Altitude causes significant physiological and metabolic changes in the body. Unsurprisingly, the higher you go, the more significant the effects. In general, altitude is known to significantly increase energy demands, carbohydrate use, oxidative stress, and iron requirements. Are you prepared for the effects of altitude on your body during your next big mountain adventure? If not, Mountain Athlete Nutrition is here to help. DM me to learn more about available services. #altitude #altitudetraining #altitudenutrition #mountaineering #mountainlife #womenwhoclimb #fuelyouradventure #nutritiontips #registereddietitian #sportsnutrition #mountainsports #mountainathletenutrition
Deconstructing carbohydrate considerations for racing or other all day adventures. TLDR: For events lasting 1-2.5 hours, aim to consume 30-60 grams/hour (including the first hour!). For events lasting >2.5-3 hours, aiming to consume 90 grams of CHO/hour through multi-transportable carbohydrates is recommended. Intentional gut training may help you meet these higher intake levels. #mountainathletenutrition #mountainsports #trailrunning #endurancetraining #endurancenutrition #womenwhorun #ultraendurancenutrition #fuelyouradventure #mountainathlete #enduranceathlete #dietitian #evidencebasednutrition #mountaineering #nutrition
Warm beverages can make all the difference in maintaining hydration status during winter sports or on those cold, wet days in the shoulder seasons. Frozen water can become a major issue on long, cold days. (How many of you have been there? I certainly have!) Additionally, hypothermia can lead to a loss of appetite and reduce our drive to drink. As simple as it is, hot beverages can assist with preventing dehydration through many avenues. #winterhydration #mountainathletes #mountainathletenutrition #nutrition #sportsnutrition #sportsnutritionist #nutritionformountainathletes #nutritionmistakes #nutritiontips #fuelyouradventure #womenwhoclimb
A look into a dangerous behavior I commonly see in endurance and ultra-endurance athletes: the use of NSAIDS/Ibuprofen during long distance events. #mountainathletenutrition #ultraendurancenutrition #ultraendurancetraining #mountainsports #mountainathletes #endurancenutrition #endurancetraining #painmanagement #enduranceathlete
Let's take a critical look into what's trending now: keto diet for fat adaptation. #mountainathletenutrition #endurancenutrition #ultraendurancetraining #ultraendurancenutrition #endurancetraining #evidencebasednutrition #nutritionscience
Evidence strongly suggests that drinking to thirst is the number one way to maintain proper hydration during ultra-endurance activities. Surprised? Programmed drinking can be fraught with problems. However, if you prefer a programmed approach, aim for 140-250 mL of fluid every 20 minutes. #mountainathletenutrition #mountainathlete #endurancenutrition #ultraendurancenutrition #trailrunning #mountainsports
Quick Tip Thursday: Dissolvable protein powders can be easily added to drinks to add protein to your endurance nutrition plan. This may be especially useful if you are struggling with GI distress. #mountainathletenutrition #endurancenutrition #ultraendurancenutrition #endurancetraining #ultraendurancetraining #trailrunning #mountainathlete
I am giving away 2 free 1-hour intensives. Aka 1:1 sessions with me, valued at $200 each! To enter, simply complete the survey below or leave a comment and I will DM you the link. The survey will help me create new programming to best support all of you mountain athletes! 🙏 Survey: https://forms.gle/Jqyjr5sSGvWBobgw9 #mountainathletenutrition #endurancenutrition #ultraendurancenutrition #trailrunning #mountainsports #mountainathletes
Do you train with your race day nutrition? #mountainathletenutrition #endurancenutrition #endurancetraining #ultraendurancenutrition #ultraendurancetraining #fuelandhydrate
Consuming protein during endurance exercise has been shown to minimize muscle damage and improve feelings of muscle soreness. Do you consume protein during your long run or adventure days? #mountainathletenutrition #mountainathlete #endurancenutrition #ultraendurancenutrition #endurancetraining #ultraendurancetraining
Endurance and ultra-endurance athletes need to consume at least 500-700 mg of sodium/liter of fluid consumed. If you are a heavy sweater or exercising in hot or humid environments, you may need even more. How does your favorite sports drink compare? PMID: 17277604, PMID: 31699159 #ultrarunning #sportsnutrition #enduranceracing #mountainathlete #ultraendurancetraining #ultraenduranceracing #mountainathletenutrition
