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John R. Sutton, M.D., DSc.
Faculty Health Sciences University of Sydney Lidcombe,
NSW Australia Member,
Sports Medicine Review Board
Gatorade Sports Science Institute
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Nutrition at Altitude
Nutrition at altitude can be a major problem. This is more so for climbers at extreme altitude than athletes training at 2,000 - 3,000 m. Nevertheless, with increased altitude and increased ventilation, fluid is lost via the respiratory tract, often an unsuspected route for fluid loss. In addition, lean body mass and fat will be lost after prolonged periods at high altitude; the magnitude of the loss and the rate at which the loss occurs will depend on the altitude. For instance, in Operation Everest II there was a mean decrease in weight of 7.4 kg (Rose et al., 1988). In a more recent study, Butterfield and colleagues (1990) showed a marked increase in basal metabolic rate on first arrival at altitude and the virtual impossibility of preventing weight loss (although by meticulous attention to detail over the subsequent days and weeks, the weight loss was minimized).
Q & A
I'm training for an upcoming race at high altitude. What should I eat in the days preceding the race?
Consider using the carbohydrate loading regimen. The higher your pre-exercise muscle glycogen level, the greater your endurance potential. When done properly, carbohydrate loading can increase your muscle glycogen stores by 50 to 100%. having greater glycogen stores at higher altitudes should be advantageous because energy production from carbohydrate is faster than from fat and requires less oxygen. Some other tips to remember include preventing dehydration by increasing fluid consumption, avoiding caffeine and alcohol, and knowing the warning signs of altitude sickness.
Ellen Coleman, MA, MPH, RD, Sports Nutritionist, The Sports Clinic
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