Food is an essential condition to achieve any sporting challenge. But diet has even more significance in performance if the duration of physical activity is lengthened over time, whether it is intense and precise physical resistance or whether it takes many hours a day for several days, and even weeks, to achieve the objective.

Mountaineers participating in high mountain expeditions should take care of the diet before, during and after each day. The energy supply they need to compensate for the high physical wear and tear that each climb represents is extraordinary. But the desire to eat and drink are limited by the fatigue of many days of effort, extreme cold conditions and hypoxia or lack of oxygen that occurs at altitudes that exceed 4,500 meters.

The foods selected for these marches must have a series of characteristics: small volume, concentrated in energy, easy to digest and requiring a lower oxygen consumption and energy expenditure in digestion.

Important energy expenditure

Over 3,500 meters high, a climber who makes an intense effort in the ascension has an energy expenditure that easily surpasses the 5,000 kilocalories (it even needs about 8,000 Kcal./day), up to three times more than the Daily amount required (1,800-2,000 Kcal.) by a sedentary person of the same age, weight and height.

The energy of the food should allow the mountaineer to march at the estimated pace, not forgetting the strength he needs to carry the backpack and counteract the cold of the environment. The proportion of energy obtained from food will be similar to any sport of resistance: between 60% and 70% in the form of carbohydrates, 10% to 12% in proteins and 30% in fats.

The fatigue that accumulates after days of intense effort, together with extreme cold and hypoxia, favor the loss of appetite. The key not to stop eating or drinking during the ascent is in the proper selection of food and beverages.

Acclimatization to food in height

During high mountain expeditions two types of diets are distinguished. The meals that are consumed in the base camp and those that are taken during the march. In the first case, climbers have more time to eat and enjoy, in general, a quieter environment, although this depends on various factors such as mountain type and weather conditions.

Sufficient feeding and hydration is essential to allow prolonged effort and to avoid cases of hypothermia and hypoglycemia

The mountaineer stays in the base camp for a few days and returns to it after the ascents to the nearby peaks to acclimate to the altitude. The meals at this time should be reparative, with a significant carbohydrate load, which will provide reserve energy, in addition to protein, nutrients that will serve (along with the above) for muscle recovery. The contribution of fats is essential, since it is the largest energy source.

Having a minimum reserve of fats helps the body to fight against the cold. However, the type of fatty foods will be carefully chosen, since they require more effort in their digestion. Products rich in fats, such as sausages, meats, eggs, fritters, whole milk or cheeses, among others, should be discarded. Nuts, combined with dried cereals and fruits, can be taken as an energy snack.

During the ascent, which can last for several hours or days, it raises another type of food. It is the so-called "attack food" or "ration march". It should be composed of foods of high energy value and easy digestion. Rapid and intermediate carbohydrate snacks such as energy bars, dried fruit mixed with dried fruits (dates, fig bread, dried prunes), cereal flakes and chopped fruit, among others, will not be lacking in the backpack. .

In moments of maximum effort or when you are near the summit, you can resort to glucose or dextrose gels or tablets. These products provide an immediate energy pulse that the mountaineer must take advantage of quickly. Afterwards, another ration of energy foods will be taken, so as not to feel weakness, since if it is not done this can appear the fearsome "pájara", that will compromise the return in good conditions.

In the mountains, the fight against exhaustion must be preventive: food and hydration sufficient to allow a prolonged effort and avoid situations of hypothermia and hypoglycemia.

In winter sports, the most popular is skiing. Many are anxiously awaiting the arrival of the white season and the first snowfalls to slip into their warm suit and descend the mountain at speeds of vertigo. However, one of the main disadvantages of skiing is the high cost of practicing it: renting and preparing the equipment, buying the right clothes, traveling and lodging in the mountains, ski pass ...

But if we do not want to leave the salary in the attempt or we just do not go skiing, there are alternatives, such as these winter sports to enjoy the snow without having to go skiing.

Hiking on the mountains

We do not need to travel to a ski resort to enjoy the snow and what the sport brings us in the middle of nature. Near the cities we can find places where you can practice trekking, hiking routes and mountain trails, such as the trails of the Port of Canencia, in the north sierra of Madrid.

Simply remember that it is important that you shelter properly and that you leave early in the morning: in winter the days are much shorter, and from six in the evening the darkness begins to fall, so that time arrives We must be back.

Snow rackets

If descending a mountain skiing is fun, snowshoeing also has its one, especially if we season with a snowball battle in the middle of the route. Snowshoes attach to boots and weave our weight over a larger surface, so it is easier for us to move through snow or ice.

The rackets are much cheaper than the ski equipment (you can find them in Decathlon for less than 50 euros the pair) and can be a good alternative to spend a day in the snow with the whole family.

