Taos Trackers: Altitude Lies Crashing Youth Gains?
By Franklin Everett ShawForget the protein shakes and endless treadmill sessions. If you’re a Colorado resident, especially in Breckenridge or Aspen, chasing that “Taos Tracker” physique, you’re fighting a battle on two fronts: the gym and the altitude. High altitude isn’t just about shortness of breath; it’s a physiological saboteur that can undermine your muscle growth and recovery efforts.
The thin air above 8,000 feet presents unique challenges. It’s time to ditch the one-size-fits-all fitness advice and tailor your approach to the Rocky Mountain high.
Here’s the brutal truth: altitude messes with your hormones. Specifically, it can lower testosterone levels, a crucial hormone for muscle protein synthesis and recovery. Studies have shown that prolonged exposure to high altitude can lead to a decrease in testosterone, impacting your ability to build and maintain muscle mass. This isn’t just bro-science; it’s a documented physiological response.
But why does this happen? The primary culprit is hypoxia, or low oxygen levels. Your body responds by increasing red blood cell production to compensate, but this process is energy-intensive and can divert resources away from other vital functions, including hormone production. Furthermore, altitude can increase cortisol levels, a stress hormone that can further suppress testosterone and hinder muscle growth.
So, what can a dedicated Colorado athlete do? The answer lies in a multi-pronged approach that addresses the specific challenges of high-altitude training.
First, optimize your iron intake. Iron is essential for red blood cell production, and at altitude, your body needs more of it. Low iron levels can exacerbate the effects of hypoxia, further hindering muscle growth and recovery. Consider getting your iron levels checked and supplementing with iron if necessary. But don’t just blindly pop pills; work with a doctor or registered dietitian to determine the appropriate dosage and form of iron supplement. Ferrous bisglycinate is often better tolerated than other forms.
Second, master the art of hydration. Altitude increases fluid loss through respiration and urine. Dehydration can impair muscle function, reduce blood flow, and further compromise recovery. Aim for consistent hydration throughout the day, not just during workouts. A good rule of thumb is to drink half your body weight in ounces of water daily, and even more when active. Consider adding electrolytes to your water, especially sodium and potassium, to replace those lost through sweat.
Third, adjust your training intensity and volume. Don’t expect to perform at the same level at 9,000 feet as you would at sea level. Reduce your training volume and intensity initially, and gradually increase it as your body adapts. Focus on quality over quantity. Prioritize compound exercises that engage multiple muscle groups, but be mindful of your form and avoid pushing yourself to failure too often. Overtraining at altitude can lead to increased cortisol levels and further suppress testosterone.
Fourth, prioritize sleep and recovery. Sleep is crucial for muscle repair and hormone regulation. Aim for at least 7-9 hours of quality sleep per night. Create a sleep-conducive environment by making your bedroom dark, quiet, and cool. Consider using a sleep tracker to monitor your sleep quality and identify any potential issues. Active recovery, such as light stretching or foam rolling, can also help improve blood flow and reduce muscle soreness.
Fifth, consider creatine supplementation. Creatine is a well-researched supplement that can enhance muscle strength and power. Studies have shown that creatine supplementation can be particularly beneficial at altitude, as it can help improve oxygen utilization and reduce fatigue. A typical dose is 3-5 grams per day.
Sixth, monitor your heart rate variability (HRV). HRV is a measure of the variation in time between heartbeats. It’s a valuable tool for assessing your body’s stress levels and recovery status. A lower HRV can indicate that you’re overtrained or stressed, while a higher HRV can indicate that you’re well-rested and recovered. Use an HRV monitor to track your HRV and adjust your training accordingly.
Seventh, optimize your nutrition. A balanced diet rich in protein, carbohydrates, and healthy fats is essential for muscle growth and recovery. Ensure you’re consuming enough protein to support muscle protein synthesis. Aim for at least 1 gram of protein per pound of body weight per day. Carbohydrates are also important for fueling your workouts and replenishing glycogen stores. Choose complex carbohydrates such as whole grains, fruits, and vegetables. Healthy fats are essential for hormone production and overall health. Include sources of healthy fats such as avocados, nuts, and olive oil in your diet.
Eighth, consider intermittent hypoxic training (IHT). IHT involves alternating between periods of low and normal oxygen levels. This can help your body adapt to altitude and improve oxygen utilization. IHT can be done using a specialized mask or by spending time at high altitude. However, IHT should be done under the supervision of a qualified professional.
Ninth, be patient and persistent. Adapting to altitude takes time. Don’t get discouraged if you don’t see results immediately. Stick to your training plan, prioritize recovery, and be patient. Over time, your body will adapt to the altitude, and you’ll be able to build muscle and improve your performance.
A common pitfall is ignoring the signs of altitude sickness. Symptoms can include headache, nausea, fatigue, and shortness of breath. If you experience any of these symptoms, descend to a lower altitude immediately and seek medical attention if necessary. Don’t try to push through it; it’s your body telling you something is wrong.
Another mistake is neglecting nutrition. Many athletes focus solely on training and neglect the importance of proper nutrition. A poor diet can negate the benefits of your training and hinder your recovery.
Finally, don’t be afraid to seek professional help. A qualified coach, doctor, or registered dietitian can provide personalized guidance and support to help you optimize your training and nutrition at altitude.
Living and training in the Colorado mountains offers incredible opportunities. But it also demands a smarter, more informed approach to fitness. By understanding the science behind altitude’s effects and implementing these strategies, you can conquer the challenges and achieve your muscle-building goals, even at 9,000 feet.