Transcript Nutrition and Hydration for Scrambling

Nutrition and Hydration
for Alpine Scrambling
Hillary Shearer
Everett Mountaineers Alpine Scrambling Course
March 2017
 Three macronutrient components:
carbs, proteins, and fat
Eat with a
goal in mind
 All three must be consumed for
maximum performance
 Caloric requirements must also be met:
 2,800 for men
 2,200 for women
 Carbs = 4 calories/gram
 Broken down into glucose
Carbs
 Vary widely in quality in regards to
athletic performance
 Simple vs complex
 Protein = 4 calories/gram
 Break down into amino acids
Protein
 Little effect on blood sugar, but like
carbs, trigger the release of insulin
 20-30% of protein’s value lost to
digestion
 Fats = 9 calories/gram
Fats
 Four types: saturated,
monounsaturated, polyunsaturated,
and trans
 Generally accepted balance of
macronutrients = 40%c/30%p/30%f
Balance
 If you fuel properly most of the time,
your body will more efficiently use
stored energy and you will actually
need less food during activity
 Energy gels, bars, and candy consumed
during activity limit your ability to burn
stored fat and can negatively affect
performance
Performance
“Foods”
 Insulin in bloodstream blocks free fatty
acids as a fuel source
 However, increased activity shuts off
insulin so you can burn fat
 Strive for balance; don’t consume bars,
gels, blocks, etc. one after the other;
intersperse with “real” food
Breakfast
 Should have calories from all three
macronutrient sources
 If more than two hours since breakfast,
consume a small carb-rich snack 20
minutes pre-workout
 Snack frequently, aiming for a balance
of macronutrients, with increasing
amounts of carbs consumed as exercise
intensity increases
Snacking
 Digestion hindered during exercise, at
altitude
 Protein powder can boost the protein
content of snacks and add calories
 Consume fluids with all snacks and
meals
 At altitude you can dehydrate rapidly
through respiration
 Symptoms of dehydration = fatigue,
disorientation, headaches
Hydration
 Best to drink plain water; carry at least
one liter of plain water + one additional
liter of fluids
 Pre-hydrate and re-hydrate
 Goal is to avoid fluid loss greater than
2% of body weight
 Electrolytes can be diluted in water
 Always try at home first
Hydration
 Cool water absorbed more readily than
warm or hot
 No alcohol during activity (impairs
judgement and balance and can
suppress immune system)
Other things
to consider
 Vitamins and minerals can and should
be obtained from food rather than
supplements
 Caffeine can be consumed in
moderation with no diuretic effect
 Carry food you like and will eat even if
not feeling 100%
Other things
to consider
 Carry about two pounds of food per
day (meals and snacks)
 Pack a little more than you think you will
need
 Repackage food as necessary
Resources
 Freedom of the Hills (8th Edition)
 Training for the New Alpinism - Steven
House and Scott Johnston