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HIGH ALTITUDE AND COLD WEATHER NUTRITION Steve Billig Vegetarian Nutrition Center HIGH ALTITUDE MOUNTAINEERING SEMINAR

High Altitude Mountaineering Seminar 2013 - 9.30.13 Nutrition at High Altitude

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Page 1: 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

Page 2: High Altitude Mountaineering Seminar 2013 - 9.30.13   Nutrition at High Altitude

• Nutrition for endurance athletes

• Expedition eating

Page 3: High Altitude Mountaineering Seminar 2013 - 9.30.13   Nutrition at High Altitude

STEP 1: • Become experienced winter campers

– Learn to cook in your vestibule

Page 4: High Altitude Mountaineering Seminar 2013 - 9.30.13   Nutrition at High Altitude

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

Page 5: High Altitude Mountaineering Seminar 2013 - 9.30.13   Nutrition at High Altitude

COOKING STYLES

• Expedition (group) cooking

• Personal food

• cooking

• rehydration

• cold food

Page 6: High Altitude Mountaineering Seminar 2013 - 9.30.13   Nutrition at High Altitude

FOOD PACKING STRATEGIES

• Complete day(s) stuff sacks

• Meal bags (e.g., breakfasts, dinners)

• Active and storage bags

• Caching food

Page 7: High Altitude Mountaineering Seminar 2013 - 9.30.13   Nutrition at High Altitude

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

Page 8: High Altitude Mountaineering Seminar 2013 - 9.30.13   Nutrition at High Altitude

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

Page 9: High Altitude Mountaineering Seminar 2013 - 9.30.13   Nutrition at High Altitude

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

Page 10: High Altitude Mountaineering Seminar 2013 - 9.30.13   Nutrition at High Altitude

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

Page 11: High Altitude Mountaineering Seminar 2013 - 9.30.13   Nutrition at High Altitude

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

Page 12: High Altitude Mountaineering Seminar 2013 - 9.30.13   Nutrition at High Altitude

FOOD AND MOOD

• Lift spirits

• Alleviate high altitude anorexia

• Try out all foods

• Bring treats

Page 13: High Altitude Mountaineering Seminar 2013 - 9.30.13   Nutrition at High Altitude

TIDBITS

• In cold weather, everything that

contains moisture will freeze

– jelly, honey, cheese

– tooth paste

– sun screen

– contact lens fluids

– wet wipes