I wanted to add a nutrition-related topic to my blog for a while now, especially after being introduced to Chryso, because I found the perfect person with the expertise to answer my questions about nutrition and sports. Nutrition plays a crucial role in athletic success, helping to boost performance, speed up recovery, and maintain overall health. Whether you're involved in strength-demanding sports, activities requiring flexibility, or endurance challenges, the food you consume directly impacts your energy levels, muscle function, and ability to recover from physical effort.
Chryso Patsalidou is a Clinical Dietitian Nutritionist, a Master Practitioner in Eating Disorders & Obesity, and holds a Professional Diploma in Sports Nutrition. She’s far from your typical dietitian—something you’ll notice as soon as you meet her. At the Cyprus Pain Clinic, she specializes in helping individuals transform their relationship with food. I had the pleasure of meeting Chryso a few years ago, and her bubbly personality and positive attitude left a lasting impression. In this article, we are joined by Chryso, whose warmth, enthusiasm, and deep expertise in sports nutrition make her the ideal guide for this discussion.
Together, we will explore how someone can optimize their nutrition to fuel outdoor activities like hiking, rock climbing, and trail running. We’ll cover essential topics such as pre-activity meal planning, key nutrients for sustained energy, hydration and electrolyte management, and strategies for long-term energy maintenance during extended outdoor activities. Additionally, we'll discuss specific nutritional adjustments for high-altitude activities, recovery meals to enhance performance and reduce soreness, and how to adapt nutrition strategies for different weather conditions.
Pre-outdoor activity nutrition:
What types of meals or snacks are best for fuelling up before engaging in outdoor activities like hiking, rock climbing, or trail running?
Key Nutrients should include the following:
Carbohydrates: To fuel muscles.
Protein: For muscle repair and sustained energy.
Healthy Fats: For long-term energy during extended activities.
Meal ideas:
Oatmeal with Fruits and Nuts
Quinoa Salad with Avocado and Chicken
Whole Grain Pasta with Lean Protein
A few snack ideas:
Trail Mix: A mix of nuts, seeds, dried fruit, and a bit of dark chocolate.
Whole Grain Wrap: Filled with nut butter and banana.
Fruit and Nut Bars: Look for those with minimal added sugars.
Greek Yogurt with Berries: Provides a good balance of carbs and protein.
How far in advance should someone eat before starting a long outdoor activity to maximize energy levels and endurance?
1-3 Hours Before Activity: For more significant meals, such as oatmeal with nuts and fruit, eggs with whole-grain toast, or a chicken and quinoa bowl.
30-60 Minutes Before: Opt for quick-digesting snacks like a banana with peanut butter, a small energy bar, or a piece of fruit to top off energy stores without feeling too full.
Hydration and electrolyte management:
What hydration strategies do you recommend for athletes during extended outdoor activities, especially in hot or cold environments?
Ensure you are well-hydrated before beginning your activity. Drink water or an electrolyte beverage 1-2 hours before starting.
Electrolyte Pre-Loading: In hot conditions, consider consuming an electrolyte-rich drink before your activity to start with balanced electrolyte levels.
During Activity:
Regular Water Intake: Drink small amounts of water regularly rather than large quantities at once. Aim for about 200-300 ml every 20 minutes.
Electrolyte Drinks: Use electrolyte drinks to replenish lost minerals like sodium, potassium, and magnesium, especially if you are sweating heavily. These drinks help maintain fluid balance and muscle function.
Post-Activity:
Rehydrate: Drink water or an electrolyte beverage immediately after finishing your activity to replace lost fluids and electrolytes.
Hot Environments: Increase fluid and electrolyte intake to compensate for higher sweat rates. Consider using cooling strategies like wearing light clothing and taking breaks in the shade.
Cold Environments: You might not feel as thirsty, but hydration is still essential. Warm beverages can be more appealing and help maintain body temperature.
How important are electrolytes in outdoor activities, and what are the best sources of electrolytes to consume during these activities?
Electrolytes are essential for fluid balance, muscle function, and overall endurance during outdoor activities. They regulate nerve and muscle function, hydrate the body, and help with tissue repair.
Key sources include:
Electrolyte Drinks and Tablets: Sports drinks (like Gatorade) provide sodium, potassium, and sometimes magnesium and calcium. Choose low-sugar options. Electrolyte tablets dissolve in water, offering a balanced mix without extra calories.
Coconut Water: Naturally rich in potassium and some sodium, making it a great natural alternative to sports drinks.
