TOP TIPS FOR SUMMER
ALTITUDE TRAINING
Energy, iron and hydration..
UNDERSTANDING THE DEMANDS
Training at altitude can enhance athletic
training adaptations and performance. The
effects of combining altitude and heat are
also thought to provide further benefits to the
athlete. Understandably, this imposes some
tough physiological stress on the body. The
known benefit altitude training provides
includes increased haemoglobin mass,
increased blood volume and improved
capacity of oxygen delivery to the muscles
(i.e. V02Max). Whereas adaptions from heat
acclimatisation are increased blood plasma
volume
and
reduced
thermal
and
cardiovascular stress on the body.
blood cell adaptations.
¾ ¾ Energy availability: requirements at
altitude likely increase due to a raised
resting metabolic rate. Maintaining energy
balance is critical, otherwise training
performance is dampened, and increases
in
haemoglobin
mass
may
be
compromised as well as muscle recovery.
Important factors to consider are meal
temperature, osmolality and exercise
intensity. High GI carbohydrates during
and immediately after exercise are
preferred, and main meals favour complex
CONSIDERATIONS
¾ ¾ Iron levels: Iron is an essential component
of red blood cells and requirements at
altitude increase to upwards of 50–100
mg of elemental iron/day to support red
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ReFuel Magazine Summer 2019-20
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carbohydrates (low GI) such as whole
grains, vegetables, fruits and legumes.
¾ ¾ Fluid: hydration is very important in hot
and hypoxic environments. Increased risk
of dehydration due to increased
respiratory
water
loss
(enhanced
ventilation) is possible. Fluid intake of
water, salt, carb-electrolyte drinks and
juices should be used to aid hydration.
Liquid carbohydrate beverages can also
optimise energy availability when appetite
may be suppressed in these environments
or due to gastrointestinal issues.
ZARA NANCE
A Sports Dietitian with a keen interest in the everyday athlete and weekend warrior,
currently working in weight-loss and as a clinical educator for University of QLD.