Nutrition and winter sports: how to eat well at high altitude?

Winter is an ideal season for mountain sports: skiing, hiking, trail running… These activities require significant energy expenditure, and the specific conditions at altitude call for nutritional adjustments to maintain performance and prevent excessive fatigue. In this article, we provide the keys to adapting your diet to the demands of winter sports at altitude.

1)    Nutritional challenges at altitude

Exposure to altitude alters metabolism and nutritional needs. Cold and physical exertion considerably increase energy expenditure, requiring an appropriate diet to meet the body's increased needs. At altitude, a decrease in appetite, known as altitude anorexia, is often observed and can lead to a calorie deficit if it is not offset by a more energy-dense diet.

The dry mountain air promotes water loss through breathing and sweating, thereby increasing the risk of dehydration. In addition, the body relies more heavily on its glycogen stores to produce energy, making regular carbohydrate consumption essential for maintaining endurance and performance.

In light of these demands, it is essential to adopt a specific diet to prevent fatigue and optimize performance.

2)    Increase energy intake

Mountain sports place considerable demands on the body, making a calorie-rich diet essential. It is important to prioritize complex carbohydrates such as pasta, rice, and whole-grain bread to ensure a sustained energy supply. Protein, found in meat, fish, and eggs, helps maintain muscle mass and improve recovery. Quality fats from vegetable oils and nuts should not be overlooked either, as they provide sustained energy that is particularly useful for long-duration exertion in the mountains.

Before a day of exertion, it is recommended to have a complete breakfast including whole grains, fruit, nuts, and a source of protein. Throughout the day, energy-rich snacks such as energy bars or dried fruit help maintain performance levels. Finally, after intense activity, a nourishing dinner combining carbohydrates and protein promotes optimal muscle recovery.

3)    Ensure optimal hydration

Because the air at altitude is drier, it is essential to drink regularly, even when you do not feel thirsty. Consuming at least two liters of water per day is recommended to compensate for increased fluid losses. Hot drinks such as herbal teas can be a good alternative to encourage hydration and maintain an adequate body temperature.

Through sweating, essential minerals such as sodium, potassium, and magnesium are lost. To prevent electrolyte imbalances, it is advisable to consume drinks enriched with electrolytes, particularly during prolonged exertion. During a long hike or an intense skiing session, it is preferable to drink in small sips every twenty to thirty minutes to prevent gradual dehydration and its negative effects on performance.

4)    Adjust your iron intake

Altitude stimulates the production of red blood cells to improve the body's oxygenation, which increases iron requirements. If you plan to stay at altitude for a fairly long period, an iron-rich diet is essential to prevent deficiencies and maintain good energy levels. Red meat, legumes, and spinach are excellent sources of iron. To improve its absorption, it is advisable to combine these foods with sources of vitamin C, such as citrus fruits or peppers.

In the event of a confirmed deficiency, supplementation may be considered after consulting a healthcare professional. However, a balanced diet generally provides sufficient iron naturally.

5)    Maintain a high carbohydrate intake

At altitude, the body draws on its glycogen stores more quickly, making regular carbohydrate intake essential. Before exertion, it is recommended to consume a carbohydrate-rich meal, such as pasta, rice, or quinoa, to optimize energy stores. During exertion, it is crucial to provide a continuous source of carbohydrates by consuming energy bars, dried fruit, or energy drinks every one to two hours to prevent an energy dip. After exertion, a post-exercise snack combining carbohydrates and protein enables effective recovery and rapid replenishment of glycogen stores.6)    Planning meals for long-duration activities

For prolonged outings in the mountains, it is essential to plan foods that are easy to carry and rich in energy. Dried fruit, nuts, fruit purées or energy bars are quick and effective snacks to prevent energy slumps. For lunch, a complete sandwich containing a source of protein and vegetables helps maintain energy without weighing down digestion. The recovery dinner, meanwhile, should be rich in protein and carbohydrates to promote muscle regeneration and replenish energy stores. In principle, the recommendations are largely the same as for long trail outings, but it is important to remember that in winter the body expends more energy to cope with colder temperatures. It burns more calories and uses more carbohydrates during exertion.

Here is an example for a ski touring outing

The aim is to prevent a drop in energy and dehydration.

Regular hydration : 150–250 ml of water every 20–30 minutes.
Energy intake every 1 to 1.5 hours, with one of the following:

●       An energy bar (or fruit paste) rich in carbohydrates.

●       A handful of dried fruit or nuts.

●       A sip of energy drink (a mixture of water, electrolytes, and maltodextrin).

If you are planning an outing lasting more than 4 hours:

●       A whole-grain bread sandwich with ham/cheese or almond butter.

●       A hot soup (in a thermos), if possible, to provide sodium and warmth.

Conclusion

Altitude imposes specific constraints that require adapting your nutrition. By increasing your energy intake, maintaining good hydration, and adjusting your diet to the demands of winter sports, you can optimize your performance and make the most of mountain activities.

To go further, consult the resources available on Nutri-Bay for specific sports nutrition advice.

Prepare well and enjoy the mountains with complete peace of mind!