HIGH ALTITUDE AND COLD WEATHER NUTRITION Steve Billig Vegetarian Nutrition Center HIGH ALTITUDE MOUNTAINEERING SEMINAR
Jan 14, 2015
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