Taos Air: Altitude Stealing Arginine Savings?
By Franklin Everett ShawForget the protein shakes and pre-workout hype. You’re heading to Taos, New Mexico, and that thin air is about to throw a wrench in your cardiovascular system and your workout routine. We’re not talking about a leisurely stroll; we’re talking about a significant physiological shift that demands a strategic approach, especially if you’re coming from sea level. This isn’t just about feeling winded; it’s about understanding how altitude affects arginine, nitric oxide, and ultimately, your body’s ability to function optimally.
Arginine, an amino acid, is a precursor to nitric oxide (NO), a molecule crucial for vasodilation (widening of blood vessels). This widening improves blood flow, delivering oxygen and nutrients to your muscles. At high altitude, your body faces a hypoxic (low oxygen) environment. This triggers a cascade of responses, including increased red blood cell production and altered NO metabolism. The key question is: how does flying directly into Taos (6,969 ft) impact arginine levels and NO production, and what can you do about it, especially if you’re only there for a short trip from a place like Dallas or Miami?
The initial stress of altitude can actually decrease NO production. Your body is scrambling to adapt, and the delicate balance of NO synthesis can be disrupted. This is where arginine comes in. Supplementing with arginine before your trip can help prime your system. Think of it as pre-loading your NO engine. However, arginine alone isn’t a magic bullet. It’s susceptible to breakdown in the gut and liver.
Enter citrulline. Citrulline is another amino acid that converts to arginine in the kidneys, bypassing the initial breakdown in the gut and liver. This makes it a more efficient way to boost arginine levels and, subsequently, NO production. A study published in the Journal of Applied Physiology showed that citrulline supplementation improved exercise performance at altitude.
So, here’s the actionable plan for your Taos trip:
Pre-Trip Loading (3-5 days before departure): Start supplementing with L-citrulline, not just L-arginine. Aim for 6-8 grams per day, split into two doses. This will help elevate your baseline arginine levels. Consider adding beetroot juice, naturally high in nitrates, which the body converts to nitric oxide. A daily dose of 70ml of concentrated beetroot juice can be effective.
During Your Stay: Continue the citrulline and beetroot juice regimen. Focus on hydration. Dehydration exacerbates altitude sickness. Aim for at least 3 liters of water per day. Avoid excessive alcohol consumption, as it further dehydrates you and impairs NO production.
Workout Considerations: Don’t jump into intense workouts immediately. Give your body at least 24 hours to acclimatize. Reduce your workout intensity and volume by 30-50% initially. Focus on proper breathing techniques. Deep, diaphragmatic breathing can help improve oxygen uptake.
Dietary Adjustments: Increase your intake of antioxidant-rich foods. Altitude increases oxidative stress. Berries, leafy greens, and nuts can help combat this. Ensure adequate iron intake. Iron is crucial for red blood cell production. Consider incorporating lean red meat, spinach, or fortified cereals into your diet.
Post-Trip Recovery: Continue the citrulline supplementation for a few days after returning home. This will help your body recover from the physiological stress of altitude.
A common mistake is relying solely on arginine supplements. As mentioned, citrulline is a more effective precursor. Another pitfall is ignoring hydration. Dehydration thickens the blood, making it harder for oxygen to reach your muscles. Finally, pushing yourself too hard too soon is a recipe for altitude sickness and injury.
Let’s consider a specific scenario: a 40-year-old male from Dallas, Texas, planning a 3-day ski trip to Taos. He regularly works out at sea level. He should start the citrulline and beetroot juice protocol 5 days before his flight. Upon arrival in Taos, he should prioritize hydration and avoid strenuous activity on the first day. On days two and three, he can ski, but he should reduce his intensity and take frequent breaks. He should also be mindful of his breathing and ensure he’s getting enough sleep.
Another example: a 35-year-old female from Miami, Florida, visiting Taos for a weekend yoga retreat. She should follow the same pre-trip protocol. During the retreat, she should inform the instructor about her recent arrival from sea level and modify the poses as needed. She should also be mindful of her breathing and avoid holding her breath for extended periods.
The challenge with short-term stays in high-altitude locations like Taos is that your body doesn’t have enough time to fully acclimatize. This means you need to be proactive in supporting your body’s adaptation process. By understanding the impact of altitude on arginine and nitric oxide, and by implementing the strategies outlined above, you can minimize the negative effects of altitude sickness and maintain your energy levels, allowing you to enjoy your Taos experience to the fullest. Don’t let the altitude hold you back; prepare, adapt, and conquer.