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Other tips: Do not use food as a reward. Avoid commenting on people’s bodies, including your own, whether it’s good or bad, because this could evolve into body image issues later in life. Talk to kids about hydration and poop. They should learn to feel comfortable with their body and what their body does. Kids can learn fast, much faster than adults. They may surprise you if you frame good nutrition in a way that brings them into the process.

Adequate protein intake also helps in recovery. Constant exercise breaks down proteins and enzymes; after workouts, this process is reversed, making you stronger and regenerating ATP (adenosine triphosphate), the body’s energy currency. You will recover faster if you consume enough calories with adequate proteins, carbs, fats, and micronutrient proportions. Hydration and supplementation are also key.

Many athletes want to change their body composition, and to accomplish this, they often think they should do more cardio. This could be the wrong approach, however. Doing more cardio takes away resources that actually help the body recover, requiring it to work harder when it is already fairly taxed. There are some ways to change your body composition without the extra work, such as by manipulating what you eat, when you eat, and how much you eat—known as food timing (or periodization). You can try nutrition partitioning, spacing meals out, eating for your body type, timing your nutrition plan, and tinkering with water consumption. As athletes age, the role of nutrition in recovery becomes even more important (see ssss1, Longevity and the Aging Athlete). Mountain athletes need to pay close attention to nutrition, making sure they hydrate well and get adequate vitamins and minerals for optimal performance and a long, healthy life in the mountains.