Nutritional Tips for your Mountain Adventures

You’re out training for your major charity or fundraising climb or trek, maybe even with a personal trainer, and you’ve got a plan to prepare yourself physically and mentally. But have you thought of the nutrients?

You’re likely to be subject to stress and fatigue during any climb or trek so it is important to be aware of how physical activity will impact your health while training, and during and after the trip. The right kind of preparation will help you to optimize your strength and ensure that you recover quickly. 

Muscles and joints heal better and faster when the proper nutrients are supplied, whether as part of a healthy diet or through supplementation.  The following are just a few of my top vitamins to help maximize your performance: 

• Vitamin C is essential for the repair of connective tissue and to help reduce inflammation.  Take 1000-3000 mg daily or till bowel tolerance. 
• The Omega 3 essential fatty acids are important for tissue elasticity, muscle flexibility, joint motion and regulating the inflammatory response. Omega 3s are found in fish and flax seed and oil.  I usually recommend the Nordic Naturals brand “Pro EPA” or Nutrasea. 
• The homeopathic Traumeel is effective for muscle soreness and strains and sprains with bruising and pain.  Traumeel is available as a topical cream as well as oral tablets and drops.  Be sure to start the oral drops or tablets 1 week prior to the climb as well as throughout the climb and after.  My sister in law is an avid hiker and trains on a weekly basis – she swears by the Traumeel drops to help her with her muscle tension problems.
• To help with endurance and the stress of any climb or trek, make sure your adrenal glands are well supported!  Your adrenal glands are two small glands that sit on top of your kidneys and are your body’s main stress responders.  If the adrenal glands are not functioning properly or are in an exhausted state, then energy from other important systems are used up, which can lead to many unwanted symptoms such as: chronic inflammation, fatigue, weight gain and food cravings, low immunity, feeling rundown, insomnia and mood disturbances such as anxiety and depression. I recommend AdrenaSense at 1 capsule 3 times a day or Anti-Stress by Brad King at 2 to 4 capsules once or twice a day.  You can also include a good B complex for adrenal support and boost energy levels.
•  During most strenuous hikes and climbs, it is important to stay hydrated with plenty of water, and you may consider taking extra electrolytes.  I really like the Vega electrolyte formula which you can find at most health food stores.   

I hope that you find this information useful and I wish you all the best of luck whatever your mountains may be!

Dr. Marita Schauch, BSc. ND, is a graduate of the Canadian College of Naturopathic Medicine -  Canada’s premier institute for education and research in naturopathic medicine.

Through her passion for education, Dr. Schauch leads by example and hopes to empower others to choose positive lifestyle choices in order to live optimally. Dr. Schauch’s health articles have been featured in numerous print media and she is the co-author of The Adrenal Stress Connection.

Born and raised on the west coast of B.C. she maintains balance in her busy life by enjoying the outdoors with camping and hiking, running, weight training and spending time with her husband and family. Dr. Schauch currently resides and has her clinical practice on Vancouver Island in Sidney, B.C. For more information, visit www.doctormarita.com