San Juans.

Butter Powder
For those worried about carrying messy butter sticks, powdered butter is a lightweight alternative. It’s easy to mix into oatmeal, coffee, or dehydrated meals and adds flavor without the cleanup. You can find butter powder at many Walmarts, and this was my butter formulation of preference through the hotter stretches of the trail.

Add Butter to Meals
Butter is a natural addition to hot meals like instant noodles, mashed potatoes, or freeze-dried dinners. It melts easily and elevates the taste while boosting calories. On warmer days, my cold soaked ramen benefitted from a little hit of butter mixed in.

CDT Food Challenges

We’re still talking about butter, don’t worry.

Thru-hiking often comes with its own lore about calorie-dense challenges. Many of you are no strangers to the Appalachian Trail’s half-gallon challenge, the Pacific Crest Trail’s McDonalds resupply, and the infamous 24-24-24 challenge (24 hours, 24 beers, 24 miles). The lesser-traveled CDT still does have its own fun food-related traditions. There are only two that I know of — and I strongly encourage you to take part in them both. 

The ABCs of the CDT are Alternates, Beers, and Cowboy Camping.

Oil Faithful

Once again, I am standing before you and telling you to eat an entire stick of butter. This time, however, there are stipulations and rules, which makes it even more fun!

The challenge goes like this: go to the boardwalk in front of Old Faithful in Yellowstone, and stand in sight of as many tourists as you possibly can. Have your stick of butter and one (1) Pop-Tart ready to go. As soon as Old Faithful begins erupting, your timer has begun. You have until the end of the eruption to finish your entire stick. While you’re allowed a Pop-Tart to help cut the taste of the butter, you still have to get the entire stick down before Old Faithful stops (about a minute and a half).

Old Faithful’s eruption doesn’t last as long as you’d think.

Yes, you will get some very strange looks from the tourists, but that’s half the fun.

I have no idea who started this challenge, but it was one of the most fun moments of Yellowstone. If you want to participate, make sure to pack out butter from either West Yellowstone or Dubois, since Old Faithful Village did not have butter when I went through.

The Trainwreck Challenge

This challenge can be found at the Depot, which may just be the only restaurant in Leadore, Montana.  On the restaurant’s chalkboard is their offering: three burgers, fries, a large shake, and a soda. Finish all this in 30 minutes to win $100, but fail to do so and you’ll be out $75. 

I didn’t see the challenge until I was deep into a huckleberry milkshake, so I didn’t entertain the idea. However, the list of past winners written on the board contained a lot of names that sounded suspiciously like trail names, and I think a hungry hiker is the perfect challenger for this monster meal.

Honorable mention to Fina’s Diner in Chama, New Mexico, home of this MASSIVE burrito!

Butter Is Just the Beginning: Additional High-Calorie Food Tips

Beyond simply downing sticks of butter, there are plenty of ways to add calories on trail.

Heavy Whipping Cream and Soda

OK, hear me out. If you’ve read this far, you’re probably questioning my sanity, cholesterol, and taste buds. But, if you’re looking to get 1,800 calories with a single drink, a pint of heavy whipping cream and a can of root beer is the way to do it! Mix it in a cup or just go sip for sip until both are empty, and you will have just enjoyed the world’s highest calorie root beer float. 

Don’t knock it ’til you try it. Even now, off trail, I find myself craving this every so often.

If you trust me on anything, trust me on this.

Peanut Butter Packet Bombs

Peanut butter packets are a classic, but why stop there? Amp up the calories by mixing peanut butter with powdered sugar and a splash of olive oil in a zippie bag to create a high-calorie spread or dip. This “bomb” delivers fats, carbs, and sweetness in every bite. Use it as a dip for chips, drizzle it on your oatmeal, or just eat it straight from the bag when you need an energy boost. 

If you want to go the extra mile, slather this spread on a Snickers and wrap it all in a tortilla for a shockingly delicious and high-calorie snack or dessert.

This sunset + a Snickers peanut butter wrap is my idea of the perfect night.

Dairy Powders

If you just aren’t willing to commit to the whole butter thing (coward!), look into whole milk powder. It’s a versatile, calorie-dense option that’s easy to incorporate into your trail diet. It has a creamy texture, natural sweetness, and packs around 150 calories per ounce with a nice balance of fat, carbs, and protein. You can mix it into oatmeal, coffee, hot chocolate, or really anything that you could also eat with butter powder.

For those who want to take it up a notch, heavy cream powder is an even richer alternative. It’s harder to find, but it delivers an incredible number of calories and makes everything taste indulgent.

Nutrition vs. Calories: Pack What You’ll Actually Eat

Trail nutrition is about balancing what fuels your body with what makes you happy. While calorie-dense foods are key, forcing down something you hate will only lead to skipped meals and food fatigue. Pack foods you love — whether it’s peanut butter, avocados, candy bars, or chips — even if they’re not the most efficient calorie-wise.

This was a 2.5 day resupply for me coming out of Anaconda, Montana. Nutritionally it … it leaves something to be desired, but that late in the trail I just needed calories of any kind!

A little variety in your diet can boost morale and help you stay consistent. You’ll be butter off eating what you enjoy than packing high-calorie options that sit untouched in your food bag. The best trail diet keeps you energized and excited to eat, so you can tackle each day feeling strong.

Conclusion

If you’re planning a thru-hike, don’t shy away from the unconventional. Butter might not be the star of your normal diet, but in the wilderness, it’s a calorie-packed powerhouse that can keep you fueled and ready to tackle the toughest climbs. Pack what works for you, experiment often, and don’t be afraid to embrace the weirdness.

The CDT taught me that survival isn’t always glamorous. Sometimes, it looks like gnawing on butter in the freezing cold or drinking heavy whipping cream in a cow field. But, those moments remind you what you’re capable of—and they’re the ones you’ll laugh about years later.

Milk powder and cows mmmmmm yummy.

READ NEXT –

• My Perfect Setup: How My Gear Changed From the CT to the JMT to the CDT
• CDT Thru-Hike Stats: Showers Make Thru-Hikers Sad and Other Data-Driven Insights From the Trail
• Can You Hike the CDT Before the AT or PCT?

Featured image: Photo via Katie Jackson, graphic design byz Zack Goldmann.