Altitude Training? Don’t Leave Your Gains at Sea Level

Fuel Smart, Adapt Fast, Perform Higher

Altitude training is a powerful tool in any endurance athlete’s arsenal. Whether you’re prepping for a mountain marathon, targeting Strava KOMs in the Alps, or fine-tuning your performance ahead of an altitude camp, one truth holds: your sports nutrition strategy needs to climb with you.

When oxygen is limited, your body works harder. And that means your endurance sports nutrition plan must work harder too.

Here’s how to optimise your fueling and recovery strategy at altitude — just like the pros.

1. Fuel Early and Often

At altitude, your body burns more carbohydrates — even when you’re resting. That’s because your system is under more physiological strain to deliver oxygen to your muscles. Carbs become the body’s preferred and most efficient fuel source.

Make carbohydrates the centrepiece of your performance nutrition:

• Choose fast-absorbing carbs like energy gels, sports drinks, and fuel bars during training.

• Include whole-food carb sources such as rice, pasta, potatoes, bananas, and dates throughout the day.

• Prioritise pre- and post-training fueling. Products like Amacx Energy Gels or the Amacx Turbo Drink Mix are ideal for maintaining energy and accelerating recovery.

Endurance tip: Don’t wait until you’re hungry. Eat proactively. Your energy demands are higher at elevation, even if you’re doing the same session.

2. Don’t Ignore Iron

Iron is vital for red blood cell production and oxygen transport — two things that become even more critical at high altitude.

To perform at your peak, especially in low-oxygen environments, get your iron levels tested. Then support your intake with iron-rich foods:

• Spinach, kale, lentils, chickpeas

• Red meat, poultry, or iron-fortified cereals

• Pair with vitamin C for better absorption

Female athletes and those on plant-based diets should be particularly mindful of maintaining optimal iron levels.

3. Load Up on Antioxidants

Training at altitude increases oxidative stress, which can slow recovery and blunt adaptation if not managed properly.

To support your immune system and repair processes:

• Eat the rainbow: berries, citrus, peppers, broccoli, carrots

• Include dark chocolate and turmeric for their antioxidant properties

• Supplement smartly with science-backed products like Ultra Immune C to support immune defence during heavy training blocks

Endurance nutrition isn’t just about carbs and protein. Micronutrients matter — especially when you’re pushing limits at elevation.

4. Hydrate Harder

At altitude, the air is drier, and you lose more fluids through both sweat and respiration. That means hydration for endurance athletes must be intentional and consistent.

Dehydration at elevation can cause:

• Early onset fatigue

• Headaches

• Poor training quality

• Increased risk of altitude sickness

Hydration tips for high-altitude training:

• Use electrolyte-rich drinks like Amacx Energ Sports Drink or Pillar Triple Magnesium Recovery Powder

• Add an extra pinch of salt to your meals

• Aim for clear, consistent urine output throughout the day

5. Appetite Down? Go Small, Go Often

Loss of appetite is common at high altitudes, but calorie intake is critical for adaptation and performance.

If big meals are a struggle:

• Break your daily intake into smaller, more frequent meals

• Use portable snacks like energy bars, chews, or gels

• Set reminders or use tracking apps to avoid under-eating

Pro strategy: Products like the Amacx Energy or Turbo deliver both carbs and electrolytes in an easy-to-digest format — ideal for high-altitude fuelling.

Final Thoughts: Adaptation Starts With Smart Fuel

Your body is already doing more at altitude. Give it the support it deserves with a science-based endurance nutritionplan that helps you adapt faster, recover better, and climb higher.

Summary:

• Prioritise carbohydrates pre, during, and post training

• Monitor and support iron levels

• Increase antioxidant intake to combat oxidative stress

• Stay on top of hydration with sodium and electrolytes

• Adjust intake if your appetite drops

Small nutrition shifts = massive adaptation gains.