Food supplements in the mountains

In recent years, the practice of sports and activities in the mountains has become more popular. As a result, more attention has been paid to all related aspects such as clothing, footwear and accessories. The nutritional needs and in order to cover them, it is important to rely on the food supplements in the mountains.

What are food supplements and what are they for in the mountains?

The food supplements are products available in special presentations, such as capsules, powders or liquids, which have to be dosed by ingestion and are intended to complement the normal diet.

When carrying out a physical activity in the mountains, higher-than-normal energy needs are required, as well as an increase in the amount of nutrients related to the energy metabolism. During high intensity activities, glycogen stores may be depleted and further replenishment may be necessary.

Also higher is the loss of body fluids through sweat. In addition, there must be adequate energy and muscle recovery from exertion after the activity. To meet all these requirements, the cood supplements in the mountains are very valuable as support elements.

Food supplements for use in the mountains

Some of the food supplementss most recommended to take when conducting activities or sports in the mountainsare described below:

Gels

The gels are indispensable to carry on your belt or in your rucksack, because with little weight you are sure to have carbohydrates and sodium. If you have a gel, in the mountain activities will give you the energy you need. The gels should be taken slowly to avoid digestive discomfort and high blood glucose levels. They should also be accompanied by water. It is recommended that you try them when you train and use the ones you like the most during competitions.

 Energy bars

The ENERGY BARS are useful for prolonged training or long distance competitions. in the mountains. Several different flavours are available, such as dried fruit, cereal with nuts, almond and others. Some athletes feel they are too dense to consume them, but others prefer to alternate gels and bars, as in prolonged activities it can be tiring to take the same thing all the time and it is necessary to vary them.

Recovery or energy shakes

In certain competitions it is important to replenish carbohydrates and a certain amount of protein and fat. Some runners find it very practical to consume the recovery or energy shakes. They are very light and easy to carry.

Just add a little water to prepare them and they allow you to drink them slowly without having to make a long stop. Although they are not for drinking during the mountain activitycan be considered as part of your nutrition plan in a demanding test. It allows you to ingest numerous quality nutrients, such as proteins and carbohydrates, in a simple way.

Sports drinks

The SPORTS DRINKS can provide liquid, mineral salts, carbohydrates and some contain amino acids. Their formulation is aimed at covering the requirements of the athlete according to the type and intensity of the activity. All of them include sodium in their composition, but some also contain potassium, magnesium, calcium and other minerals that are useful in very long and prolonged efforts and for those who frequently suffer from cramps.

The disadvantage of sports drinks is that in very long competitions it can saturate without the same taste or sweetness. In addition, it is necessary to have the powder to reconstitute it. Some manufacturers present them in single-dose sachets which are very light and practical to carry in the mountain activities.

Salt capsules

The salt capsules are ideal for those who don't like or don't like to wear isotonic drinks. By taking water and salt capsules you can replenish your sodium losses. These capsules take up little space and are lightweight. In addition to sodium, they contain other salts that help prevent cramps, such as potassium, magnesium and calcium. They are a good choice when it is not possible to carry a lot of weight and also on very hot days, when losses of sodium and other salts through sweat are considerable.

Caffeine supplements

Caffeine sis considered to be a real help for improving sporting performance. It activates the central nervous system, delaying the onset of fatigue, reducing the perception of the intensity and difficulty of exercise and increasing the athlete's tolerance to effort. For all of these reasons, caffeine is very useful in high resistance in the mountainsincluding night-time stages or times when fatigue is extreme. You can find it in low volume liquid products or incorporated into gels or drinks.

Conclusion

Have you checked that the food supplements in the mountains are varied and according to your preferences you can establish your own nutrition plan and hydration. It is advised that you consider the nutritional recommendations for fluid, sodium and carbohydrate intake, do your calculations, decide what to consume and when to consume it.