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PROFESSIONAL AND RECREATIONAL MOUNTAIN

If you master the basics of peak nutrition, you’ll incur less stress and inflammation from the demands that training for mountain sports usually puts on your body. The right blend of macronutrients and micronutrients, as well as supportive recovery strategies, will help you perform at your best. Higher volumes of exertion and activity stress the body, leading to compromised immune systems, hormonal imbalances, and inflammation. Recovery is key. Eating and hydrating well can help you adapt to aerobic and anaerobic training. Peak nutrition supports higher exercise volumes, promotes healthy immune function, can help you be insulin resistant, and can ultimately increase longevity.

WHAT IS NUTRITION?

From Merriam-Webster’s:

Nutrition:

Nourish:

Nutrient:

Mountain athletes need plenty of calories to fuel their activities, whether climbing, backcountry skiing, or mountain biking—somewhere around 2500 to 5000 calories a day on high-activity days. A negative calorie intake (meaning the exercise expenditure exceeds the number of calories consumed) can drastically affect your performance because of a decrease in energy supply as well as an imbalance of minerals and vitamins. A constant negative calorie intake increases the risk of injury, overtraining, depression, fatigue, and decreased muscle mass. That’s why we suggest not combining heavy training with negative calories for fat loss. Rather, aim for fat loss during an off season so you can fuel your training appropriately. Negative calorie intake can also cause the immune system to become compromised and lead to illness. Just one session of long-duration or high-intensity exercise done on insufficient calories, for example, can compromise your immune system. (But note that not getting enough exercise will also lead to a weak immune system.) On the other hand, eating more calories than the body needs leads to fatigue, insulin resistance, weight gain, depression, lower feelings of self-worth, and a decrease in performance. You need to be somewhere in the middle.