Altitude Sickness, BCAA’s, and the Denver Disconnect
By Franklin Everett ShawDenver. The Mile High City. It’s a haven for outdoor enthusiasts, a place where hiking trails beckon and the Rocky Mountains loom large. But that breathtaking scenery comes with a hidden challenge: altitude sickness. And if you’re thinking of boosting your fitness game with Branched-Chain Amino Acids (BCAAs), you need to be extra careful. This isn’t your average pre-workout routine; it’s a high-altitude balancing act.
Altitude sickness, or acute mountain sickness (AMS), is a real threat, especially for those arriving from lower elevations. It occurs because your body struggles to get enough oxygen in the thinner air. Symptoms can range from mild headaches and fatigue to severe nausea and pulmonary edema.
Now, let’s throw BCAAs into the mix. These supplements are popular for muscle recovery and reducing muscle soreness after workouts. But here’s the catch: BCAAs can sometimes mask or complicate the symptoms of altitude sickness. The muscle fatigue you might attribute to a tough hike could actually be AMS creeping in.
So, how do you navigate this tricky terrain? It starts with understanding the interplay between altitude, BCAAs, and your body.
First, adjust your BCAA dosage. The standard recommendations you find online are often geared towards sea-level conditions. At Denver’s altitude (5,280 feet), your body is already under stress. Start with half the recommended dose of BCAAs and see how you feel. For example, if the label suggests 5 grams, begin with 2.5 grams.
Monitor your body closely for any adverse reactions. Don’t just assume that muscle soreness is solely from your workout. Pay attention to headaches, dizziness, nausea, and shortness of breath. These could be signs of altitude sickness, exacerbated or masked by the BCAAs.
Next, hydration is paramount. Denver’s dry climate accelerates dehydration, which worsens altitude sickness. BCAAs can also have a diuretic effect, further contributing to fluid loss.
Drink at least a gallon of water per day, especially on days you’re exercising or taking BCAAs. Consider adding electrolytes to your water to replenish those lost through sweat. Avoid sugary drinks, as they can actually dehydrate you further.
Think of it this way: you’re not just hydrating for your workout; you’re hydrating to combat the altitude and the effects of the BCAAs. Carry a water bottle with you everywhere you go, and sip on it consistently throughout the day.
Recognizing the subtle differences in symptoms is crucial. BCAA-related muscle fatigue might feel similar to the general fatigue associated with altitude sickness. The key is to differentiate between localized muscle soreness and a more systemic feeling of exhaustion.
If you experience a headache along with muscle fatigue, it’s more likely to be altitude sickness. Nausea and dizziness are also strong indicators of AMS, not just muscle strain. Don’t dismiss these symptoms as simply being “out of shape.”
Let’s say you’re hiking the Red Rocks Trail near Morrison, Colorado. You’ve taken your usual dose of BCAAs before the hike. Halfway through, you start feeling unusually tired, and you develop a throbbing headache. Your muscles are sore, but the headache is the red flag. Stop, hydrate, and descend to a lower elevation if possible. Don’t push through the pain, thinking it’s just muscle fatigue.
Acclimatization is your best friend. If you’re visiting Denver from a lower altitude, give your body time to adjust before engaging in strenuous activities or starting BCAA supplementation. Spend a few days taking it easy, hydrating well, and avoiding alcohol.
Gradually increase your activity level and BCAA dosage as your body acclimatizes. This allows your body to produce more red blood cells, which carry oxygen, and adapt to the lower oxygen levels.
Consider consulting with a healthcare professional or a sports medicine specialist familiar with altitude sickness. They can provide personalized recommendations based on your individual health and fitness level. This is especially important if you have any pre-existing medical conditions.
Many Denver-area clinics specialize in altitude sickness prevention and treatment. They can assess your risk factors and provide guidance on acclimatization strategies, medication options (like acetazolamide), and BCAA usage.
One common mistake is assuming that you’re immune to altitude sickness because you’ve visited Denver before. Each trip is different, and your body’s response can vary depending on factors like your hydration level, sleep quality, and overall health. Don’t get complacent.
Another pitfall is relying solely on BCAAs to mask the symptoms of altitude sickness. While they might temporarily alleviate muscle soreness, they won’t address the underlying oxygen deficiency. This can lead to a false sense of security and potentially dangerous consequences.
Remember, BCAAs are a supplement, not a cure. They should be used in conjunction with proper acclimatization, hydration, and symptom monitoring.
Finally, listen to your body. If you’re feeling unwell, don’t push yourself. Rest, hydrate, and descend to a lower elevation if necessary. Your health is more important than any workout or fitness goal.
Enjoying Denver’s fitness scene safely requires a proactive approach. By understanding the interplay between altitude sickness and BCAA supplementation, adjusting your dosage, prioritizing hydration, recognizing subtle symptoms, and acclimatizing properly, you can maximize your performance and minimize your risk. So, go ahead, conquer those trails, but do it smart.