Thank you for the opportunity to post pre-zoom questions as I have many related to nutrition! As a female athlete ‘struggling to keep weight on’ during the build phase of training, I have realized that, for me, nutrition is by far the biggest indicator of success (other than rest) when it comes to alpine climbing and big mountain objectives. Here are my questions:
1. What is the best macro nutrient for a) pre workout, b) during workout, c)post workout when you are in the build or peak phase of training?
2. Which macronutrient(s) helps the most in fat adaptation? At what time of the day, as related to training? I train in late afternoon during weekdays and mornings on weekends. Can you please dummy explain this to me? because there is so much literature on this topic that it is now unnecessarily complicated with jargon beyond even my doctor mind :/
3. For female athletes, should any macronutrient, micronutrient or vitamin/ supplement adjustments be made as it relates to the menstrual cycle? If so, can you please be specific?
Reason I am asking is because I feel a big post work out crash when I am about to have my period… why is that? What can I do to mitigate it? ( I don’t get PMS by the way)
4. What are the best vitamins/ micronutrients for female athletes training for big mountains?
5. Is micronized-DHEA something that’s helpful during training? I take it everyday and (psychologically) it seems to help…
6. Any foods that can help with mitigating Raynaud’s? I have a severe case that’s worsened with more and more cold exposure, to the point that I am now experiencing it while hiking during Seattle winter… I am hoping there’s a multi prong approach to managing this including supplements and/ or nutrition and any help or guidance is much appreciated!
for reference, I am planning to climb Denali 2022