Going for a mountain trip? Keep these food tips in mind, so you climb from strength-to-strength .Food is not merely sustenance; it’s a life-force. Mountaineering is one such sport that requires high energy. The food you eat, can either make or break your ascent. And that’s where quality nutrition makes all the difference.
We compiled a list of food items that you should consume before your mountaineering expedition, based on essentials gathered from mountaineering experts.
The pre-climb meal
“The intensity of climb is governed by speed over the ground and elevation gain. Your intensity is also based on the length and difficulty of your climb.”
You’ll have to keep your speed below anaerobic threshold so you don’t cross endurance level.
That’s where you’ll need the pre-climb meal (pre-competition meals or pre race meal), which is eaten at least two hours before the start. It includes 60% to 70% carbohydrates (unprocessed or minimally processed whole grains, vegetables, fruits and beans), low fat, low protein (fish, poultry, eggs, meat, breads, cereals, rice, pasta, dried beans and dairy products), low salt and 8 to 16 ounces of water.
Keep your food intake ideal
You don’t want to feel too full or deprived during the climb either. Fuel your body with easy-to-digest carbohydrates such as oats, brown rice, fibrous vegetables like broccoli, fruit, milk, oatmeal, banana, sweet potatoes and whole grains. Avoid any kind of fats pre-workout because they are slower to digest and can cause stomach problems.
Maintain a balance
A good balance of protein, fat, and carbohydrates is required so that you won’t need to supplement it with pre-workout fuel. Have a carb-protein snack 30 minutes before the climb.
Prepare in advance
Start prepping your body one day before the climb. The supper before your ascent should have lots of carbs like milk, yogurt, whole fruit, fruit juice, grains, bread, rice, crackers, cereal, legumes, beans, starchy vegetables, potatoes, corn and sugary sweet and also refill your glucose levels.
Make wise choices
Go for healthy alternatives – the super foods like whole-grain products, beans, lentils, potato, just like fruits rich in sugar, such as banana, nectarine, or dates. Moreover along with carbs, don’t skip on protein.
Add a handful of nuts
Unsaturated fat deserve your undivided attention, so grab some sardines, nuts like almonds, pistachio or walnuts and or berries like raspberry, blueberry or cranberry to your meal.
Keep your breakfast goals thrifty and Stay hydrated
More energy and nimble digestive system is what you need before the climb. Say no to a heavy meal and yes to carbs, whole-grain bread, porridge and pancakes with dried fruits
At the same time, your body needs hydration, but not like you think. Two cups of tea or coffee will suffice. Avoid too much morning drinks which make you diuretic as well as protein and fat as they accelerate digestion.
