Nutrition & Conditioning

Much of the information you will need about Nutrition, Hydration, and Conditioning will be found in Freedom of the Hills. Your group leader and assistants will be full of additional information. Ultimately, this program is a great time to learn how to regulate and balance your individual needs. Know that these are just recommendations and you are encouraged to research and develop what works best for you.

Lesson Objectives

After reading this page students should be able to:

Watch: Preparing for a Climb

Conditioning

Food, fuel, stove, tent, sleeping bag, eating tools, harness, crampons, ice axe, and rope, add up to more than 50 pounds for a 5-day climb. We hike in order to get in shape for climbing, and to learn how to self-regulate with additional weight. In BCEP, the conditioning programs start with shorter hikes with moderate elevation gain. Each weekend the hikes get a little longer and the vertical gain increases. This challenges the body but works up slowly to avoid injury. It takes time for large muscles like our quads to build strength, for our smaller muscles like our abs and back muscles to develop the balance we need for rugged terrain, and for the muscles and ligaments around our joints to build resistance or get used to the impact of many miles of steps.



In addition to weekend training hikes you should include regular aerobic and strength training in your weekly routine. Mazamas recommends the following as a minimum:

Nutrition

A balanced nutrition and adequate caloric intake is critical for mountaineering performance and enjoyment. It provides energy for physical and mental activity and for warmth. It also supports physical gains through healing and recovery. The demands on the body from mountaineering are complicated by elevation, temperature extremes, extra load, long days, and extended trips. As well as nutritional considerations, food should be light as well as pleasurable to individual preference. Food is an area of extreme variance for each climber. Nutrition differs depending on the expected duration of your activity.  Experiment widely to find what works best for you.

Macronutrients

Carbohydrates

These are the main source of fuel for the body. They are sugars, starches, and cellulose (fiber).

Protein

These provide structural support for cells, tissues, and organs. These are necessary especially in post-climb recovery.

Fat

Assist in cognitive and physical processes as a stable source of energy for the brain. Often used as a source of energy after carbs have been depleted in the body.

Note: This is just one example, not a suggestion or guideline. You may find that packing different food works better for you.

Hydration

Hydration in the mountain environment is especially important due to the cold air temperature that removes extra moisture with every breath. This means that climbers need to increase their fluid intake as they expend water through perspiration and respiration. Some climbers prefer a hydration bladder in order to have a continuous supply of water, though keeping the drinking tube ice-free can be challenging on cold climbs. A wide mouth Nalgene bottle is usually carried for backup if the bladder freezes.

Hydration in the alpine is often paired with electrolyte options to help balance proper levels of hydration through to the bodies cells.  

Post Climb

During prolonged activity, muscle breakdown, and glycogen depletion occurs. Being intentional about post climb nutrition can have a significant impact on performance and recovery. Post physical activity the body replenishes glycogen stores and repairs muscle.

Knowledge Check

Please complete the required knowledge check before moving on:

Suggested Reading: