High Altitude Mountaineering Seminar 2013 - 9.30.13 Nutrition at High Altitude
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Transcript of High Altitude Mountaineering Seminar 2013 - 9.30.13 Nutrition at High Altitude
HIGH ALTITUDE AND COLD WEATHER NUTRITION
Steve Billig
Vegetarian Nutrition Center
HIGH ALTITUDE
MOUNTAINEERING SEMINAR
• Nutrition for endurance athletes
• Expedition eating
STEP 1: • Become experienced winter campers
– Learn to cook in your vestibule
A DAY IN THE LIFE Climb Morning: 2 – 3 hours
• Awake
• Get dressed
• Nature’s calls
• Breakfast
• Melt snow
• Break camp
• Gear up
Evening: 4 hours
• Make camp
• Make dinner
• Melt snow
COOKING STYLES
• Expedition (group) cooking
• Personal food
• cooking
• rehydration
• cold food
FOOD PACKING STRATEGIES
• Complete day(s) stuff sacks
• Meal bags (e.g., breakfasts, dinners)
• Active and storage bags
• Caching food
NUTRITION (caveat: Everyone is unique.
Know your own body)
two categories of nutrients
Energy nutrients
• Carbohydrates
• Protein
• Fat
Non-energy nutrients
• Vitamins
• Minerals
• Fiber
• Anti-oxidants
• Water
HYDRATION
• Dramatic effect on performance
• Start out well hydrated
• Need frequent, regular gulps – keep water easily accessible, use timer
• Use sports drinks to add calories (carbs not protein) and electrolytes
• 2 ½ quarts is standard max. May need to replenish.
• Standard for assessing hydration – urine color
PHASES OF THE DAY
• Pre climbing: front-load energy/water
• Climbing: continuous energy/water
• Post climbing: focus on recovery
• Other meals: focus on nutrition and
energy
FOODS FOR PHASES
• Pre climbing: – Mostly carbs: cereals, breads, pastas, dried fruit, Pop Tarts,
candy bars, sports drinks
– Simple carbs/sugar to closer to the activity
• Climbing: – Simple carbs: sports bars, granola bars, sports drinks, gels.
Limit nuts.
• Post climbing: – Start within ½ hour, mix of carbs and protein
– Recovery bars or drinks, sandwich with high protein food
• Other meals: – Bump up protein, fats and real food (meat, sausage, beans,
grains, cheese, nuts, halva)
– Eat for pleasure
HOW MUCH FOOD?
• Calorie goal: 2,500 – 5,000 per day
– Expect to lose weight
– Vary by climbing/rest/weather days
• Weight goal
– Max 2 lbs/person/day
• How to increase calories:
– fats
– drinking calories
FOOD AND MOOD
• Lift spirits
• Alleviate high altitude anorexia
• Try out all foods
• Bring treats
TIDBITS
• In cold weather, everything that
contains moisture will freeze
– jelly, honey, cheese
– tooth paste
– sun screen
– contact lens fluids
– wet wipes