How dialed in is your nutrition plan? Read on to see for yourself. #mountainathletenutrition #mountainathlete #ultraendurancetraining #endurancetraining #mountainsports #trailrunner #ultraendurancenutrition #endurancenutrition
A quick story to help you meet me, the founder of Mountain Athlete Nutrition: Emily Riddle, PhD, RDN. I am so stoked to support all you mountain athletes and to see you thrive in your training, performance, and health in the time ahead! #mountainathletenutrition #mountainathletes #ultramarathontraining #ultramarathoner #enduranceathletes #performancenutrition
Why should you choose a functional sports nutritionist? There's absolutely a time and place for conventional nutrition care. However, if you're an active individual looking to take a holistic, proactive, and personalized approach to your health and athletic performance, working with a functional sports nutritionist is the ideal option! I'm proud to provide functional sports nutrition services to active clients in my nutrition practice, Alpine Fuel Nutrition. I work with each individual to develop and evolve a nutrition plan unique to their body, health needs, and lifestyle. Our work together may include: ✨️ Nutritional, stool, and genetic testing to identify underlying predispositions or imbalances that affect health and performance ✨️Personalized nutrition plans for training and competition, periodized throughout the seasons ✨️Meal plans and recipes ✨️Supplements, when appropriate ✨️A holistic, inclusive approach that values health AND performance and considers the whole body, including navigating pre-existing health challenges such as IBS, PCOS, and Lyme disease. ✨️Close, frequent support throughout the entire process! If you're ready to take your health and performance to the next level, DM me, and let's talk about how I can help! . . . #sportsnutrition #coloradosportsnutritionist #coloradosportsnutrition #nutritioncoaching #mountainsports #fuelyouradventure #mountainathlete #mountainathletenutrition #outdoorathlete #functionalnutrition #functionalsportsnutrition
My name is Lindsay, and I help mountain athletes learn how to nourish their bodies to feel and perform their best in their sports and daily lives! I am not like most sports nutritionists out there... I wasn't a college athlete and haven't been running marathons since my early twenties. I came to mountain sports relatively "later" in my mid-twenties (though I have been skiing and long-distance running since childhood). In fact, nothing about my early adulthood was "normal." In my late teens, I became very sick with a mystery illness. After many years of suffering, unable to work and in and out of college, I was diagnosed with Lyme disease. I had dozens of symptoms and could barely walk up a flight of stairs without feeling exhausted. Around age 25, I moved to Colorado for a fresh start. I have always loved the outdoors and felt Colorado could be the perfect place to heal. Reconnecting with nature and engaging in mountain sports in Colorado became part of my Lyme "treatment" plan, helping me reduce stress and increase trust in my body after many years of health struggles. As my body healed, my ability to engage in mountain adventures skyrocketed. In the past four years, I've run numerous trail races, completed my first road marathon, climbed my first 12a, summited Mt. Rainier and Mt. Baker in Washington, summited and skied Mt. Bear in Alaska, and have backcountry skied across Colorado. 🏃🏻♀️⛷️🧗🏻♀️🗻 Simultaneously, I built up my professional experience working as a nutritionist in a functional medicine practice and studying sports nutrition. Together, these experiences led me to realize that whole-body health is the foundation of athletic performance, and that is how I approach nutrition with my clients! While I may not have dozens of marathons or summits under my belt (yet!), I have the profound experience of building my health and athletic journey from the ground up. If you are a mountain athlete seeking nutrition support from a provider with professional AND lived experience, a holistic health perspective, and abundant compassion, you are in the right place! Visit the "website" link in my bio to learn more about how I can help you!
