Nutritional considerations for high altitude training -
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Research shows various physiological advantages of training at high altitude for endurance athletes. Many athletes reap these benefits for training and some athletes simply choose to train and race at altitude for the luscious mountain scenery. While these benefits can provide athletes with a competitive advantage, there are specific nutrition considerations for higher elevations.
So before heading to higher ground, be sure to have your high altitude nutrition plan dialed in. Traveling to reap the benefits of altitude training? You are not alone but check out our article on nutrition tips for traveling first. Many athletes chose to head to higher grounds for a destination training block or destination race.
Moderate altitude is defined between 5,, ft above sea level. High altitude is typically defined as elevations greater than 8, ft. The research shows that living at an altitude of at least 7, ft for a minimum of 20 hours per day for 4 weeks, appears to hold the greatest performance-enhancing benefits.
It takes time for the body to adapt to higher altitude. Many of the positive effects that endurance athletes hope to reap from training do not occur until after a prolonged period of time.
Various research studies suggest there is no increase in red blood cell count within the first days after exposure to altitude. Meaning some athletes choose to spend a minimum of weeks at altitude to gain the most benefits.
Other athletes opt to be based at high altitude throughout the year, coming down to sea level for shorter periods of time for the racing season.
While these benefits are noteworthy, unfortunately progressively higher elevations can pose a threat for some people. High altitude sickness can interfere with potential benefits of higher altitude training especially if you are unprepared.
At high altitude, there is less oxygen in the air. Some research suggests higher altitude adaptation or waiting a couple of days after traveling to start training to minimize unwanted side effects.
Ease into the first days of training while monitoring factors such as fatigue, sleep, appetite, and hydration levels. Honing in on your high altitude nutrition plan will also be important to minimize the risk of altitude sickness.
Research shows that there is a modest increase in metabolism at higher altitudes. Body weight and muscle tissue losses can be a common occurrence for some individuals at higher elevations.
Therefore, the first step of your high altitude nutrition plan is to prioritize getting in enough calories. For many, appetite decreases at altitude as hunger cues are suppressed. Relying on calorie-dense foods such as homemade granola or energy bites, smoothies and protein shakes, sandwiches with extra peanut butter my personal favorite are easy ways to sneak in more calories.
Eating small, frequent meals and snacks is also another strategy for getting enough nutrition. Protein is particularly important as well to ensure that you are adequately refueling your muscle tissue after long and demanding workouts.
Attempting a high-altitude adventure with low iron stores will leave you feeling fatigued. The mineral iron is especially crucial at altitude to optimize physiological adaptations.
If you have abnormalities, iron supplementation may be needed, in addition to optimizing iron-rich foods.
This would include fortified grains, leafy green vegetables such as spinach and kale, beans and lentils, beef, and eggs. Your body needs more carbohydrates as the hormones adrenaline, noradrenaline and cortisol are all elevated with exercise at altitude.
These hormones increase the use of carbohydrates for fuel. This can be done by including foods such as breads, rice, pasta, tortillas, fruit, potatoes, whole grains such as oats and barley into your meal planning routine. Carbohydrate-rich beverages such as smoothies, fruit juices, and sports hydration beverages are also an easy way to boost carbohydrate and fluid intake.
When packing your hydration vest for your adventures, be sure to load it with easily digestible carbohydrate-rich snacks including dried fruit, pretzels and granola bars, energy gels and chews, and sports drinks. Check out our carb-loading guide for more ideas on foods best for carbing up.
If you are prone to gastrointestinal GI issues , you may want to go easy on fiber-rich foods such as beans and lentils, whole grains, and high-fiber fruits and vegetables. Consider substituting low-fiber carbohydrate-rich foods such as white rice, white breads and bagels, corn tortillas, applesauce, pretzels and other low-fiber crackers.
Excessive caffeine intake and alcohol intake should be avoided as well as these beverages can contribute to excessive dehydration. Caffeine is also known for having a laxative effect which may also contribute to unwanted GI issues.
Low humidity at most altitude locations and increased respiratory losses can predispose athletes to greater dehydration risks. Your body loses water through respiration at high altitude twice as fast as it does at sea level.
These water losses may be difficult to detect as sweat evaporates more quickly in drier environments than in humidity. While there is some great evidence for physiological benefits of doing this, you need to be aware of the potential effects on your nutritional status. Exposure to high altitude results in an increase increased utilization of blood glucose as a fuel at rest and during exercise.
With a heavy training load the body requires a greater than usual amount of carbohydrate for energy. The shift for fuel usage is from fats to carbohydrate, and hence a corresponding reduction in the use of dietary fat and stored fat. Acclimatization at altitude causes a reduction in total body water and plasma or blood volume.
Given that the air can be cold and dry more fluid is also lost while breathing. These increased losses necessitate greater fluid intake than at sea level to stay well hydrated. Basal metabolic rate increases at altitude.
It is important to increase energy intake to match this increase in BMR. When the oxygen in the environment is low, your body needs to adapt to increase the circulation of oxygen around the body.
This is partly achieved by increasing hemoglobin in the blood. There is an increased need for iron to support the production of hemoglobin, meaning an increase in dietary requirements of iron.
Athlete nutrition isn't just about weight loss. It is important to fuel the body optimally before , during and after exercise , as well as to stay hydrated. Supplements may also be required. There are no simple answers.
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