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Nutrition is one of the most important components of every day life. As our life styles have changed so have our dietary needs. Weather you are an athlete or not we have to be mindful of not only how we eat but what we eat as well. We offer dietary consulting to assist our clients in making good decision on their dietary intake.
When you exercise in extreme environmental conditions, this affects your food and fluid needs. Here are some tips to help you cope.
Athletes need to pay special attention to what they eat and drink when they participate in sports performed at high altitudes, such as alpine and cross country skiing, hockey, snow shoeing, mountain climbing, mountain biking, distance running, and ice skating . Athletes in these sports may find themselves competing at moderately high sites (those with altitudes of 7,500 to 9,500 feet), high-altitude spots (such as Pikes Peak, Colorado, at 14,110 feet), or extremely high–altitude locations (such as Mount McKinley, Alaska, at 20,320 feet).
- Even the fit athlete can experience altitude sickness, with symptoms of nausea, vomiting, anorexia, and weakness.
- Altitude sickness can range from the mild acute mountain sickness (AMS) to the life-threatening high altitude cerebral edema (HACE). In all cases, the preferred (and often the only) treatment is to move to a lower altitude.
- You cannot predict whether you will get altitude sickness. Different individuals respond differently to high altitudes. Also, an individual may respond differently at different times to the same conditions.
- You may lose your appetite at high altitudes, but you need energy to train and compete. Choose high-calorie foods when your appetite is poor.
- Try to eat small, frequent meals instead of less-frequent, large meals.
- Choose soft foods. Good choices include oatmeal, mashed potatoes, rice, pasta, noodles, canned fruit, bread, crackers, yogurt, cottage cheese, hard-boiled or scrambled eggs, broth-based soups, fruit juices, and baked or broiled chicken, turkey, or fish.
- For calories and fluids, choose gelatins, puddings, instant breakfast drinks, liquid meal replacements, and soups.
- As you get used to the altitude and work harder, eat more calories to keep muscles strong and prevent the loss of body fat
- Eat nutritious high-calorie snacks when you’re active. Good choices include string cheese, energy bars, dried fruit, trail mix, toaster pastries, fruit cookie bars, and granola bars.
- Choose nutritional packaged meals that can be packed in a small space.
- When planning meals, remember that foods take longer to cook at high altitudes. Cooking time doubles for every 5,000-foot increase in elevation. It also takes longer to melt snow for water.
- At high altitudes, your body needs more fluids. Drink at least 4 liters (about 4 quarts) per day.
- Check the color of your urine. If it is a light straw color, you are drinking enough.
- Choose sport drinks containing 6% to 8% carbohydrate (14 to 19 grams of carbohydrates per 8 ounces).
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