Aspire guide
Specific Populations
Specific Populations manual
High Altitude Running Nutrition
Nutrition adaptations for training and living at high altitude.
Why this matters
Nutrition adaptations for training and living at high altitude.
Read time
4 min
Audience
Athlete + Coach
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Specific Populations
Start here
Nutrition adaptations for training and living at high altitude.
Coach prompt
Use "High Altitude Running Nutrition" as the one-page recap for this topic.
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High Altitude Running Nutrition
Read time
4 min
Audience
Athlete + Coach
Start with the printable
Nutrition adaptations for training and living at high altitude.
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Use it this week
Use "High Altitude Running Nutrition" as the one-page recap for this topic.
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Format
Read the full ebook here, then jump to the one-page handout when you need the shareable version.
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Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
Start here
Nutrition adaptations for training and living at high altitude.
What Happens at Altitude
At elevation (typically 5000+ feet), your body experiences:
- Less oxygen per breath
- Harder work for same effort
Altitude Zones
| Elevation • Category • Impacts |
- |-----------|----------|---------|
- | 0-5000 ft | Low | Minimal changes |
Increased Carbohydrate Need
Body prefers carbs at altitude (more efficient)
- May need to increase carb percentage
- 50-60% of calories from carbs or more
What Happens at Altitude
At elevation (typically 5000+ feet), your body experiences:
At elevation (typically 5000+ feet), your body experiences:
- Less oxygen per breath
- Harder work for same effort
- Increased carbohydrate usage
Increased Carbohydrate Need
Body prefers carbs at altitude (more efficient)
May need to increase carb percentage
50-60% of calories from carbs or more
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Full access opens every section, the ebook PDF, and the printable handout companion.
What to do next
Use it this week
Use "High Altitude Running Nutrition" as the one-page recap for this topic.
Source topics
altitude • high elevation • Colorado • mountains • acclimatization