Month: April 2017

Adventure Nutrition for Mountain Projects

  Last Saturday I co-hosted a Adventure Nutrition Workshop at The Mountain Project structured around giving mountain athletes nutrition tools to train and prepare for big days in the mountains. It was day of working out, learning and applying nutrition, and eating! Too often what we eat (or don’t eat), when we eat, and how we eat limits our ability to meet new challenges and achieve goals. The group who joined us on this day was not only motivated by a broad spectrum of mountain projects (from day hikes to ultra-running races), they were also inspiring athletes committed to their quest, open to trying new things, and just plain fun people to spend a Saturday with! We closed the day experimenting with nutritious ingredients in the kitchen to make four varieties of one-of-kind energy snacks! While each group made it their own, here was the basic premise of the recipe. Base Layer Ingredients: ¼ cup chopped flaxseeds 1 cups dates or figs chopped 1 cup steel-cut oats (could substitute with rolled oats or quinoa) 1/4 cup whey …

At the three hour mark of a long run I am always on the edge of cramping. Is cramping more fitness related, nutrition or hydration related?

  The answer is that it could be both. Muscle cramps are general caused by tired muscles, which is inevitable in distance running. They can also be caused by a sodium imbalance and dehydration. Staying hydrated is a tricky proposition because there are so many variables that impact how much fluid and sodium you sweat out during your run. Intensity, fitness, heat, humidity and altitude are some of the things that will impact how sweaty you get. How much any body sweats can vary between ten to eighty ounces per hour! That is a high amount of variability. The concentration of sodium in that sweat also varies greatly with an average concentration of about one-thousand milligrams per thirty-two ounces. In other words if you lose two pounds of sweat you may have also lose around one-thousand milligrams of sodium that needs to be replaced by drinking and eating sodium! Of course these numbers are highly variable with the environment and individuality. Determining your sweat rate can be a useful tool in bench-marking how much sodium …