Alpine Fuel Nutrition

Over the years, I've made ALL of the mountaineering nutrition mistakes, including under-fueling summit days and accidentally dehydrating myself! Don't even get me started on the trail running nutrition mistakes - but that's a story for another day... However, through my professional training and lived experience, I've also figured out how to avoid nutrition mistakes and fuel optimally for mountaineering! ⁠ ⁠ When you're scaling mountains, every ounce of energy counts. Proper nutrition can:⁠ ⁠ 🗻Enhance your endurance and strength⁠ 🗻Speed up your recovery time⁠ 🗻Improve your body's adaptation to high altitudes⁠ 🗻Support your long-term health, ensuring many more years of climbing⁠ ⁠ In my Mountaineering Nutrition Essentials masterclass, you’ll gain insights that many take years to understand:⁠ ⁠ ⚖️Macronutrient Balance: Learn how to fuel your body before, during, and after your climbs to maintain optimum energy.⁠ ⁠ 🔋Vitamins and Minerals: Identify which micronutrients are crucial for peak performance and how to incorporate them into your diet.⁠ 🥾Eating for Endurance and Recovery: Practical tips and strategies to eat right to support prolonged energy output and efficient recovery.⁠ ⁠ Get 40% off the Mountaineering Nutrition Essentials Masterclass for Black Friday! Instead of the regular price of $29, you can access this game-changing information for just $17.40. Use the code BLACKFRIDAY40 at checkout to claim your discount.🏷️ You'll find the course here: https://bit.ly/4hy472d ⁠ This deal expires on Saturday, so now's the time to take advantage of it! ⁠ #mountaineering #performancenutrition #womenwhoclimb #mountainathlete

This week, I'm excited to share that my new on-demand, 70-minute masterclass, Nutrition Essentials for Mountaineering, is available for registration! This masterclass teaches you the essential nutrition strategies you need to know for fueling your mountaineering adventures. In this masterclass, you will learn: 🏔️ Why balancing your macronutrients (protein, carbs, fat) is vital for sustaining your energy and performance during training and on your mountaineering trips. 🏔️The importance of protein for mountaineers, sources, and how much to aim for 🏔️A balanced approach to carbohydrate intake 🏔️Protein, carb, and fat choices you can eat during your mountaineering trip/expedition 🏔️The importance of iron, vitamin D, vitamin B12, and magnesium for training and performance, as well as how to get your levels tested with your healthcare provider (hint: "normal" levels aren't always truly optimal for mountain athletes!) 🏔️Hydration considerations, including how to do a DIY sweat test to estimate your sweat rate and fluid needs 🏔️Bonuses include handouts with comprehensive overviews of the critical micronutrients, their food sources, and my favorite sports nutrition products for mountaineering. You're not just getting a class; you're gaining a wealth of knowledge and resources. This class is available on demand, making it convenient for you to access no matter where you live. Last but not least, this 70-minute comprehensive masterclass plus bonuses is only $29! Consider it a smart investment in your mountaineering career! Grab your spot in the masterclass today! https://lnkd.in/gzVW7sG4

I'm proud to offer Metabolic Efficiency Test analysis and personalized Metabolic Efficiency Training™ nutrition plans at Alpine Fuel Nutrition! Metabolic Efficiency Testing and Metabolic Efficiency Training™ are powerful tools that empower outdoor athletes to take control of their nutrition for optimal health and athletic performance. In my new blog, I’ll describe the details of Metabolic Efficiency Testing and Metabolic Efficiency Training™ and how they can be harnessed to create personalized nutrition plans for outdoor athletes. I’ll also share a real-world example from my nutrition practice to illustrate the practical application of this testing method. https://bit.ly/3BrO19O

We just had our first significant snowfall of the season in the high peaks of Colorado, which means ski season is imminent! If you're dreaming of long, energetic days in the backcountry with your ski partners or training for a backcountry race (the Grand Traverse, anyone?), dialing in your nutrition in the months leading up to ski season is key! 🔑⛷️⁠ ⁠ In my experience working with mountain athletes, common nutritional reasons for burning out on big backcountry days include:⁠ ⁠ 🗻 Dehydration and compromised electrolyte status⁠ 🗻 Under-fueling (eating breakfast and then fasting the rest of the day until your post-ski meal = not a great idea!)⁠ 🗻 Metabolic inflexibility (the athlete is overly reliant on carbohydrates for energy and unable to utilize fat for fuel efficiently)⁠ 🗻 Nutrient insufficiencies or deficiencies that influence exercise performance, including iron insufficiency and low B12 and vitamin D⁠ ⁠ When you fuel and hydrate properly, you can feel energetic and strong all day long during your backcountry adventures. If you want one-on-one guidance for fueling your backcountry adventures this season, I can help! Schedule your complimentary discovery call, where we can discuss your goals and how I can help you achieve them!⁠ Discovery call booking is here: https://p.bttr.to/3mqYkAY

