Please enable JavaScript.
Coggle requires JavaScript to display documents.
Eat like a mountaineer - Coggle Diagram
Eat like a mountaineer
Frame
High carb diet
-
Also what I do, so I can speak from experience
-
Restrictive diets
Vegan, paleo, keto, gluten free, etc.
Education, dietitian consult for very intense training
Weight loss should be done slowly and conservatively! Make sure you lose fat, not muscle mass and water. Not more than 1 lb. a week.
Focus in this episode on every day diet – right before, during and after a climb in a different episode
Everyday diet
Macros (carbs, protein, fat)
Percentages (60/20/20) v. absolute values (g, cal)
-
-
Carbs
Energy source, sugars, starches and fiber, 4 cal/gram
-
-
-
-
-
Containers – you can only eat a certain number of calories per day, so make sure they contain the nutrients you need. Whole grains, beans and legumes, fruits, starchy veggies like sweet potatoes.
Protein
Structure, healing and repair, building and maintaining muscle mass, 4 cal/gram
-
-
-
If you can do higher without overeating, definitely go for it
Consider the container – impact on your body and the environment (about 10% of calories from saturated fat)
Fat
-
Structural; can be stored by your body. In caveman times, having some extra fat storage was crucial to human survival.
-
-
Healthy fat sources: olive oil, canola oil, nuts and seeds and their oils, fatty fish, avocados, eggs
-
-