Fruits: Bananas are high in potassium, while oranges and melons offer potassium and hydration.
Salty Snacks: Pretzels, crackers, and salted nuts quickly replenish sodium lost through sweat.
Broth or Soup: A comforting way to replenish sodium and other electrolytes, especially in cold weather.
Electrolyte Gels/Chews: Portable options that combine electrolytes and carbohydrates for quick replenishment.
Dairy Products: Milk and yogurt provide calcium, potassium, and magnesium, beneficial for recovery.
Nutrition during extended outdoor activities:
For activities lasting several hours or even days, such as long hikes or multi-pitch climbs, what types of portable and nutrient-dense foods would you suggest?
For long-duration outdoor activities like multi-day hikes or multi-pitch climbs, portable and nutrient-dense foods are essential for maintaining energy, hydration, and muscle function. Energy bars and protein bars like Nakd or homemade oat bars provide a balance of carbs, protein, and fats for quick energy boosts, while trail mix offers a dense mix of healthy fats from nuts, sugars from dried fruit, and carbs from chocolate or seeds. Jerky, whether beef, turkey, or plant-based, is high in protein and lightweight, ideal for muscle recovery. Nut butter packets, like peanut or almond butter, are rich in fats and protein, perfect for spreading on crackers or fruit. Dried fruits such as apricots or raisins deliver quick-digesting carbs and vitamins, especially when paired with nuts or jerky for a balanced snack. Whole grain crackers or rice cakes provide complex carbs and are great with nut butter or cheese, while instant oatmeal packs offer a lightweight breakfast with fiber and carbs. Tuna or salmon pouches are convenient sources of lean protein and omega-3s, paired well with crackers or veggies.
How can someone manage their energy levels during long outdoor activities to avoid fatigue?
To effectively manage energy levels during long outdoor activities, start with a balanced pre-activity meal 2-3 hours before, including complex carbohydrates (like oatmeal or sweet potatoes), lean proteins (such as chicken or tofu), and healthy fats (like avocados or nuts) to build glycogen stores and sustain endurance. During the activity, eat small, frequent snacks every 45-60 minutes to maintain energy. Opt for portable, carbohydrate-rich options like energy bars, trail mix, or dried fruit, and balance them with protein and fats to support muscle function and long-lasting energy. Hydration is crucial; drink water regularly, aiming for 200-300 ml every 20 minutes, and use electrolyte drinks to replenish lost minerals, particularly in hot conditions. Carry energy gels or chews for quick carbohydrate boosts during intense periods. After the activity, focus on a recovery meal rich in carbohydrates, proteins, and healthy fats to replenish glycogen stores and aid muscle repair, and continue hydrating to support overall recovery.
Nutrition for high-altitude activities:
What specific nutritional adjustments should someone make when engaging in high-altitude activities like mountain climbing or high-altitude hiking?
High-altitude activities demand increased caloric intake due to heightened physical exertion and metabolic needs. You should prioritize nutrient-dense, easily digestible foods rich in carbohydrates for quick energy, such as energy bars, dried fruits, and instant oatmeal. Protein-rich options like jerky or nuts aid muscle recovery, while fats from nut butter or cheese offer long-lasting energy. Since appetite may decrease at high altitudes, it's crucial to consume small, frequent meals. Aim for at least 60% of your intake to come from carbohydrates to meet increased energy demands. Additionally, ensure adequate iron intake with foods like spinach, lentils, and lean meats to support oxygen transport. Focus on high-calorie, nutrient-dense options like nuts, seeds, and dried fruits to compensate for suppressed appetite.
How does high altitude impact appetite and hydration needs, and how can someone ensure they’re eating and drinking enough?
At high altitudes, appetite often decreases due to altitude sickness or reduced blood flow to the digestive system, while hydration needs increase due to faster breathing and fluid loss through respiration. To manage this, athletes should drink fluids frequently, aiming for an extra 1-1.5 liters of water daily, and incorporate electrolytes to prevent dehydration. Despite reduced hunger, it is crucial to consume calorie-dense snacks to meet energy needs and maintain performance.
Post-activity recovery:
What are the key components of a recovery meal or snack after a day of intense outdoor activity?
A recovery meal should be well-balanced, including complex carbohydrates to replenish glycogen stores, protein for muscle repair, and healthy fats to support overall recovery. Ideal options include a whole grain sandwich with lean protein, a smoothie made with fruits and Greek yogurt, or a rice bowl with vegetables and chicken. For snacks, a banana with peanut butter or a protein bar provides an effective combination of carbs and protein. Incorporate complex carbohydrates like whole grains, fruits, and vegetables, lean proteins such as chicken, fish, or legumes, and healthy fats from sources like avocados, nuts, and seeds to optimize recovery.
