Training at Altitude.
This week I am at a “training camp” with my sister and parents. Her racing season is coming up, and with this week being her spring break, she wanted to take the opportunity to put in some hard work, to get her where she needs to be. We are training in St. George Utah, elevation about 3,000 feet. While this isn’t quite at Colorado level (5,280 feet), for me, coming from Ohio (elevation ~ 650 feet), it has made for quite an adjustment. So let’s discuss how to prepare, nutritionally for a trip/training/competition at altitude.
Altitude adds stress on the body. The higher in altitude you get, the less oxygen you take in per breath. This is why when you get to your higher altitude destination, breathing seems harder. While your body will adjust in about 2 days, we want to do whatever we can to prepare for this added stress, below are a few ways we can do that.
Check/monitor iron status. Iron plays a huge in hemoglobin production and oxygen transport, therefore, if you have an iron deficiency AND then have to adjust to higher altitude, it doesn’t set you up for success.
Increase intake of lean beef, eggs, oysters, lean pork, tuna, lentils, beans, tofu, and fortified cereal to maintain/support iron levels.
If you have a history of iron deficiency anemia, it might be a good idea to get a blood test done to check levels, a couple weeks before altitude training.
Rest, sleep, and focus on creating a good nutrition base in the weeks leading up to the transition to support the change in environment. This means getting good sleep (7-9 hours) and getting good quality foods including whole grains, lean protein, and plenty of fruits and vegetables to support a healthy immune system.
Foods that may enhance sleep: tart cherry juice, herbal teas, lean meats, whole grains, nuts.
Foods that negatively affect sleep: caffeine, alcohol, and fried foods
Upon arrival, there will be some initial effects of altitude on our systems.
Iron needs increase (due to hypoxia, as mentioned above)
Increased risk of dehydration
Increase fluid losses at rest and during training due to lower humidity and hypoxic environment
Increased respiratory water losses combined with hypoxic-induced diuresis (increased/frequent urination) can also result in significant increases in water requirements (Stellingwerff et al., 2019).
Increase in resting metabolism and appetite, putting you at risk for undesired weight loss.
When athletes train at altitude, that training is typically at an increased intensity and/or frequency due to the “camp” or competition, so energy needs are most likely going to be higher to meet their needs.
In just the 2.5 days that I have spent here, I have felt this all. It’s taken me a couple days to get my feet under me, my breathing is slowly getting back to normal where I don’t get out of breath during an easy run, I’m constantly on the brink of dehydration so I’m always drinking something, and I’m eating more than I have in a long time to support the high intensity and frequency of exercise and training. Fortunately I did my best to prepare ahead of time, and I (and family) came prepared with all the snacks, hydration mixes, and fuel that we need to help us have a successful week. It’s still a challenge, but it makes it easier (plus a good support team encouraging you every step of the way).
Sources
Stellingwerff, T., Peeling, P., Garvican-Lewis, L.A. et al. Nutrition and Altitude: Strategies to Enhance Adaptation, Improve Performance and Maintain Health: A Narrative Review. Sports Med 49, 169–184 (2019). https://doi.org/10.1007/s40279-019-01159-w