Episode 122 of the AI-powered
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We Do Science - The Sports Nutrition Podcast
#122 - "Nutrition and Altitude Training" with Trent Stellingwerff PhD
Nov 20, 2019
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.
01:15:49
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Quick takeaways
- 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.
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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.
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