Topic 4. Nutritional needs for training at mid-range altitude

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While training at mid-range altitude, it is essential to adapt nutrition to gain maximum benefits. The nutritional adaptation should follow two principles: firstly, it should respect the standard diet for an athlete (depending on the type of sport and age) and, secondly, it should allow for specific dietary needs defined by training at mid-range altitude.It is now well established that intense physical activity at altitude can modify body composition. This phenomenon mainly leads to a decrease in muscle mass, but also reduces fat mass. Reduced mass is almost always seen with prolonged exposure to altitudes higher than 3000 m. Particularly intense or prolonged physical trainings can decrease the weight-loss threshold at altitudes between 1800 and 2000 m, and most training centres for Olympic disciplines are located at these altitudes.The first measure to adopt to match food intake to the needs of athletes training at these altitudes is to regularly measure changes to their body composition.One of the mechanisms behind the weight loss observed is modified eating behaviour: appetite is reduced at altitude, especially after intense training sessions. This phenomenon can deteriorate the quality of recovery. In fact, sporting success at altitude is closely linked to the subjects’nutritional status. To allow good recovery, it is thus necessary to provide athletes with food which helps combat appetite reduction through taste and composition.In addition to effects on appetite, training at altitude can increase common respiratory tract infections in athletes with an intense level of activity. Nevertheless, it was shown that this disadvantage could be prevented by increasing calorie intake and systematically consuming carbohydrates during the recovery phase.Altitude, in itself, can also deteriorate sleep quality, leading, very often, to a decrease in the positive effect of this kind of training. The timing and make-up of meals should be adapted to facilitate going to sleep.