An Important Consideration For High-Altitude Mountaineers

​In this article and podcast, we explore an important consideration which can make a major difference to a mountaineer's performance, comfort and mood when at high altitude. 

Nutrition Tips For High Altitude Mountaineers

Today, I want to talk about a very important consideration for high-altitude mountaineers.

Fueling.

Make sure you are doing everything you can to get enough food in during your expedition.

Because when we go to high altitude, whether it is a full mountaineering expedition or even just a holiday, under-eating is incredibly common.

And it usually happens for a few key reasons.

First, at high altitude, we burn more calories. Every movement costs more energy than it does at sea level. Even sitting around doing nothing burns more calories.

Second, appetite is often suppressed. Hunger signals are weaker. So even though the body needs more energy, we feel like eating less.

Third, food options are often limited or unappealing. Non-perishable foods. Base camp and on-trail meals that are not exactly exciting.

All of this combines into the same outcome.

We undereat and underfuel.

The problem with this is simple.

Under-fueling can:

• Reduce exercise performance
• Reduce mental clarity
• Increase fatigue
• Worsen mood
• Make the whole experience far less enjoyable

If you are on a very short trip, this may not be a huge issue.

But if you are on a longer expedition, it can seriously impact your enjoyment and your chances of success.

This is something you want to prepare for.

Now, I want to be clear about something.

I talk about minimising under-eating, not avoiding it completely.

Because realistically, avoiding it entirely is almost impossible.

Most studies show that people lose weight at altitude.

The only situations where people do not are:

• When someone is forced to eat a set number of calories
• When people are given constant access to calorie-dense liquid foods

Neither of those is very practical for most mountaineers.

So the goal is simple.

You will probably undereat on high altitude expeditions. 

Your job is to minimise it as much as possible.

Here are some basic but very important considerations.

1) Eat At Every Meal

This sounds obvious. But it needed to be said.

I often hear stories from mountaineers reporting they just did not feel like eating, so they skipped meals.

You may not have an appetite. You may be tired. You may be cold.

But you still need to keep on top of your meals.

Even if it is a smaller portion. Or if you have to sit over it for quite a while, and have a bite every few minutes. But you need to eat at every meal.

2) Energy-Dense Snacks

For any high altitude expedition, stock up on energy-dense, delicious (to you) snacks.

Regular snacking is one of the most powerful tools for maintaining energy on long expeditions.

This becomes even more important at altitude when appetite is low.
Your snacks should be:

• Tasty
• Calorie-dense
• Easy to digest
• Lightweight
  ​
  

Ideally, your snacks should be predominantly high-carbohydrate, low-fat, low-protein, low-fibre.(And then in your meals, have something a bit more holistic)

Why?

The body relies on carbohydrates more and more during exercise at high altitude. And we can only store a limited amount of carbohydrates in our bodies at one time. So for the best effect, we want to be regularly 'topping' up our stores with high-carbohydrate snacks (which are easy and quick to digest and won't sit in your gut).

When planning these things, think about what you actually enjoy eating. And what will be practical and realistic on the expedition?

Another good tip to consider is to bring a mix of flavours.

Sweet and savoury. Maybe some spicy or sour.

Taste preferences can change at altitude. Something you love at sea level may suddenly be unappealing. So give yourself options, so you always have something to eat, no matter what you feel like.

Finally, give yourself a reminder system to snack. Because appetite might be suppressed, hunger might not be the best cue to stay on top of this. So come up with a system.

Maybe give yourself the goal to have a bite or two of something every time you stop for a brief rest. Or every hour. Or use a buddy system to remind each other.

Whatever works for you.

3) Consider Liquid Calories

Liquid calories are often easier to consume when appetite is low.

They digest quickly and are easier to get down when you do not feel like eating.

A very simple option is electrolyte drinks with carbohydrates.

They provide fluids and energy (e.g. carbs) at the same time.

If you struggle with dinner in the evenings, consider something like:

• High-calorie hot chocolate
• Powdered drink mixes
• Carbohydrate supplements
  
  

Warm drinks with calories can be very effective.

4) Protein Supplementation (For Longer Expeditions)

If you are on a longer expedition, you may want to consider protein supplementation.

Protein intake at altitude is often low (due to access).

Protein is important for preserving muscle mass.

Protein powder is lightweight, easy to carry, and easy to consume as a liquid.

You can mix it with hot chocolate or other calorie-dense drinks.​

Use this to complement your meals, and it can be an easy way of filling up a gap in your nutrition.

Final Tips And Thoughts:

All of this is basic:

• Eat your meals.
• Snack regularly.
• Use liquid calories.
• Fill protein gaps where needed.
  
  

But the application matters.

You need to consider:

• Where are you in the world 
• What food access do you have
• Whether meals are provided
• Cold and extreme conditions
• Gloves, oxygen masks, and the practicality of actually accessing your food/snacks
  
  

You also need fallback plans.

If you do not feel like dinner, what is your backup?

If sweet snacks are unappealing, what else do you have?

If snacks freeze, what then?

Think through these scenarios in advance.

Also, remember to set reminders.

Do not rely on motivation or appetite.

Create systems that prompt you to eat.

One last very important thing:

Practice all of this during training.

Do not bring new snacks or supplements to altitude without testing them.

Use them on training hikes. Use them on long cardio days. Make sure your stomach tolerates them.
Gastrointestinal issues are another major reason people stop eating. So test everything thoroughly!

Wrapping Up

At high altitude, under-eating is common.

You will probably lose some weight.Your job is to minimise it.
A little planning here goes a very long way.

It can make a massive difference to:

• Performance
• Comfort
• Mood
• Enjoyment
• Success
  
  

I hope this serves as a reminder and maybe a small kick to put more thought into this.

Because this simple area can have a huge impact on your expedition.

And if you needed help with your training and preparations for a high altitude mountaineering expedition, you can learn about the Online Summit Program here:

Online Personal Training For Mountaineers

Yours in adventure,

Rowan