The Fitness and Nutrition Secrets of the Chaskis: How the Incan Empire’s Messengers Achieved Legendary Physical Feats

The Chaskis of the Incan Empire were known for their unparalleled endurance, speed, and strength. These elite messengers traversed the vast and treacherous terrain of the Andes, covering distances of up to 250 kilometres per day, often at altitudes that would challenge even today’s fittest athletes. Their role was crucial to the functioning of the empire, as they were responsible for carrying messages, official documents, and even small items between different parts of the sprawling Incan territory. But what was it that made the Chaskis so incredibly fit, and how did they maintain such high levels of physical performance? In this blog, we’ll explore the fitness training, nutritional habits, and cultural practices that enabled the Chaskis to achieve such superhuman feats.

A Culture of Physical Excellence

In the Incan Empire, physical fitness was not just a personal goal but a vital necessity. The rugged geography of the Andes, combined with the lack of modern transportation, meant that human endurance and speed were the most reliable forms of communication. The Chaskis were an elite group chosen specifically for their physical prowess, but their training started from a young age. Much like the modern concept of athlete development, young boys in the Incan Empire were identified for their physical abilities early on and were trained rigorously to develop the skills needed for long-distance running.

The Chaskis were expected to run at high altitudes, often on narrow mountain paths, while carrying a quipu—a system of knotted strings used to relay messages—and sometimes small, valuable objects like gold or silver. The physical demands placed on these runners required them to have not only exceptional endurance but also agility, strength, and focus. Their rigorous training was built around the specific needs of this role, which often involved speed sprints between relay stations known as tambos, strategically placed every 6 to 9 kilometres along the road system.

High-Altitude Training: A Natural Advantage

One of the key factors that gave the Chaskis an edge was their constant exposure to high altitudes. Running at elevations between 2,500 and 5,000 metres above sea level, their bodies became incredibly efficient at utilising oxygen. Modern athletes often travel to high-altitude locations to improve their endurance, a practice known as altitude training, but for the Chaskis, this was a way of life. Living and training in the Andes meant that their cardiovascular systems were adapted to low oxygen levels, giving them greater lung capacity, increased red blood cell production, and superior stamina when compared to those living at sea level. 

This adaptation allowed the Chaskis to maintain high speeds over long distances without tiring as quickly as someone not accustomed to such conditions. Today’s elite endurance athletes often attempt to replicate this by training in high-altitude environments, but the Chaskis lived this reality every day.

Strength in Simplicity: Chaski Nutrition

Just as important as their training was the Chaskis’ nutrition, which provided the fuel necessary for their long, arduous journeys. The Incas had developed a highly effective nutritional system that revolved around foods native to the Andes, many of which are now recognised as superfoods. Their diet was rich in complex carbohydrates, proteins, and healthy fats, which kept their energy levels stable during their long runs.

One of the primary staples of their diet was quinoa, an ancient grain that’s still popular today among health-conscious eaters and athletes. Quinoa is a complete protein, meaning it contains all nine essential amino acids required for muscle repair and recovery, making it an ideal food for endurance athletes. The Chaskis also consumed chuño, a freeze-dried potato that could be stored for long periods. Chuño provided a source of carbohydrates, which are essential for replenishing glycogen stores after long bouts of physical exertion.

Another critical element of the Chaskis’ diet was coca leaves, which were chewed to help with endurance, combat fatigue, and improve focus. While coca is controversial in modern contexts, for the Chaskis it served as a natural stimulant, helping them maintain energy and alertness during their runs. The leaves are rich in alkaloids that, when chewed, release a mild stimulant effect similar to caffeine.

In addition, dried meat (charqui), the predecessor to modern jerky, was another vital source of protein for the Chaskis. This easily transportable food allowed them to maintain their strength and muscle mass even during the most strenuous of journeys.

Endurance Through Interval Training

Although their endurance is legendary, the Chaskis did not simply run at a steady pace for long distances. Their role often required bursts of intense speed as they sprinted between relay stations. This form of training—alternating between sprints and rest—is similar to modern-day high-intensity interval training (HIIT), which is widely regarded as one of the most efficient ways to improve cardiovascular health and increase stamina.

At each tambo, the Chaski would hand off their message to the next runner, allowing them to rest and recover briefly before starting their next leg of the journey. This intermittent running style forced their bodies to become highly efficient at recovering from short bursts of exertion, making them better equipped to handle the next sprint. This is exactly how HIIT works, pushing the body to its limits and then allowing short recovery periods to build greater endurance and strength.

Agility and Terrain Mastery

Navigating the treacherous mountain paths of the Andes required more than just speed; it required agility and balance. The Chaskis trained to move quickly and efficiently over uneven terrain, a skill that modern trail runners and ultra-endurance athletes strive to master. They had to be adept at leaping over rocks, running along narrow cliffs, and maintaining their speed on both steep inclines and descents.

This type of training strengthened their stabilising muscles and improved their overall coordination. Agility training is a crucial part of modern athletic programmes, especially in sports like football or basketball, but for the Chaskis, it was a matter of survival.

Recovery and Resilience

Recovery was also a natural part of the Chaskis’ fitness regime. While they were pushed to the limits during their runs, the system of relay stations allowed them to rest between intense efforts. This method mirrors today’s emphasis on active recovery, which has been proven to enhance performance by allowing muscles to recover without becoming stiff or sore.

The importance of rest, both mental and physical, cannot be overstated. The Chaskis understood that periods of exertion must be followed by recovery to ensure sustained performance—a principle that remains central to modern athletic training.

Chaskis and the Chaski Brand: Endurance, Strength, and Purpose

At Chaski, we draw inspiration from these ancient messengers. Just as the Chaskis relied on resilience, strength, and purpose to navigate the rugged terrains of the Andes, we believe that fitness is about more than just looking good—it’s about challenging yourself, staying focused, and pushing through adversity. Our fitness apparel is designed to support you on your own journey, whether you’re running marathons, hiking mountains, or simply striving to be your best self.

The spirit of the Chaskis lives on in every runner, athlete, and fitness enthusiast who pushes their limits, just as we strive to provide high-performance gear that meets the demands of your journey.

Conclusion: The Legacy of the Chaskis

The Chaskis of the Incan Empire were more than just messengers—they were elite endurance athletes whose training, nutrition, and cultural values allowed them to accomplish extraordinary physical feats. From high-altitude training to their functional nutrition and interval running, the Chaskis exemplify how holistic approaches to fitness and well-being can yield remarkable results. Their legacy continues to inspire athletes today, serving as a powerful reminder that with the right mindset, training, and fuel, the human body is capable of incredible things.