I'm excited to announce that I have a new 70-minute, on-demand masterclass, Nutrition Essentials for Mountaineering! In this masterclass, you will discover how to fuel your body for peak performance while training and on your mountaineering adventures. Whether prepping for a one-day climb or an expedition, this masterclass will equip you with the nutrition tools to conquer your next mountain with confidence and strength! Here are just a few of the topics we cover in the masterclass: 🗻The importance of protein for mountaineers, how much protein to consume, and the best sources 🗻Healthy fat choices for satiety and inflammation regulation 🗻How to use the glycemic index and glycemic load to choose carb sources during training and on your climbs 🗻A handy model for portioning your carbs and protein at meals to support balanced blood sugar and optimal training adaptations so you can climb strong 🗻The importance of iron, vitamin D, vitamin B12, and magnesium for athletic performance and recovery and how to request these labs from your doctor 🗻Food considerations when mountaineering abroad 🗻High-altitude hydration considerations, including how to do a DIY sweat test You can register for the masterclass for just $29 here: https://l.bttr.to/fSXDP

Over the past six years, I’ve had some fantastic outdoor adventures, including five big mountaineering trips. I recently decided to begin writing “recap” posts about my mountaineering trips and other adventures in the hopes that sharing my experiences (including the nutrition “pearls” I’ve gleaned along the way since I am a clinical nutritionist!) will help my readers. In my latest blog, I recap my most recent mountaineering trips in Italy, and several key nutrition takeaways! Give the blog a read here: https://bit.ly/3M2QoC5

Rock climbing is a rapidly growing sport, yet nutrition recommendations for climbers are limited. However, proper fueling can make all the difference in your rock climbing performance, recovery, and injury risk! As an avid climber, I’ve always wondered how I can fuel my body correctly to climb my best. If you’re reading this article, you might have wondered the same. Rock climbers are essentially strength and power athletes. Therefore, we can apply many nutrition guidelines for strength and power athletes to climbers (with a few differences)! In this article, I discuss foundational nutrition principles for two types of climbing: Bouldering and rock climbing (sport and trad climbing). Read on to learn how to up-level your rock climbing nutrition so you can feel and climb your best! https://bit.ly/3DQ6pXS

It's time for a topic that gets me fired up! I'm still surprised by the number of healthcare providers, dietitians, and coaches I talk to who don't know what a CNS® is. I recently wrote a blog post explaining the CNS® credential in detail and want to highlight some main points here! As a nutrition professional, I operate with the CNS® and LDN credentials. A few key points: ⭐️The credential “CNS®” stands for Certified Nutrition Specialist. A CNS® is an advanced personalized nutrition practitioner who must have a Master’s or doctoral degree in nutrition or another field of clinical health care (many have a master’s degree in Human Nutrition, like me), complete a 1,000-hour supervised practice experience that achieves a set of clearly defined practice competencies, and pass the CNS exam. CNSs are required to recertify every five years and complete 75 hours of CEs. Before obtaining the CNS® credential, I completed my Bachelor of Science in Biomedical Science and my Master of Science in Human Nutrition. ⭐️The LDN (Licensed Dietitian Nutritionist) credential after my name allows me to practice nutrition in specific states, including Illinois, alongside my CNS credential. ⭐️I chose the CNS® route because I wanted to practice personalized nutrition, focusing on functional health. The CNS® credential is the premier credential for nutrition professionals who practice personalized nutrition with a basis in functional medicine. In other words, the CNS® credential signifies a highly trained, competent, and functionally-minded nutrition professional! I'm proud to use the skills and experience I've acquired as a CNS in my work with outdoor athletes. A CNS® is not some person who just went to a weekend workshop and emerged as a "nutritionist." 🙃 CNSs are not as well-recognized as RDs (yet), but we are a rapidly growing demographic of highly qualified and educated professional nutrition providers occupying positions in private nutrition practice, hospitals, medical clinics, industry, and research! Read the blog here: https://bit.ly/3SxwYJ7

When I first ventured into backpacking, trail running, and backcountry skiing six years ago, I found myself on the sidelines of the sports nutrition conversation. The typical advice, like eating candy for a quick sugar boost on long hikes or carb-loading with pasta before a race, just didn't cut it for me. I needed a sports nutritionist whose eyes didn't glaze over when I told them I had persistent Lyme disease (most people still think Lyme disease is something you treat for two weeks with doxycycline and get over - I wish it was that easy. Lyme can affect your health and nutrition in numerous ways!) or who told me that non-celiac gluten sensitivity didn't exist. 🙄⁠ ⁠ My journey as an outdoor athlete with a history of Lyme disease, food sensitivities, and blood sugar challenges (thanks PCOS!) led me to a unique approach to sports nutrition. I struggled to find the nutrition support I needed, so I used my professional experience, clinical nutrition education, extensive functional medicine background, and research to develop a nutrition plan to fuel my activities and support my health. ⁠ ⁠ Today, I'm proud to offer holistic, evidence-based sports nutrition support to outdoor athletes that go well beyond the basics, helping my clients optimize their athletic performance AND health! After all, when you are truly healthy, you can experience all that life has to offer to the fullest. 🙌🏼⁠ If you're an outdoor athlete looking to improve your health and performance, I'm here to help! Schedule a complimentary discovery call, and let's chat about how I can help you reach your goals! https://p.bttr.to/3mqYkAY

I'm trying something new! I like to journal when I go on mountaineering trips and other outdoor adventures, so I've decided to publish some trip reports on my website that include overviews of my experiences and, of course, some nutrition "pearls" that I've gleaned along the way! My hope is to share information that will be helpful to my clients and readers. I have published several so far, including a report on my first big mountaineering trip on Mt. Baker in Washington! https://bit.ly/4dggm0A