Nutrition In The Field

NUTRITION IN THE FIELD ALPINE FOOD • • • •

Performance Health Safety Simplicity

BMC CLASS NOVEMBER 2009

Nutrition in the Field – Personal Worksheet and Goals 1.

Fitness level (where you are now and where you would like to be):

2.

What activities do you usually do on SAR Missions?

3.

Current eating habits What would you change?

4.

Foods you like (list a few specific items in each of these food groups:

Protein

Breads/starch

Fruit

Vegetables

Milk/yogurt

Fats

Sweets, chips, drinks, sodas, refined foods

5.

Your daily calorie needs (see page 3): Choose the appropriate activity level:

(wt in lbs x cal per lb) =

a) Normal day: Wt in lbs x calories per lb. = b) Field mission: Wt in lbs x calories per lb =

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WORKSHEET FOR ESTIMATING CALORIE NEEDS

Adapted from Endurance Sports Nutrition by Suzanne G. Eberle, MS, RD

Individual calorie (fuel) needs vary based on intensity and duration of exercise and metabolic needs of the person. Rather than counting calories all day, use this information to estimate your range of calorie needs. Less Active: little or no purposeful exercise such as taking a break from training, recovering from illness, or a mostly sedentary job. Body weight (in pounds) x 14-15 calories per pound =

calories.

Moderately active: approximately 45-60 minutes a day of purposeful exercise (moderate intensity) most days of the week. Body weight (in pounds) x 16-20 calories per pound =

calories.

Very active : approximately 60-120 minutes a day of purposeful exercise (moderate intensity), most days of the week Body weight (in pounds) x 21-25 calories per pound =

calories.

Extremely active: training for an ultra endurance event, such as an Ironman triathlon or 100 mile ultra run. Body weight (in pounds) x 25-30 calories (or more) per lb. = calories. A SAR mission can include time spent at the command post with little physical exertion, all the way to intense exercise at altitude or in all kinds of weather and terrain. TRANSLATING CALORIE NEEDS INTO SERVINGS FROM THE FOOD GROUPS Estimated Calories and Daily servings About About About About About About About 16002,200 2,500 2,800 3,300 3,800 4,200 1800 Bread & 6-8 9 11 14 18 22 24 cereal grp Vegetables 3 4 4 5 6 6 7 Fruit 2-3 3 3 4 5 5 6 group Dairy 2-3 3 4 4 4 5 5 group Meat 2 3 3 3-4 4-5 5 6 group Fats 4 6 8 9-10 12 14 16 Sweets No requirements. Choose wisely when you need higher calorie items

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Some Basic Points to Remember….  Eating well at home sets the foundation for doing well on a mission in alpine conditions. Maintaining an overall high level of fitness and the food intake to support that are crucial.  Experiment with new foods and sports drinks during a training, not on a mission.  Food you love at lower altitudes and moderate temperatures may not taste so wonderful at high elevation.  Key problems in cold environments and high altitude: o o o o

Dehydration Hypoglycemia (low blood sugar) Hypothermia Depletion of glycogen stores

 Key problems in hot environments: (for comparison) o Dehydration o Hyponatremia o Heat illness, not acclimated to heat  Heat cramps  Heat exhaustion  Heat stroke

 Carbohydrate is the most important fuel – it takes 8-10% LESS oxygen to metabolize compared to protein or fat.  Choose foods that are chewable in cold temperatures (as much as possible).  Eat and drink often. Develop a habit of drinking fluids every 15 minutes or so, and eating every hour. Don’t wait until you “feel” thirsty or hungry.

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CARBOHYDRATES…

The “Master” fuel. It is the only fuel your brain uses and a constant 24/7 supply is needed for optimum mental and physical performance. This is especially important on a mission in alpine conditions. The amount and timing of carbohydrate intake is also important to maintain and restore muscle and liver glycogen (glycogen is how carbohydrate is stored in muscle). Starches Breads Cereals Rice Pasta Potatoes, sweet potatoes Tortillas Corn Bagels Crackers Beans

Sugars Table sugar (sucrose) Jam, Jelly Honey Syrup regular sodas Fruit juice Molasses Dextrose Hard candy, jelly beans, etc Corn syrup

Sugar is a pure carbohydrate, quickly processed and absorbed into the blood stream. Starches are more complex, contain fiber and some protein, and take longer to digest. Some specific high carbohydrate foods you might take in your pack:

Pop tarts, crackers, bagels, fig newtons, chex mix, rice, soup mixes, cookies, hard candy, gummy bears, candy bar (snickers), oatmeal, granola, dried fruit, cocoa, drink mixes (lemonade, cider, fruit punch), sports gels, clif shot, sports bars. 5

