Discussion about nutrition

Altitude Training

“So it’s been known for quite some time now that a person that remains at high altitudes for days, weeks, or years becomes more and more acclimatized to that higher altitude. And as someone gets more acclimatized to those higher altitudes (there is less) cause for fewer negative effects to the body and it becomes possible for the person to work harder or perform better without hypoxic effects - and even ascend to higher altitudes.” - Institute of Human Anatomy

So as we discuss Altitude Training, let's define some key blood terms:

Now that we understand some terms, let's look at the path of an air molecule as we take a breath in:

As the infographic displays below, when we go up in elevation, there is less pressure leading to less air molecules within each volume of air breathed in. Each air molecule still has the same percentage of Oxygen (21%) and Nitrogen (78%) and 1% of Carbon Dioxide and other elements, however, there's just fewer air molecules that results in "thin air".

At higher altitudes, there is less oxygen diffusing through the alveoli of our lungs and into our bloodstream. And the higher you go, the more pronounced physiological responses.

So what actually happens to our bodies and when does it happen?

Initial Physiological Responses – FIRST 72 HOURS

Respiratory Rate increases
HR increases (compensates for lower atmospheric pressure)
Potential headaches
Risk of dehydrationBody relies more on stored carbohydrate (glycogen)
Resting metabolism goes up, but appetite goes down (weight loss)
Restful sleep goes down as our breathing pattern changes
Iron needs go up

Effects After 2-3 WEEKS OF TRAINING at altitude

Increase in Red Blood Cells (cells that carry O2 throughout our body)
Overall blood volume will increase (fluid component, or Plasma)
Growth of more capillaries in the tissues throughout the body
Cellular level: Increase in the number of mitochondria occurs
Increase in the number of glycolytic enzymes
Increase in pH regulation = increase in exercise tolerance

Over time, all of these physiological changes help us function normally at altitude, but also increase our performance at lower altitudes and sea level.

Knowing this, we can plan for an athlete to go to a certain altitude, for a certain period of time and follow a correct training plan so that when they return to lower altitudes or sea level, they will have a performance boost. This is what we would call an Altitude Training Camp.

Show Me the Numbers

Altitudes: 5,000 - 9,500 feet. Any higher and sleeping, recovery and diet/hydration needs outweigh any positive possible physiological adaptations.

Length of stay: 3.5 - 6 weeks. We need ~3.5 weeks for full adaptation and benefits. Any longer than ~6 weeks and our high intensity fitness suffers as those sessions don't generate benefits at high elevations (we can't go as hard).

Benefits last: up to 21 days. When we come down to lower elevations or sea level, we can expect the physiological benefits to last about three weeks.

Fitness gains: competitive amateurs 2-5% and elites 1-2%. Additionally there is a huge mental boost for athletes as they feel incredibly powerful and fast.

An altitude camp: “It’s a sword that can be beneficial if used correctly, but can really whack you and put you behind if not.” - Geoff Burns, Ph.D.

PREPPING for Altitude Camp

1 - Show up with adequate Iron stores and consider supplementing while there. At altitude, our body needs to adapt to that lower pressure and less oxygen molecules coming with each breath, so it must produce more red blood cells. In order to do that, it uses our Iron stores. If we don't have enough adequate stores, the trip will become useless.

So it's recommended that we get blood work done ~6 weeks prior to the camp to check Iron and Ferritin (also recommend Vitamin D and CBC (package)) and assess whether we should begin to supplement prior to camp. Then retest a week out from the camp and either increase or keep the same supplement protocol in place as we go to altitude. *In all cases, consult a Dietician or Doctor to advise through this process.

2 - Show us RESTED. Doing a big week prior will not prepare us for that first, significant week at altitude with constant stress on the body.

3 - Mentally prepare by understanding and accepting that the altitude is the workout, and everything else is in addition to that! We will most likely go easy and shorter the first 3-4 days and then slowly add volume and maybe one or two more intense sessions the next week.

Once At Altitude

The Do's

Hydration. Hydrate aggressively, monitor weight and check urine color
Iron Status. Increase foods rich in iron. Consider increasing iron intake (under medical supervision).
Immune Health. Colorful fruits and vegetables to combat increased oxidative stress.
Metabolism. 3 meals, 2-3 protein-containing snacks & extra carbs per day. Maintain body weight!
Sleep. Good & Bad Foods/Fluids. Reduce sleep interruptions. Don’t over hydrate late in day

The Don'ts

Don’t burn too hot. Minimize intensity & don’t start days 1-4
Don’t Ignore Aerobic Energy System - Let the process work
Don’t under fuel - You are building something new!
Don’t under hydrate - We lose a ton of fluid immediately and then consistently due to dryer air and sun at altitude
Not respecting what altitude is doing to your body - changing cellular composition to handle oxygen better. Your body will be under a constant low-level stress when not training.