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Pay attention to the balance of each meal to ensure that you are getting the right amount of protein, carbohydrates, and healthy fats. Many mountain athletes, especially females, tend not to eat enough protein. It’s imperative to get enough protein in the diet. Good sources of protein include grass-fed meats, eggs, and legumes. In addition to being great sources of carbs, veggies are packed with vitamins, minerals, and phytonutrients. They help your gut biome to work optimally, which means more energy and vitality for outdoor activities. For starchy carbs, choose rice, sweet potatoes, oats, or sprouted whole grains. And don’t forget the fat! Get a good balance of saturated, monounsaturated, and polyunsaturated fats to optimize health, body composition, and performance.

For those eating a plant-based diet, try to get more whole-food sources of fat, such as olives, nuts, and seeds, instead of olive oil, nut oil, and seed oil, because they will provide more protein and fiber. If you are eating more carbs, be sure to decrease the amount of fat, and vice versa. The combination of consistent high-fat and high-carb eating equals disaster for body composition and has other health implications as well, such as the potential for diabetes and high blood pressure.