FATS….. Fats are the concentrated energy source. A Tablespoon of oil has over twice the fuel as one tablespoon of sugar. Fat is used in the muscle for fuel, along with carbohydrate. Fat ‘burns’ in the flame of carbohydrate. If you aren’t eating enough carbs, fat is burned inefficiently. Some other functions of fat in the body:  Cushions vital organs  Major component of cell membranes (brain is mostly fat)  Provides essential fatty acids  Insulates against temperature extremes  Concentrated source of stored energy  Stimulates appetite Examples of fats Monounsaturated Olive oil Olives Avocado Canola oil Peanuts, peanut oil Almonds, pecans

Polyunsaturated Corn oil soy oil safflower oil Sunflower oil Cottonseed oil Walnuts

Saturated Butter Lard Shortening Meat fat Hard margarine Coconut

Some specific high-fat foods you might take in your pack:

Nuts, nutella (also carb), peanut butter, almond butter, small plastic container of oil to add to hot meal. Notes:

Butyric acid- the predominate fatty acid in butter (a saturated fat)

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PROTEIN… Protein’s job is to build and repair, build and repair. It is not intended to be a primary fuel. When too little carbohydrate is consumed, protein will be broken down into amino acids, which are then converted to glucose or fat. Remember, the brain uses glucose only. Protein is a ‘back-up’ fuel. When amino acids are broken down, the nitrogen must be excreted via the kidneys. This requires extra water and lots of oxygen. Functions of protein in the body  Building material for growth and repair of tissues  Major component of skin, tendons, membranes, muscles, organs, and bones. Also enzymes, hormones and antibodies.  Major component of blot clots  Maintains fluid and electrolyte balance  Transports nutrients around the body Examples of high protein foods Meats Eggs Poultry Cheese Fish Milk, yogurt Beans Tofu Soy proteins Edamame Some specific proteins you might take in your pack (some also contain fat):

Jerky, cheese sticks, sausages, nuts (mostly fat), 3 oz. Foil package tuna Tryptophan

Notes:

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PROTEIN NEEDS AT VARIOUS BODY WEIGHTS

Body Wt. (lbs)

Body Wt. (Kg) Lbs/2.2 = kg

Grams protein @ 1g/kg

Grams protein @ 1.2 g/kg

Grams protein @ 1.5 g/kg

Basic RDA 0.8 g/kg

100

45

45

54

68

36

110

50

50

60

75

40

115

52

52

62

78

42

120

55

55

66

83

44

125

57

57

68

86

46

130

59

59

71

89

47

135

61

61

73

92

49

140

64

64

77

96

51

145

66

66

79

99

53

150

68

68

82

102

54

155

70

70

84

105

56

160

73

73

88

110

58

165

75

75

90

113

60

170

77

77

92

116

62

175

80

80

96

120

64

180

82

82

98

123

66

185

84

84

100

126

67

190

86

86

103

129

69

195

89

89

107

134

71

200

91

91

109

137

73

205

93

93

112

140

74

210

95

95

114

143

76

215

98

98

118

147

78

220

100

100

120

150

80

As a reference, a 3 oz. portion of meat, chicken, fish, cheese, jerky provides 20-25 grams protein

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EXAMPLE OF MENU FOR HIGH ALTITUDE CLIMBING Breakfast:

2 packages instant oatmeal 1/3 cup dry skim milk 2 teaspoons sugar 1 bagel 2 teaspoons peanut butter 2 tablespoons jelly

Ad Lib fluids:

Tang breakfast drink 1 cup (2 Tbsp powder) Non-fat cocoa beverage 2 cups Water 2 cups

Lunch:

1/2 cup raisins 20 each wheat thins 4 granola bars

Ad Lib Fluids:

4 cups lemonade 2 cups water

Dinner:

1 cup tomato- vegetable soup (from dry mix) 2 cups instant rice with seasoning 1 bagel 2 teaspoons peanut butter 10 dried apricot halves 2 cups Tang drink 2 cups water

Snacks:

8 fig newtons 1 oz hard candy 2 oz dark sweet chocolate

Nutrient Analysis for this menu and amounts: Calories: 4124 Protein: Carbohydrate: 802 grams Tot. fat: Saturated fat: 27 grams Cholesterol: Sodium: 4234 mg Dietary fiber: Iron: 35 mg Calcium: Calorie distribution:

78 grams 86 grams 22 mg 36 grams 1493 mg

7.5% protein, 75% carbohydrate, 18% fat

Calorie needs may go up to 6000+ depending on weight of person and intensity and duration of climb.

