Uphill Athlete Podcast How to Eat for Recovery: Nutrition Strategies for Mountain Athletes
Jun 10, 2025
In this discussion, Alyssa Leib, an in-house registered dietitian for Uphill Athlete, shares vital nutrition strategies for mountain athletes focusing on recovery. She emphasizes the risks of under-eating and outlines the importance of calorie, carbohydrate, and protein intake for optimal performance. Alyssa also reveals the benefits of milk before bed for muscle repair and suggests magnesium supplements for better sleep. Lastly, she highlights antioxidant-rich foods like tart cherry juice, underscoring the crucial link between nutrition, recovery, and restful sleep.
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Eat Enough To Enable Recovery
- If you feel persistent hunger, low energy, or poor recovery, eat more to support training and healing.
- Tune into subtle cues like increased fatigue or soreness and raise calorie intake accordingly.
Carbs Drive Recovery More Than You Think
- Carbohydrate intake before and especially after training strongly influences recovery and soreness.
- Eating carbs around workouts helps athletes progress faster through training cycles.
Lock In Baseline Nutrition First
- First secure baseline nutrition: sufficient calories, carbs, protein, and regular meal timing around training.
- Only then layer on recovery 'hacks' like supplements or specific foods.
