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Training and racing at moderate (2,600m) or high (3,500m) altitudes has nutritional implications as well as physiological affects.  Nutritional affects of higher altitudes:

1. Increase you basal metabolic rate (energy expenditure at rest) by 10-17%
   
2. Increase the reliance on blood glucose (muscle fuel) and muscle glycogen (storage form of glucose
   
3. Increase fluid loss due to increase respiratory work
   
4. Increase erythropoiesis, therefore increasing iron requirements. (1)    
   

Compared to sea level there is a greater reliance on blood glucose and muscle glycogen as a fuel source during rest and during exercise.  A higher percentage of calories from carbohydrates is recommended in an effort to maintain glucose supply and replenish your stores after an exercise bout.

Glucose is the only fuel used by the brain, without dietary sources the body will metabolism fat into glucose. The cost is a build up of a byproduct, ketones. A high level of ketones can lead to poor coordination and decision making, one reason why more skiing accidents occur later in the day.  Also fat can not be metabolized quickly enough as an energy source to maintain exercise intensity above light to moderate effort.

Fluid needs are also higher due to increased losses during breathing at rest and during exercise. At moderate and high altitudes add 2 liters and 4 liters respectively above sea level consumption. (2)

Despite the physiological need for more calories and fluid there may be decrease in desire and at extremely high altitudes one's eating ability may be compromised. 

Dietary Recommendations:

• Small, frequent feeding
• Increase carbohydrate intake
• Oatmeal, mashed potatoes, rice, noodles, breads
• Fruit & Vegetables
• Iron rich foods (daily iron requirement men 10mg, women 15mg)
• Lima beans, cooked, 1 cup: 4.6 mg of iron
• Spinach, canned, 1 cup: 5.0 mg
• Enriched Cereals, check label
• Chili con carne, with canned beans, 1 cup: 4.5 mg
• Instant breakfast with milk 1 pack: 5.0 mg
• Calf liver, fried 3 slices: 13.0 mg (3)

1.  Meyer, NL and Parker-Simmons, In Preparation for Torino 2006: Dietary Needs of Winter Sport Athletes, SCAN’S Pulse, Winter 2006, Vol. 25, No. 1
2.  Lickteig, Julie, MS, RD, FADA, Exercise at High Altitudes. In: Rosenbloom, C. PhD, RD. Sports Nutrition a Guide for the Professional Working with Active People. Chicago IL The American Dietetic Association, 2000.
3.www.mcgill.ca/studenthealth/information/nutritionalhealth/ironrich/ (assessed 2/01/06)