Subscribe to Outside Magazine
advertisement
Survival Guru

Today's Question
How do you make primitive snowshoes? answer

What should you do if you get lost driving in a snow storm? answer

Eco Adventurer

Today's Question
What is the greenest ski and snowboard on the market? answer

Can I really damage a coral reef with sunscreen while snorkeling? answer

Videos Ask Dave
  • What kind of dog will make me look manlier? answer
  • Is there a sport that safely combines my twin passions for guns and kayaks? answer
  • How come most of the world's cultures enjoy eating goat, but Americans don't? answer

Online Favorites

Special Issues

Photo Galleries
save this page print this page email this page
  • share this page

Outside Magazine February 2005

Dispatches: Better Living
Eating for Altitude

By Ryan Brandt


food at altitude
(Photograph by David Prince)
It turns out those stoned huckers aren't the only radicals you have to guard against on the mountain. A recent Hungarian study in the Journal of Sports Science and Medicine reports that when you spend time at altitude, you increase the formation of free radicals, naturally occurring molecules in your body that disrupt DNA and may promote skin cancer, cardiovascular disease, and other chronic illnesses. A day of schussing at 10,000 feet exposes you to a trifecta of factors—thin air, UV rays, and exercise stress—that can ramp up free-radical production by as much as 50 percent. Fortunately, you can fight back by loading up on antioxidants (see "The Elevated Diet," below), which minimize the damage from free radicals. You'll still have to watch out in the terrain park, though.

The Elevated Diet
Studies by Wayne Askew, director of the Division of Nutrition at the University of Utah, in Salt Lake City, suggest that taking 500 milligrams of vitamin C and 400 of vitamin E, through a combination of supplements and diet, should help counter the ravages of free radicals. "When you're at altitude, antioxidants are more important than any other vitamins," says Askew, who has spent ten years researching the subject. Here are a few tasty ways to prime your defenses.

AT THE TABLE
Blueberries, strawberries (are you feeling the pancakes?), peanut butter, red apples, oranges, olives, kale, broccoli, tomatoes, spinach, red bell peppers, squashes, citrus juices

ON THE TRAIL
Antioxidant medley: dark chocolate chips, almonds, sunflower seeds, dried mango, dried cranberries, dates, and raisins

HOT CHOCOLATE
The ultimate take-it-with-you recipe, from the Alaskan Alpine Club, this mix should last you three long, powderful weeks. » 45 ounces powdered milk » 2 pounds cocoa (mix-with-milk type) » 1 pound powdered sugar » 11 ounces nondairy creamer » 13 ounces Carnation malted milk » Use a half-cup powder per cup of hot water


• Subscribe to Outside and get a FREE Gift!
• Give the gift of Outside Magazine!
• Subscribe to Outside Online's free weekly e-mail newsletter featuring gear reviews, fitness advice, galleries, podcasts, and more.