I'm running my first marathon tomorrow in beautiful Boulder, CO! 🏃🏼♀️I've run many trail races, have summited mountains, and braved many scary conditions in my wilderness adventures; yet, for some reason, this marathon feels really high up there on my list of nerve-wracking adventures! 🙃 I'm trying to remind myself that I've done hard things before (it should also feel like a piece of cake compared to healing from Lyme disease, just saying...), and I know I can do a hard thing tomorrow! 😅 I've put in all the prep I can, and now all I can do is show up and do my best! . . . #marathontraining #marathon #outdooradventures #outdooradventure #trailrunning #trailrunnergirl #trailrunner #mountaineer #mountaineering #running #runningmotivation #runnergirl #runnerlife #mountaineers #coloradotrailrunning #coloradotrailrunner #training #mountainathlete #mountainathletes #uphillathlete #mountainathletenutrition #sportsnutrition #sportsnutritionist #functionalnutritionist #skiergirl
Some of the most gratifying days are the ones that start at dawn and end at dusk. Full value experiences. To pull them off we must consider the fueling demands as a critical aspect of the toolkit we bring along. All-day movement should be primarily powered by real, solid foods like sandwiches, burritos, homemade fig or date based bars, rice cakes, cookies, potatoes, pastries, etc. and less on highly processed sport nutrition products. And while carbohydrate is still the primary fuel source for exercise, during these long, low intensity days out we may benefit from having more balanced macronutrient intake to help with satiety (from protein) and keeping calorie intake high (from fat), since fat has more than double the calories per gram than carbs, and our stomachs can more easily digest and use fat as a fuel source during low intensities. Even though we may be moving relatively slowly, our absolute energy needs are still high! All of this helps slow down digestion and absorption in the gut, trickling energy into the bloodstream more evenly across the day when we’re not working super hard. A big reason athletes often suffer from gastrointestinal distress is an over-reliance on processed sport products, which empty really fast from the GI tract and can overload the gut if we’re not adapted to it. This stuff (think gels, blocks, sports drink) have their place, particularly for short, high intensity exercise, but if you’re subsisting on this stuff for a 6+ hour day in the mountains, your stomach (and palate) might end up rebelling. Don’t get me wrong though. Sour gummy lemonade rings brought me back from the dead after an hour-long bootpack yesterday. So: start the day well hydrated and fueled, eat and drink early and often (like every 45 minutes) and experiment with your food choices. So simple, yet so easy to mess up. #mountainathletenutrition #intheflow
After a very dry and warm early winter, we’ve received an early Christmas gift from Ullr of nearly 3 feet of snow here in the last 48 hours (with more on the way!), so it felt worthy to share my “How to Eat for Backcountry Skiing” article + podcast over on @prokit. Backcountry ski touring is quite an energy demanding sport. Between long skins to rack up vert, powering through hopefully waist deep powder, and critical mental decision making tasks related to mountain safety, nutrition should be a key factor in your pre-tour checklist. Some takeaways from the post: 1. Understand the energy demands of the mission you’re going on. Duration and intensity are the two main considerations for fuel requirements. 2. Make a plan. Failing to plan = planning to fail. This goes for all aspects of a tour plan (terrain decisions, gear selection, group dynamics, etc.) 3. Get organized in advanced, eat well before and bring enough snacks for the day. Friends don’t let friends get hangry on a powder day. 4. Don’t neglect hydration. Our thirst drive goes down in the cold, yet we still lose a lot of fluid grinding up the skintrack. More details in the post (linked in my profile) or on the podcast. Happy touring, share with your ski partners and be safe out there! 👌🏼🌯🏔 #backcountryskiing #performancenutrition #fueltheflow #mountainathletenutrition
Big ❤️ to my housemates/adventure buds @sloanstorey and @tucker.mccrerey for always getting me out of my comfort zone and into some very special places in the mountains. Scenes from a couple of big days out hunting couloirs, fueled by tofu burritos and PB&J’s, with the morale kept high through good conversation, good snow, and stunning views. Can’t wait for the next one 🥳 #dreamteam #plantfueled #skintracksnacks #skitouring #mountainathletenutrition #intheflow #springbreak