Sleds in the snow

If there is something that amuses children and adults alike, that is the snow sled. From the most basic sleds to sit down and launch down the mountain to a few more elaborate options, with which we made our sled into a whole car.

To get off at top speed first you have to climb, so prepare your legs for a good ride up the mountain before enjoying the descent and the more than sure skid in the snow.

Fat bikes

Can you imagine riding a bike in the snow? Sounds complicated, right? Fat bikes make it a bit easier. These are bicycles with thicker wheels and much thicker than usual: lift a very low pressure and without suspensions. In this way the fat bikes are "grab" much better.

Although the ideal place to use fat bikes is snow, we can also make a lot of them in the sand of the beach, which is equally soft and malleable.

Snowbike

Another mode that combines bicycle and snow, but in a different way: in this case we change the wheels of the traditional bike for a pair of skis and ... voila! We already have a snowbike to enjoy the snow on "wheels".

With these bikes you can reach high speeds (the world record is 166 km / hour) and are highly valued by people with knee problems that limit them when practicing other snow sports such as skiing or snowboarding.

Ice climbing

Only for brave and expert mountaineers, the ice climbing invites us to enjoy unrivaled blue landscapes. To practice it we will need good protections, ropes, piolets and other equipment: safety is ahead of everything in this sport.

If you are still in an initial level, you can practice climbing to use in the different free climbing walls that exist in different cities. Practice first "dry" to be able to move easily on the ice.

Cross-country skiing

With this type of ski you will save your ski pass, but it is necessary a very similar equipment to the alpine ski. In this case, the skis rise in the area of ​​the heel, which is free to get a greater movement.

Cross-country skiing combines the best of mountaineering and downhill skiing: we will make a route on the snow walking with our skis, usually climbing up to a peak (you do not need to go by a marked path: we only need the presence of snow) As in traditional skiing. A demanding but very grateful exercise that will put us in direct contact with nature.

More and more we choose one of the many online mountain clothing stores to buy our clothes, tools and accessories for hiking. This has many advantages like not moving from home, being able to see in a very short time a lot of offers, etc. But it also has some disadvantages, the most serious, not having the advice of someone who knows that you need. 

Precisely in this article I will show you how to dress appropriately for hiking, so that when you enter an online hiking shop you know where to move and what to buy exactly.

THE THEORY OF THE THREE LAYERS

Surely many have read by some web of the thematic the famous theory of the three layers consisting of: a breathable layer, another that shelters and finally one that protects us from inclement weather. Well, let's explain this theory that any hiker should know to properly buy their hiking clothes.

The first layer must be breathable (synthetic materials), ie a cotton jersey is totally prohibited. Why? Some will ask, and the answer is very easy: when trekking sweat, so a breathable layer allows the sweat to pass to the outside and dries quickly, giving us more comfort; In addition, if we sweat, the temperature is low and our layer attached to the skin does not transpire well, the sensation of cold will increase drastically.

The second layer is the one that will provide us with a coat, avoiding that the heat that produces our body escapes, so that although it is cold we keep warm, usually for this purpose polar jackets are used for the upper part of the body.

Finally, we have the layer to protect us from the outside, this layer will prevent rain, snow, wind etc. Penetrate into our body, but we also need to be breathable. Now we have many garments made with membranes that allow both. And there are many jackets that provide the second and third layer at the same time and are removable. Personally I prefer these jackets when I buy mountaineering clothes in an online store.

TROUSERS AND FOOTWEAR

For the lower part, in very low temperatures or in places with very changing climatology, it is also convenient to use the theory of the three layers, with a thermal mesh and trekking pants would be covered. Already in more temperate zones is enough with a trousers of hiking, long or short, according to the time of the year.

As for footwear, the first thing to take into account the climate, for dry and hot climates is to look for breathability, instead in wet and cold climates, impermeability. Also, there are a wide variety of sneakers and boots to choose from at any online store with hiking equipment, so let's explain the 4 main families we will find: mountain slippers

- The hiking shoes are light and flexible, although they do not provide the ankle support offered by the rest, ideal for short walks and without many accidents.

- The medium shank boots are also lightweight and flexible, but also offer more ankle support, are ideal for people with a tendency to ankle injuries and do not have to carry much weight.

- Tall cane boots are perhaps the most used for long routes, with a very good hold of the joint allows you to carry enough weight in the backpack and go on rough terrain with a low risk of twisting the ankle and getting injured.

- Finally we have the mountaineering boots, indicated for very extreme situations like approaches to very high peaks and lands with ice and / or snow, for normal routes are too heavy and rigid.

I would just like to add that it is always convenient to carry the three layers in the backpack, especially in unfamiliar terrains and climates, you never know what is going to happen on the mountain and it is better to prevent than cure.

I hope this article will help you for your next purchases!