CTSS MOUNTAIN NUTRITION GUIDE The rst steps to planning for your mountain adventure Making sure your nutrition and hydration strategy is well planned, practiced and packed for your mountain adventure should receive the same level of attention and dedication as your tness, skill honing, and gear preparation. Knowing how to optimise your food and uid intake during your big mountain days will help you: ‣
Manage your energy levels
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Stop you from getting tired so soon
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Get more enjoyment out of your day
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Manage your mood and motivation better
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Prevent signi cant weight loss
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Boost your chances of summit success
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And keep you safer
Some of the common mistakes mountaineers make eating and drinking: ‣
Taking a bunch of snacks thinking if you like them back home you will manage to eat them on the mountain.
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Not having a plan and not practicing that plan (more than once) before your trip.
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Losing a lot of weight is all part of the mountaineering experience.
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Expecting all your meals are going to be similar to what you eat back home.
Here are my top recommendations to help you plan, prepare and practice your nutrition and hydration strategy for your mountain adventure: Work backwards in your preparation, think about how each day is going to look in terms of duration, physical e ort, technical skill requirement, access to foods & uids (you can use you trip itinerary to help you with this). ‣
How many days will you be on the mountain and require you need to take snacks with you when moving in the mountains?
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How long in approx. hours per day will you be spending moving on those days?
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What is your recommended weight allowance of snacks for your speci c trip? (This information is provided as part of your trip itinerary).
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Produced by Rebecca Dent