#122 - "Nutrition and Altitude Training" with Trent Stellingwerff PhD
Nov 20, 2019
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Guest Trent Stellingwerff PhD discusses nutrition and altitude training. Topics include physiological impact of altitude training, energy availability in endurance athletes, key nutritional considerations, iron supplementation, challenges of sports science research, and relevance for age group triathletes.
Iron supplementation is crucial for athletes at altitude, with an intake of 200mg/day showing superior results for increasing hemoglobin mass.
Focus on obtaining antioxidants from a diet rich in fruits and vegetables rather than relying on high-dose antioxidant supplements at altitude.
Other supplements like beetroot juice, anacetyl cysteine, beta alanine, and sodium bicarbonate lack sufficient evidence to recommend their use at altitude.
Deep dives
Importance of Iron Supplementation at Altitude
One of the most crucial supplements for athletes at altitude is iron. Research consistently shows that iron supplementation is necessary, especially for athletes with ferritin levels below 200. Iron intake of 200 milligrams per day has been found to be superior to 100 milligrams for increasing hemoglobin mass. Athletes can experience a three to seven percent increase in hemoglobin mass with proper iron supplementation. It is important to monitor iron levels before, during, and after altitude training to optimize the dosage and adjust as needed.
Limited Evidence for Antioxidant Supplements at Altitude
While there has been much interest in antioxidant supplements at altitude, the evidence is limited. Most studies have been conducted using simulated hypoxia rather than natural altitude, making the results less applicable. Moreover, high-dose antioxidant supplementation may interfere with the signaling processes involved in endurance training adaptations. Instead, athletes should focus on obtaining antioxidants from a diet rich in fruits and vegetables, which has shown more favorable outcomes in both clinical and sports nutrition research.
Lack of Evidence for Other Supplements at Altitude
Several other supplements, such as beetroot juice, anacetyl cysteine, beta alanine, and sodium bicarbonate, have been explored for their potential benefits at altitude. However, the current evidence is non-existent or extremely weak. Without sufficient research to support their effectiveness, these supplements cannot be recommended for athletes training at altitude. It is important to prioritize a balanced diet and proper nutrition rather than relying on unproven supplements.
Importance of Energy Availability at Altitude
One of the key factors to consider when training or competing at altitude is energy availability. Energy availability refers to the amount of energy an athlete has left over after exercise, which is crucial for optimal functioning and adaptation. At altitude, energy availability can be compromised due to factors such as increased energy expenditure, suppressed appetite, and potential sleep disruption. It is important for athletes to maintain adequate energy intake and monitor their symptoms to prevent an energy availability mismatch. Repeated exposure to altitude and proper caloric intake adjustments can help minimize these issues over time.
The Role of Iron in Altitude Training
Iron supplementation and monitoring are essential considerations for athletes training at altitude. Low iron levels can impact red blood cell production and compromise performance. It is recommended for athletes to have baseline blood work done prior to altitude training, specifically checking ferritin levels. If ferritin is below 35, starting iron supplementation four to six weeks beforehand is advised. During altitude training, a daily intake of 100-200 milligrams of elemental iron is recommended, depending on baseline ferritin levels. Monitoring ferritin levels during and after altitude training is crucial to adjust iron supplementation accordingly.
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Episode 122 of the 
