Are you working out, hiking your ass off, doing all the fitness things ... but still not seeing the results you want? If that's the case, it may be time to look at your diet.

Too many mountaineers treat our sport as an excuse to eat whatever the hell we want. (I know, because I was one of them.)

But the truth is, our bodies burn fuel just like cars. And if you put crappy, watered-down gasoline in your Suburu, it's going to be misfiring, sputtering along, and die halfway up the next big hill, right?

So in today's episode, we're going to break down how to eat during mountaineering training. You'll learn:

All about macros – plus the number one mistake athletes make when counting them.

• How to eat enough carbs to fuel a short workout and a long one.

• How to promote recovery and conserve lean muscle by eating enough protein.

• Common myths about fat that can hurt you, and why fat is essential for heart health.

• How underfueling can sabotage your training and how to avoid it.

• And much more!

Mountaineering training takes months of hard work. But by eating right, you'll give your body the fuel it needs to get stronger, faster, and tougher.

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Links and Resources Mentioned

• Daily carb recommendations per hour of activity – scroll to the bottom of this article for the chart. The whole article is really great, by the way.

• Advice on complementary proteins – learn about combos of plant-based foods that create complete proteins containing all the essential amino acids you need to get from your diet.

Further Reading on the Blog

• An Outdoor Athlete’s Guide to Sports Nutrition

• Hiking for Weight Loss

Episode Sneak Peek

• [2:25] Disclaimers: This episode is presented for informational purposes only. I am not a dietitian and can’t give personalized nutrition advice. The advice in this episode follows the scientific consensus that a high-carb diet is optimal for endurance performance. Consult a dietitian if you have any dietary restrictions or a chronic condition that is affected by diet.

• [5:43] Intro to macros. What macronutrients are, and why athletes are so hyped up about them. How most athletes count their macros wrong and what to do instead. Plus how to take the math out of macro counting.

• [9:20] All about carbohydrates, our No. 1 fuel source for endurance training. How to make sure you’re getting enough carbs to fuel shorter workouts and longer ones. The best food sources for healthy carbs.

• [14:04] Why protein is important for athletes, especially during the recovery period. The somewhat confusing science around recommended protein intake. How to get enough protein without overdosing on saturated fat. Environmental considerations for meat eaters. How to use complementary plant proteins to create whole proteins.

• [18:28] Everything you know about fat is probably wrong – especially if you grew up during low-fat craze of the 90s. The benefits of eating healthy fat. Best food sources for healthy fat.

• [21:44] How to get enough fat without overeating. How much weight per week can you lose safely during endurance training? The benefits of using a fitness tracker to count your macros and dial in the right energy balance.

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