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Combination foods and recommendations by meal: Breakfast: oatmeal, energy bars, pop tarts, cocoa, hot cider, rice, granola mixed with powdered milk and dried fruit. Lunches: crackers, bagels, cheese sticks, sausage, jerky, cookies, candy bars, dried fruit, fig bars, hard candy, trail mix. Dinners: start with cocoa, cider, soups, hot jello. Then freeze dried meals with rice, noodles, potatoes; instant rice, stuffing mix; macaroni and cheese, pasta mixes. Chocolate, candy, dried fruits Any of these foods could be eaten for which ever meal you want them for, depending on conditions and how long you will be in the field. A quote from Alpine Ascents Mountaineering school menu information: “Lunch begins just after breakfast and ends just before dinner.”

Sample Menus for SAR 24-hour Pack 2000+ Calories

3000+ Calories

2 Clif bars 12 triscuits ½ c. dried cranberries 2 oz. string cheese 1 c. chex mix ½ cup trail mix 2 cups lemonade (from mix) 1 spaghetti dinner

2 pop tarts 2 clif bars 8 fig newtons 3 oz tuna foil package 12 triscuits 2 oz string cheese ½ c. raisins 2 c. chex mix 1 spaghetti dinner 2 c. lemonade mix

(2398 cal, 71 g. protein, 408 g carbohydrate, 60 g fat. 11% pro, 68% carb, 22% fat)

(3247 cal, 109 g. protein, 553 g. carb, 77 g. fat. 12% pro, 68% carb, 20% fat)

Calculations from The Food Processor, Esha Research, 2009

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More Sample Menus for SAR 24-hour pack 4000+ Calories

6500+ Calories

3 pop tarts 1 Clif bar ½ c banana chips 12 dried apricots ¼ cup peanut butter 2 bagels 2 c. chex mix 3 oz. tuna foil package ½ c. trail mix 3 c. lemonade (from mix) 1 spaghetti dinner

4 pop tarts 3 c. chex mix ½ c trail mix 3 packets instant oatmeal 4 oz. banana chips 2 bagels 12 fig newtons 2 oz. jerky 2 oz. string cheese 3 oz. tuna foil package 2 snickers candy bars ¼ c. peanut butter 12 dried apricots 6 c. lemonade (from mix) 1 spaghetti dinner

4210 Calories, 118 g. protein, 663 g. carb, 134 g. fat. 11% pro, 62% carb, 27% fat)

(6632 Calories, 188 g. protein, 1050 g. carb, 197 g. fat. 12% pro, 62% carb, 26% fat)

Calculations from The Food Processor, Esha Research, 2009

If not using the dehydrated dinner (such as Mountain House or Kraft or Lipton mixes), you need to add another 600+ calories to the menu. Use your own food preferences to put together easy to eat and prepare menus. Remember the most important fuel is carbohydrate; don’t overdo on the cheese or nuts or tuna or other protein sources. They require much more water and oxygen to metabolize. Depending on your calorie needs, you will need 2-4 lbs food per day. The 6600 calorie menu above weighs 3.9 lbs. The menu for 2300+ calories is 1.1 lbs. When packing your food for a SAR pack, choose the lightest possible kinds and repackage items as needed. Pack chex mix, crackers or similar food in light weight container such as made by Ziplock. Although the freeze dried dinners such as Mountain House are expensive, for a one or two night mission, they can be worth the cost. You just add hot water to the package, stir, seal, and wait. Eat right from the package and no dish to wash. When using a boxed dinner (pasta, rice, macaroni, etc), cut out instructions from the box, and repackage inner envelopes in zip log bags to save space.

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Resources and web sites 1.

Endurance Sports Nutrition, 2nd edition, Suzanne Girard Eberle, MS, RD. Human Kinetics 2007. Web: www.eatdrinkwin.com

2.

Eating for Endurance, Ellen Coleman.

3.

www.powerbar.com

4.

www.bodyresults.com

5.

www.ausport.gov.au

6.

www.nutrifit.org

7.

American College of Sports Medicine, www.acsm.org

8.

Gatorade Sports Science Institute, www.gssiweb.com

9. Backcountry Nutrition – Eating Beyond the Basics, NOLS. Mary Howley Ryan, MS, RD, 2008. www.nols.edu 10. Alpine Ascents Mountaineering School, www.alpineascents.com www.alpineascents.com/pdf/menu-plan.pdf 11. Document on nutritional advice for the military; may be of interest to some. Has section on high altitude environment. http://chppm-www.apgea.army.mil/heat/usariem_nutrigui.pdf

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