How can nutrition help speed up recovery and reduce soreness after outdoor activities, especially when athletes plan to engage in multiple days of activity?
Proper nutrition post-activity is crucial for speeding up recovery, reducing muscle soreness, and replenishing energy stores. Consuming a mix of carbohydrates and protein within 30 minutes of finishing helps optimize recovery, while hydration with water and electrolytes supports rehydration. Anti-inflammatory foods such as berries, leafy greens, and omega-3-rich sources like salmon or walnuts can further reduce soreness. Additionally, incorporating antioxidant-rich foods like tart cherry juice and berries helps combat inflammation, and continuing to hydrate well aids in overall recovery.
Seasonal nutrition adjustments:
How should hikers adjust their nutrition for outdoor activities in different seasons, such as during hot summer hikes versus winter climbs?
To maintain energy and body temperature in extreme weather conditions, adjust your diet according to the season. In hot weather, prioritize hydration by consuming water-rich fruits (like watermelon and oranges) and electrolyte beverages. Opt for lighter, easily digestible foods such as salads, fruit, and lean proteins. In contrast, during winter, focus on calorie-dense and warming foods like hot soups, oatmeal, nuts, seeds, cheese, and high-carb options like chocolate. These foods help maintain body temperature and provide essential energy. For sustained energy in both conditions, include energy-dense foods like nuts, seeds, and dried fruits. Hydration is crucial year-round, so use electrolyte drinks in hot weather and warm beverages like herbal teas or broths in cold conditions.
Injury prevention and recovery in outdoor sports:
What nutritional strategies can help prevent and aid recovery from common injuries associated with outdoor sports, such as joint or tendon issues from repetitive movements?
To prevent joint and tendon injuries, focus on a diet rich in collagen-supporting nutrients, anti-inflammatory foods, and adequate hydration. Key nutrients include vitamin C (found in oranges and bell peppers), omega-3 fatty acids (from sources like salmon and chia seeds), and anti-inflammatory foods such as turmeric, leafy greens, and berries. These support joint lubrication, reduce inflammation, and strengthen tendons. Protein is essential for muscle and tendon health, while healthy fats aid in joint lubrication.
During injury recovery, these same nutritional strategies are crucial. Protein, along with vitamins and minerals such as vitamin C, zinc, calcium, and vitamin D, plays a vital role in tissue repair and bone recovery. Collagen-rich foods like bone broth and gelatin support the healing of tendons and ligaments, while anti-inflammatory foods help reduce swelling. Ensuring sufficient intake of these nutrients supports both injury prevention and the healing process.
Handling emergencies:
In the event of unexpected situations, such as being stuck outdoors longer than planned, what emergency nutrition strategies should be considered?
In unexpected situations where you’re stuck outdoors longer than planned, prioritize rationing food by consuming small, energy-dense portions at regular intervals to conserve energy. Hydration is critical, so carry extra water and use water purification tablets or filters to extend your supply. High-calorie, non-perishable foods such as energy bars, nuts, and dried fruits are ideal for maintaining energy. Electrolyte tablets can also help manage hydration and make your water supplies last longer.
What non-perishable food items are essential for emergency packs during outdoor activities?
For emergency packs, include nutrient-dense, lightweight items with a long shelf life such as energy bars, trail mix, jerky, nut butter packets, canned fish, and freeze-dried meals. Canned goods like beans, tuna, and soups provide essential nutrients, while dehydrated meals are easy to prepare and lightweight. Nut butters are high in calories and nutrients, making them a valuable addition. These items ensure you have sufficient food and nutrition in unforeseen situations.
Our conversation with Clinical Dietitian Nutritionist Chryso Patsalidou highlights the critical role nutrition plays in optimizing athletic performance, supporting recovery, and addressing the unique challenges of various outdoor activities. By following tailored nutritional strategies, athletes can enhance their physical capabilities, prevent injuries, and maintain long-term health. Prioritizing health and well-being enables athletes to stay resilient, both physically and mentally, as they navigate the demands of their sport. If you'd like us to cover other topics with Chryso or have any questions, feel free to comment below!
For personalized guidance, Chryso can be reached at the Cyprus Pain Clinic in Nicosia:
Tel: +357 22026500
Email: dietetics@painclinic.com.cy
You can also connect with her directly on social media:
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