Nutrition and winter sports: how to eat well at altitude?

Winter is a great season for mountain sports: skiing, hiking, trail running, etc. These activities require a lot of energy, and the specific conditions of altitude require nutritional adjustments to maintain performance and avoid excessive fatigue. In this article, we give you the keys to adapting your diet to the demands of winter sports at altitude.

1)    Nutritional challenges at altitude

Exposure to altitude alters metabolism and nutritional needs. Cold and physical exertion significantly increase the energy expenditure, which requires a diet adapted to meet the body's increased needs. At altitude, a decrease in appetite, known as altitude anorexia, is often observed, which can lead to a caloric deficit if not compensated by a more energy-dense diet.

The dry air in the mountains promotes water loss through breathing and sweating, increasing the risk of dehydration. In addition, the body uses its glycogen reserves more to produce energy, making regular carbohydrate consumption essential to maintain endurance and the performance.

Faced with these constraints, it becomes essential to adopt a specific diet to avoid fatigue and optimize performance.

2)    Increase energy intake

Mountain sports put a lot of strain on the body, making a high-calorie diet essential. It is important to prioritize complex carbohydrates such as pasta, rice and wholemeal bread to ensure a sustainable energy intake. Proteins, present in meat, fish and eggs, help maintain muscle mass and improve recuperation. We should also not neglect quality lipids, from vegetable oils and nuts, which provide long-lasting energy, particularly useful for long-term efforts in the mountains.

Before a day of effort, it is recommended to eat a complete breakfast, including whole grains, fruits, nuts and a source of protein. Throughout the day, energy-rich snacks such as energy bars or dried fruits help maintain performance levels. Finally, after intense activity, a nourishing dinner, combining carbohydrates and proteins, promotes optimal muscle recovery.

3)    Ensure optimal hydration

Since the air at altitude is drier, it is essential to drink regularly, even if you do not feel thirsty. The consumption ofat least two liters of water per day is recommended to compensate for increased water losses. Hot drinks such as herbal teas can be a good alternative to encourage hydration and maintain an adequate body temperature.

With sweating, essential minerals such as sodium, potassium and magnesium are eliminated. To avoid electrolyte imbalance, it is advisable to consume drinks enriched with electrolytes, especially during prolonged efforts. During a long hike or an intense ski session, it is best to drink small sips every twenty to thirty minutes to prevent progressive dehydration and its negative effects on performance.

4)    Adjust your iron intake

Altitude stimulates the production of red blood cells to improve the oxygenation of the body, which increases the need for fer. If you plan to stay at altitude for a long period of time, a diet rich in iron is essential to avoid deficiencies and maintain good energy levels. Red meat, legumes and spinach are excellent sources of iron. To improve its absorption, it is advisable to combine these foods with sources of vitamin C such as citrus fruits or peppers.

In case of proven deficiency, supplementation may be considered after consultation with a health professional. However, a balanced diet generally allows iron requirements to be covered naturally.

5)    Maintain high carbohydrate intakes

En altitude, the body draws on its glycogen reserves more quickly, making regular carbohydrate consumption essential. Before exercise, it is recommended to consume a meal rich in carbohydrates, such as pasta, rice or quinoa, in order to optimize energy reserves. During exercise, it is crucial to provide a continuous source of carbohydrates by consuming energy bars, dried fruits or energy drinks every one to two hours to avoid energy drops. After exercise, a post-exercise snack combining carbohydrates and proteins allows for effective recovery and rapid replenishment of glycogen reserves.6)    Planning Meals for Long-Term Activities

For extended mountain outings, it is essential to plan for easy-to-carry, nutrient-rich foods. positive. Dried fruits, nuts, compotes or the energy bars are quick and effective snacks to avoid energy dips. For lunch, a full sandwich, including a source of protein and vegetables, helps maintain energy without weighing down digestion. The recovery dinner, meanwhile, should be rich in protein and carbohydrates to promote muscle regeneration and the replenishment of energy reserves. In principle, we have mainly the same recommendations as for long trail outings, but we must keep in mind that in winter the body expends more energy to fight against colder temperatures. It consumes more calories and more carbohydrates during exercise.

Here is an example for a ski touring outing

The goal is to avoid energy loss and prevent dehydration.

Regular hydration : 150-250 ml of water every 20-30 minutes.
Energy intake every 1 to 1 hours with a choice of :

●       An energy bar (or fruit paste) high in carbohydrates.

●       A handful of dried fruits or nuts.

●       A sip of energy drink (mixture of water, electrolytes and maltodextrin).

If you are planning an outing of more than 4 hours:

●       A wholemeal sandwich with ham/cheese or almond paste.

●       A hot soup (thermos) if possible for sodium and heat intake.

Conclusion

Altitude imposes specific constraints that require an adaptation of nutrition. By increasing energy intake, maintaining good hydration and adjusting one's diet to the requirements of winter sports, it is possible to optimize one's performances and take full advantage of mountain activities.

To go further, consult the resources available on Nutri-Bay for specific advice on sports nutrition.

Prepare yourself well and enjoy the mountains with complete peace of mind!