Fueling for the Summit: Essential Nutrition Tips for Conquering Ama Dablam

Climbing to Ama Dablam is one of the greatest and most physically and mentally challenging trekking. Ama Dablam not only just demands your physical and mental ability and strategy but it also demands your nutrition plans. Your body is constantly suffering because of the altitude, cold and physical exertion.

To let your body perform efficiently in high altitude area and stress your body needs a proper nutrition plans. This blog will guide you to some nutrition tips that might help you in high altitude areas like Ama Dablam. With the right nutrition intake your journey will be success.

Increase Caloric Intake to Match Energy Demand

At the high altitude there is a high chance you will burn more calories due to physical stress and high altitude climbs it is scientifically believed that climbers need 3500 to 6000 a day as the level of calories depends upon your physical and altitude demand.

It is necessary to consume energy dense food that provides your body enough fuel without overlaying large portions. Nuts, cheese, energy bars and nut butter are the better options that provide your body right amount of calories. Taking frequent snacks will reduce the hugeness or not wanting to eat food.

Carbohydrates should be your ultimate friend in high altitude

Carbohydrates are the main sources of energy in the high altitude places where oxygen are limited and fat metabolism is slow. They are easy to digest and offers you frequent and quick energy carbohydrates can be your meal or snacks and both.

Consume carbohydrate rich foods like oatmeal, rice, pasta, and whole grains breads especially during meal time. Supplements can be easy some examples are glucose gels, candies, and fruits during strenuous climbs. Keeping carbohydrates intake high can reduce fatigue.

Don’t neglect protein as it supports recovery and maintain muscles

Carbohydrates are necessary for body but protein also plays a very vital role when it comes to recovery and muscles preventions. Your muscles can be sour, torn and can be damaged at the high altitude as Ama Dablam summit needs your physical ability more. Take protein containing foods like eggs, lentils, canned tuna, jerky and protein bars. 1.2 gram to 2.0 grams of protein per body is necessary and if you cannot each much amount of protein consider taking protein powders or supplements.  

Consume fats as it provides long lasting energy for endurance

Healthy fats provides a long lasting energy for endurance essential for long days submit push and long days trekking. Foods like nuts, seeds, cheese, olive oil and ghee contains high amount of good fats and can sustain energy over extends periods. While fats is not a supplement for high altitude climbing but it contributes to carbohydrates. Balancing your foods with carbohydrates and fats can contribute to steady energy. Fats intakes are very essential for long days trekking.

Hydration is crucial drink more than you think you need

Dehydration is the major reason why people suffer from sever altitude sickness. You loose more fluids because of the high respiration and excretion. Drink at least 4 to 5 liters of water daily and more during your submit day push. Consider adding electrolyte tablets or powders to replace lost salts and improve fluid retention. Consume warm fluids like soups and tea as these are easy to consume in colder climate.

Minimize caffeine and alcohol intake

Caffeine and alcohol are the main reasons why your body gets dehydrated. These can lead your body to dehydration and well as cause problem during your sleep. Alcohol should be fully avoided during acclimatization and climbs because it causes lack of oxygen and increase of dehydration. Save alcohol for your celebration after you finish your whole journey stay well headed and hydrated.

Focus on iron rich foods for better oxygen transport

Iron is known to be rich in oxygen and better blood flow it is crucial that your body should be energetic and full with oxygen. Some of the iron rich food you might take are red meat, lentils, spinach, and fortified cereals that can support in hemoglobin production. You can also intake vitamin c rich foods like oranges or bell pepper to enhance absorptions. If you have iron deficiency or anything related to iron problems then you should consult doctor as good iron will ease the acclimation process.  

Eat frequently until you are hungry

As the oxygen level drops your body often ignores food. This can cause change in digestion despite this eating frequently will increase your blood flow and fuel your body to prevent you from energy crashes. Eat frequently eat small meals and take snacks every 1 to 2 hours while trekking or climbing. Keep snacks available stuff your jackets pockets with small foods like chocolate, energy bars and candies. Eat high calorie snacks that are easy to digest such as dried foods or granola bars.

Prepare and Taste foods before your expedition

Some foods can cause you allergy so it is very important to experiment with different high calorie, nutritious rich foods during training to find out which food works out for your body the best. During your trekking you don’t want to find your body toxicant by any foods. Practice eating at high altitude if it’s possible. On weekends try going to the high elevation and eating the foods you might need during your Ama Dablam trekking. Pretest to ensure that if your stomach can handle the following food or not.

Choose Foods that are lightweight and portable

Weight is the important factor during any climbing especially during risky and high altitude trekking. Choose those kinds of foods that are lightweight, compact and have long expiry date. Dehydrated foods, dried noodles, trail mix and powder soups can be the best option for you. Use vacuum sealed food so that it will be durable for longer days and there is less chances that your food might get infected with bacteria. A good balance of connivance, taste and nutrition helps to ensure good and healthy appetite.

Make breakfast priority before trekking

You should consider taking breakfast before starting your trekking early. Try eating foods like oat meals, powdered milk, scrambled eggs, nuts, breads, tea and soup which contains high energy making your body highly concentrated and energetic throughout the whole day. If you struggle to eat during morning time try drinking warm water, calorie rich smoothie or shakes. Don’t forget your breakfast even you are in a rush.

Use Supplements smartly and not excessively

Foods are known to be the ideal for energy but it’s not all that supplements can also be the grate source of energy on high altitude consider bringing multivitamins, vitamin C, magnesium, iron tablets and protein powders. Electrolyte tablets and glucose gel can be useful during physically demanding trials or valley trekking. However you should not completely rely on supplements as they can replaced by real foods using them as a backup and primary nutritious strategy can be very beneficial.

Understand the role of Sodium and Electrolytes

Sodium loss causes sweat increment at high altitude trekking at cold altitude weather. Sodium balances your fluids and help in better muscles functions. Take salty snacks like crackers, soups and salted nuts. Use electrolytes powder or tablets regularly especially when you are ascending to long climbs or longer submit days. You should be mindful not overhydrate without recharging electrolytes which can lead you to hypothermia.

Reward yourself with tasty and comforting treats

Rewards makes an individual feel motivated taste fatigue is very common at higher altitude making it difficult to eat enough. Consider bringing your favorite treats like chocolates, cookies, dried fruits, gummies and bars which can lift your spirit up and encourage you to eat. Psychological factor plays a vital role in this trekking as a comfort foods can remind you of home which boost your will power. Don’t get guilty about sugar intakes they sever both emotional and caloric purposes balancing them with nutrition intakes is the key.

Plan your food strategy for submit days

Submit day is the most physically and mentally challenging part of the journey. Prepare some advance foods for submit day bring compact high energy giving snacks like energy gels, honey sachets and dates which are easy for you to carry and easy for you to eat while wearing gloves. Hydrate yourself well night before submit push take frequent sips during the climb. Eat well to eradicate stomach discomfort.

Reflect and adapt your nutrition for future climbs

Every climb and every destination teach you something new about your body and how it does performs well and what types of food reacts to your body. After climb the food you take reflect your energy and your physical ability. Before committing to Ama Dablam try to explore the places which are lot easy. Journal your food intakes your reaction to the foods.

Conclusion

The main things to remember during nutrition intake is you should be well hydrated the foods you take should be rich in irons, protein, carbohydrates and calories. Blood and oxygen circulation depends on the food you intake. Planning a nutrition is making yourself safe and healthy.