Mountains and diet: what, when and how to eat and drink? – 10/26/2023 – It’s Right There

High-performance mountaineers — who are they, where do they live, what do they eat, how do they reproduce?

If the reader has ever asked himself this question, he must have found some of the answers here, with the exception of the last one, which, let’s face it, is beside the point (who thinks about the reproductive process after a day of arduous work and many difficulties? ). But we still had to discover how to plan the diet of these beings who climb the highest peaks on the planet, travel great (huge!) distances on foot with their lives on their backs and still pose for photos with a smile from ear to ear. So, we went to talk to nutritionists who advise diets for this activity.

“In mountaineering, one of the biggest problems is the weight carried during the route”, says nutritionist Ana Beatriz Barrella, 40, who is responsible for the Sports Medicine department at Sport Clube Pinheiros and the Brazilian team at the Brazilian Olympic Committee, and who guided mountaineer Thais Cavicchiolli for her 200-kilometer journey through the Himalayas. “Therefore, prioritizing the lowest possible load, many practitioners choose to take little food or, in most cases, inappropriate food to ensure good performance and recovery, based mainly on weight, practicality of preparation and durability”, she adds.

For those who usually fill their backpack with chocolates and salami, Barrella recommends reevaluating the shopping list. “During exercise, simpler carbohydrates with a higher glycemic index are recommended, or foods that contain the highest concentration of these in relation to complex ones, and proteins and fats”, she points out. The ideal list includes sweets, gel sachets, honey, isotonic drinks, dried or normal fruit.

“The use of simple carbohydrates instead of complex ones is necessary due to their rapid digestion and absorption, bringing a rapid effect on blood glucose levels and consequently on muscle glycogen stores”, he adds.

Hypoglyecmia (which is a drastic drop in blood glucose levels), along with dehydration, are the main points of concern cited by fellow nutritionist Georgia Bachi, 35, who guided mountaineer Marlon Schunck on his 500-kilometer walk through the Canyons southern.

“It is necessary to opt for light, light and practical items, yes, but we also need to think about keeping the body at an ideal temperature and avoiding pressure changes, in addition to unwanted cramps, which can compromise to the point of making it impossible to continue the proposed route” , indicates Bachi.

She emphasizes that planning the diet for those who are going to climb icy peaks is different from those who intend to face journeys with high temperatures. “In warmer terrain and longer races, where food spoils easily and weight makes a difference, we opt for freeze-dried foods, those from which the liquid is removed,” she says. But she adds that, in both alternatives, “supplements come in as great allies, due to their practicality, durability and concentration, especially gel carbohydrates and protein bars which, despite the name, are mostly rich in carbohydrates.”

“Dividing consumption is essential”, adds Bachi, “as we want the body to maintain a constant energy supply and eating too much at a single time can lead to bloating and indigestion”. In other words, that amateur tradition of leaving food to eat only upon arrival at camp each night is definitely not a good idea.

“On the other hand, before starting the journey, when we are still in a good mood, it is important to consume plenty of water, so that we can then replace it little by little and constantly”, he highlights, with a basic warning for those who do not want to have unpleasant surprises along the way. of the journey: “It is essential to carry out at least one test day with the chosen foods, to evaluate the body’s responses”. For a good connoisseur, half a shit tube is enough, right?

If during activity it is ideal to prioritize light foods with a high carbohydrate content, when it comes to recovering your body from the journey, the emphasis is on replenishing energy stores. This includes foods that take longer to digest, with maximum nutrients. It’s time to include some fats, which provide a greater satiety effect for longer and guarantee the greatest energy intake with the smallest food volume, with the support of complex carbohydrates. Protein intake at this time, according to Bachi, is essential to help recover damaged muscles.

In the specific case of mountaineers on high peaks, Bachi points out that they will need a greater flow of oxygen in the body to deal with the thin air. In addition to acclimatization to height, which is done progressively, it highlights the importance of evaluating iron consumption, such as meat, and foods rich in antioxidants such as grapes, eggplant, beetroot, red fruits, broccoli, oats, oranges, carrots and pumpkin —although taking a pumpkin up Everest seems like a task for no Sherpa to fail.

The CEO of Clínica Doutora Fit, Sabrina Theil, 45, considers that the altitude of what you are going to do makes all the difference when it comes to putting together your diet. “In medium-altitude mountains, such as the Alps, activities may be less demanding in terms of calorie expenditure compared to high mountains, so needs may be lower,” she explains. “High mountains such as the Himalayas require a diet that supports the production of red blood cells and oxygen transport, as well as foods that promote resistance to intense cold, such as healthy fats, vitamins and minerals that may not be found without the availability of fresh foods “, remember.

Just like with food, many mountaineers choose to take as little water as possible to carry less weight, Barrella points out. “Lack of hydration can cause diarrhea, dehydration, cramps, fainting, psychological and physiological fatigue, as well as heart and kidney problems in extreme cases”, she warns. The nutritionist’s basic recommendation is to consume 500 ml of water before exercising, and hydrate 300 to 2,400 ml per hour of exercise, depending on the athlete’s sweating, intensity of the race and the weather.

Tips from nutritionists

• Start food preparation months before the competition with a diet rich in proteins, carbohydrates, vitamins and minerals;

• Days before starting the journey, follow a diet with foods similar to those you will be able to consume during the activity, to adapt your body. Always experiment with foods, recipes, etc. before stuffing everything into your backpack;

• Some foods can cause discomfort or diarrhea. Therefore, try to create a diet that is closest to your usual pattern, to avoid surprises;

• If you are going on long-term trails in extreme conditions, consider taking supplements such as electrolytes or energy gels.