Food and Drink on the National Three Peaks Challenge
The National Three Peaks Challenge is one of the most physically demanding events you can undertake in Britain. Covering three mountains, 23 miles of ascent and descent, and up to 462 miles of driving, you'll burn thousands of calories over the course of the challenge. Proper nutrition and hydration are essential for success - and for enjoying the experience.
Before You Set Off
The day before
In the days leading up to your challenge, focus on eating well-balanced meals rich in carbohydrates. Pasta, rice, potatoes and bread will help build up your glycogen stores - the energy reserves your muscles will draw on during the climbs. Stay well hydrated and avoid excessive alcohol, which causes dehydration.
Pre-challenge meal
If you're starting from Fort William, have a substantial meal before beginning. Many teams eat at their accommodation or grab breakfast in Fort William before the drive to the Ben Nevis car park. Porridge, toast, eggs or a full Scottish breakfast all provide good sustained energy.
On our Private events, all food and drink is included throughout the challenge.
During the Challenge
Hydration
Staying hydrated is critical. We recommend keeping at least four litres of water per person in your vehicle, taking what you need for each mountain. Carry at least one litre on each climb, more in warm weather or if you're a heavy sweater.
Dehydration causes fatigue, headaches, poor concentration and muscle cramps - all of which can slow you down and affect your safety on the mountains. Drink regularly, even if you don't feel thirsty. By the time thirst kicks in, you're already dehydrated.
Electrolyte drinks or tablets can help replace salts lost through sweating, particularly on warmer days. Tea and coffee provide a caffeine boost but shouldn't replace water as your main fluid intake.
On our Open and Private guided challenges, we provide regular water top-ups so you don't need to carry large quantities on each mountain.
Eating on the mountains
Each mountain takes between two and five hours depending on fitness and conditions. Rather than setting off hungry, eat small amounts regularly. Keep snacks easily accessible - in jacket pockets or the top of your bag - so you can eat without stopping.
Good hill snacks include:
- Quick energy: Bananas, dried fruit, jelly babies, flapjacks
- Sustained energy: Nuts, trail mix, cereal bars, sandwiches
- Savoury options: Pork pies, sausage rolls, cheese
Avoid anything too heavy or difficult to digest while exercising.
Energy gels: We don't recommend using energy gels, especially if you're not accustomed to them. They can cause stomach upset during exercise and aren't necessary if you're eating regular snacks throughout the day.
Eating during the drives
The driving legs provide recovery time for your legs and an opportunity to eat proper meals. Many teams stop at motorway services, though the food options can be limited late at night. Consider preparing food in advance or packing a cool box with sandwiches, wraps and other easy-to-eat items.
Tip: Avoid heavy, greasy food during the drives. It can make you feel sluggish and may cause discomfort on the next climb. Lighter meals with a good balance of carbohydrates and protein work best.
Food Stops Along the Route
Fort William (Ben Nevis)
Fort William has a good range of restaurants, cafés and takeaways along the High Street. For early starters, some cafés open from 7am. Supermarkets (Morrisons, M&S Food Hall) are useful for stocking up on supplies before you begin.
The Ben Nevis Inn at Achintee (near the start of the Mountain Track) serves food and drink, though opening hours vary seasonally.
Between Ben Nevis and Scafell Pike
The A82 south passes through Fort William and follows the shores of Loch Lomond. Services are limited on this stretch, so stock up before leaving Fort William. Once you reach the motorway network, there are regular service stations.
Green Welly Stop at Tyndrum is a popular refuelling point, open extended hours with a café, restaurant and shop.
Motorway services at Bothwell (M74), Lancaster (M6) and Killington Lake (M6) provide 24-hour food options if you're passing through overnight.
Wasdale (Scafell Pike)
Wasdale is remote with very limited facilities. The Wasdale Head Inn serves food and drink but has restricted hours - don't rely on it being open, especially if you're arriving late at night or early morning.
The nearest shops are in Gosforth (approximately 20 minutes' drive) or the larger towns of Whitehaven and Egremont. Plan ahead and bring what you need.
Between Scafell Pike and Snowdon
The drive south passes through the Lake District and down to the A55 along the North Wales coast. There are services on the M6 and at various points along the A55.
Gloucester Services (if taking the M5 route) is notably better than typical motorway services, with a farm shop and quality food options.
Snowdonia (Snowdon / Yr Wyddfa)
Llanberis is the main village at the foot of Snowdon, with cafés, pubs, fish and chip shops, and a Co-op for supplies. Pete's Eats is a legendary climbers' café serving hearty portions.
Pen-y-Pass (start of the Pyg Track and Miners' Track) has the Pen-y-Pass Café, though hours are limited.
Hafod Eryri, the café at the summit of Snowdon, is open when the Snowdon Mountain Railway is running (typically Easter to October, daytime only). Don't count on it being open for your attempt.
On our Open and Private guided challenges, we stop at motorway services before entering the Lake District and again on our way to North Wales.
After the Challenge
Once you've completed the challenge, you'll have earned a proper celebration meal!
On our Open and Private guided challenges, we finish in the morning and include transfer to Chester.
Finishing in Snowdonia
Llanberis has several pubs and restaurants. The Heights Hotel and The Peak both serve food. For something more substantial, Caernarfon and Bangor are nearby with a wider range of options.
Recovery nutrition
After completing the Three Peaks, focus on rehydrating and eating a balanced meal with carbohydrates and protein. Your muscles will be depleted and damaged - proper nutrition helps recovery. Don't be surprised if you're hungrier than usual for a day or two afterwards; your body is replenishing its stores.
Dietary Requirements
If you have specific dietary requirements (vegetarian, vegan, gluten-free, allergies), plan ahead carefully. Motorway services and remote locations may have limited options. Bringing your own food ensures you can eat well throughout the challenge.
On our Private events, we cater for dietary requirements - just let us know when booking and we'll ensure suitable food is available throughout.