The role of amino acids in mountain climbing | Nutritional strategies to improve endurance and recovery
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The role of amino acids in mountain climbing | Nutritional strategies to improve endurance and recovery
To enjoy the spectacular view from the summit, you need to be well prepared. And to descend safely, you want to be in top physical condition as well as equipped. And it's also important not to be tired the next day.
Here we will explain the abilities required for mountain climbing and introduce the functions of the amino acids that support them.
Supplementing carbohydrates to prevent energy exhaustion during mountain climbing
Tips for maintaining energy during long hikes
One thing to be careful of when hiking for long periods of time is the so-called "sharibate" (hunger knock). This is when you run out of rice (carbohydrates) and are unable to move. To avoid this, be sure to bring foods that contain carbohydrates with you on the move.
The amino acids "alanine" and "proline" help the body efficiently store carbohydrate energy, allowing you to keep walking steadily.
The relationship between lipid metabolism and amino acids that support endurance during mountain climbing
Tips for using lipids as an energy source when climbing mountains
To avoid fatigue, it is important to be able to efficiently use the lipids stored in the body as an energy source. The function of mitochondria in muscles is important for converting lipids into energy.
Cystine, an amino acid, enhances mitochondrial function by protecting mitochondria from oxidative stress.
How to take amino acids to promote muscle recovery after climbing
Nutritional intake methods to avoid fatigue after descending the mountain or after multiple days of climbing
In order to descend safely, you should try to recover the damaged muscles in your legs while climbing. Especially if you are staying in a tent, you need to take care not to feel tired the next day. To do this, you need to get plenty of sleep and rest, and pay attention to nutrition to recover damaged muscles.
In particular, essential amino acids that contain a lot of leucine are effective in muscle recovery.
Damage to the intestines caused by long-term mountain climbing and the role of amino acids
The relationship between fatigue and lethargy during mountain climbing and intestinal condition
During mountain climbing, blood is sent preferentially to the legs, so blood flow to the internal organs (intestines) decreases. Reduced blood flow to the intestines causes damage to the stomach. Damage to the stomach (especially the small and large intestines) leads to fatigue throughout the body.
The amino acids "cystine" and "glutamine" help prevent inflammation throughout the body by maintaining the intestinal barrier function.
Mountaineers talk about amino acids and the importance of maintaining good health
A conversation with mountaineer Hanaya, who has summited the Himalayas and won the Piolet d'Or award
An interview with globally active mountaineer, Hantani Yasuhiro.
![[Special Discussion] Mountain climbing part 1: The appeal of mountain climbing is being able to see scenery you've never seen before](https://sports-science.ajinomoto.co.jp/wp-content/uploads/2021/11/interview08_main01.jpg)
![[Special Discussion] Mountain climbing part 2: Mountain climbing requires a spirit of challenge and the ability to make your own decisions](https://sports-science.ajinomoto.co.jp/wp-content/uploads/2021/11/interview08_main02_sp.jpg)
The abilities required for mountain climbing and the functions of amino acids
| Required skills for mountain climbing | Functions of Amino Acids |
|---|---|
| It is important to take in carbohydrates in order to climb safely. | "Alanine" and "proline" help the body efficiently store carbohydrate energy and are useful for maintaining endurance. |
| In order to increase endurance, it is necessary to train the body so that it can use lipids in addition to carbohydrates. | "Cystine" helps utilize lipids for energy. |
| Prolonged exercise can damage the intestines, leading to fatigue throughout the body. | "Cystine" and "glutamine" prevent inflammation throughout the body by maintaining the intestinal barrier function. |
| After climbing, your muscles are damaged and need several days to recover. | The essential amino acid "leucine," which is rich in the compound, helps speed up muscle recovery the next day. |
We have released a checklist to help you check your condition and the second part of the interview article exclusively for members! Please make use of them.
