NUTRITION

Eating During Scrambling

Planning what food to bring

• • • General rule of thumb is to bring more than you think you need

    • Need to consider weight and how it is packaged when backpacking

    • Need to consider how palatable it is when higher altitudes are involved

    • Dehydrated meals can be easy and are very lightweight. Don’t have the first time you are eating these be while out backpacking or climbing. Some people do experience digestive upset with these meals and you will want to know that ahead of time

    • Fresh food is nice to have – fruit packed in Nalgene bottle, mini oranges, apples; prepared meals in ziplock bags; sandwiches, etc.

    • Trail food for snacking is important – should be easy to digest, easy to eat, and something you would want to eat. Package in smaller sized portions for ease of eating on the trail

Food safety

• • • If you are bringing fresh food that can spoil you need to ensure it can be kept at the proper temperature or you will risk getting sick from it

    • Keep your food protected from wildlife and away from your tent so that wildlife isn’t attracted to where you are sleeping. Use Urk sacks or bear canisters when appropriate

Altitude considerations

For the purposes of this, “altitude” is considered 8000-11,000 ft and “high altitude” is 11,000 ft or above.

Altitude will impact what your body needs and how you feel. Your caloric needs will be increased at higher elevations, but your appetite and desire to drink will decrease, sometimes significantly. This altitude “anorexia” becomes especially pronounced at elevations of 11,800ft or higher.

There are several ways to combat this effect and ensure that you are giving your body what it needs so you can minimize the impact on your performance.

• Choose foods that are palatable, satisfying, easy to digest, easy to prepare, and energy dense

• Mix electrolytes and a carbohydrate solution into your water for both hydration and energy

• Start your day with a meal that is rich in protein and fat with some carbohydrates. As the day progresses and slowly increase your percentage of carbohydrate intake. By the afternoon, your snacks should be carbohydrate rich, with minimal fat and protein. Recovery meal at night should have a good balance of protein, fat and carbohydrates

• As the altitude increases, your body will shift towards what is known as “oxygen efficiency” – or find the easiest way to get your body the energy it needs. This means that it will shift towards more carbohydrate utilization for fuel (versus fat) because it will require less oxygen and is more economical than using fat for fuel. This means that you will have to eat enough carbohydrates to replenish your glycogen stores

High altitude tips

• Try to drink a little every 15 minutes (this is easiest with a hydration bladder)

• Try to eat every 30 minutes (always drink a little every time you eat). Some people set an alert to go off on their watch or phone as a reminder during those more strenuous hikes/climbs

•  Gels. These can provide easy access to nutrients while on the go, however there are some considerations to keep in mind if you plan to use these

  • • They need water to absorb. Approximately 4oz of water (1/4 cup) per gel pack at a minimum. Too much gel and too little will upset your stomach and you won’t get the fuel you need because it won’t absorb into your system

    • Don’t mix with sports drinks – it can upset your stomach

    • Best way to utilize is to take a swig of gel with a drink of water every 5 minutes or so until gone

Fueling and hydrating endurance activity – how much do you need?

• A higher-than-average carbohydrate diet in the days leading up to a multi-day backpacking trip or climb have been shown to provide the best energy for the morning you are starting out

• Hydrating prior to your climb: a 150-pound person would want to drink approximately 1.5-2 cups of fluid 4-hours prior to the start of the activity

• 30-60 grams of carbohydrates every hour. (could be less or more depending on intensity)

• 20-30 ounces of water every hour

• Every 7g of carbohydrates try to drink 3-4 ounces of water