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During exercise, all of these energy systems are at work, but one or more are amplified depending on the intensity of your workout and the availability of oxygen (see ssss1 for more on this). For these processes to work efficiently, especially for mountain athletes, nutrition has to be optimal—not just the food, but also the vitamins and minerals. They play a massive part in the chemical steps that lead to regenerating ATP. If you don’t get sufficient nutrition, these processes can be altered, ultimately compromising your athletic performance and even your health.

One example of how essential vitamins play a big part in chemical reactions during oxidative phosphorylation involves vitamins B2 and B3. Molecules that attract hydrogen ions such as NAD+ are actually derived from these vitamins. A lack of these vitamins, or any other mineral or vitamin, can significantly affect energy levels and body composition, and can make whatever mountain sport you’re into more difficult. That is why it’s so important to be intentional about what you eat and potentially supplement if you are aware of deficiencies.