Training at altitude brings unique physiological stresses, and proper nutrition becomes even more critical for athletes aiming to maximize gains. At elevations above ~1,600-2,400 meters, oxygen is scarcer, basal metabolic rate increases, and energy demands rise. 2 Athletes often experience reduced appetite and altered fluid loss through breathing and urine, leading to risks of undershooting needed calorie and nutrient intake. To adapt effectively, it’s essential to monitor energy availability closely so that every training session supports performance rather than depleting reserves.
Carbohydrates, iron, hydration, and antioxidants become keystones of altitude nutrition. Carbohydrate intake should be higher than at sea level—athletes may need up to 12-13 g/kg/day when training intensively at altitude. Iron stores are particularly important; hypoxia triggers erythropoiesis (new red blood cell production) and demands more available iron to support increased hemoglobin mass. Without sufficient iron, gains in oxygen‐carrying capacity are blunted. Hydration also is challenged: increased respiratory water loss and urine losses require more disciplined fluid intake and electrolyte balance.
To translate altitude nutrition into real performance, timing and quality matter. Athletes should practice their nutrition plan during training so they can digest foods well in the field; for example, lighter, easily absorbed carbohydrate sources during activity, and balanced protein + carbohydrates right after to support recovery. Natural sources of antioxidants (fruits, vegetables) help counter oxidative stress, and vitamin D status should be managed, especially in low-sunlight conditions. Working with a qualified sports dietitian helps ensure that altitude adaptation doesn’t come at the cost of lost muscle or immune impairment.
