Vitamins play an important role in human nutrition. They participate in metabolism, stimulate oxidative reactions, increase endurance and resistance of participants in mountain trips to hypoxia, improve oxygen supply to tissues.
Vitamins and medications in a camping trip, the composition and dosage of a vitamin diet in a camping trip.
In all trips where the number of fruits and vegetables on the menu is limited, there is a lack of vitamins and some other substances. Fortunately, the amount of vitamins a person needs is small. Their deficiency is easily filled by taking artificial vitamin preparations.
A lack of vitamins in food may for a long time not have a noticeable effect on performance, but unexpectedly affect with high loads or severe overwork. The most important vitamins include vitamin C (ascorbic acid), complex B vitamins, and vitamins PP (nicotinamide) and P (chokeberry extract) included in multivitamin preparations (undevit, aerovit, quadvit, etc.). Equally important is vitamin B15 (pangamic acid), which is not part of the usual multivitamin preparations.
Other medications that help athletes and tourists adapt and carry loads include.
Restorative — calcium gluconate.
Metabolic stimulants — potassium orotate, stimulating the supply of oxygen to the heart muscle.
Ammonia-binding glutamic acid — brain waste product.
Energy preparations — glutamic acid and calcium glycerophosphate.
Hematopoietic stimulants (such as hematogen) that increase the hemoglobin content in the blood, which facilitates high-altitude adaptation.
Adaptogens — substances that increase the body’s stability in extreme conditions — eleutherococcus, dibazole, etc..
Composition and dosage of vitamin diet in a camping trip.
The composition and dosage of the vitamin diet depends on the complexity of the route, climatic conditions, and in the mountains and on the height to which tourists climb. In simple trips (on the plains, at heights of up to 3.5 thousand meters in the Caucasus and up to 4 thousand meters in Central Asia) multivitamins (undewit, aerovit, etc.) are usually taken 2—3 tablets (dragees) and vitamin C at 0.5 g per day. Before difficult trips, as well as before competitions in many sports, pre-fortification of athletes is practiced.
The reserve of vitamins created in this way in the body helps to tolerate high loads and facilitates adaptation to new conditions at the beginning of the trip. Mountain tourists during this period with the help of special preparations manage to slightly change the composition of blood so that the body restructuring necessary for high-altitude acclimatization partially passes before leaving for the mountains. For the purpose of fortification, they take the same vitamins in the same dosage as in simple trips.
And additionally 3—4 tablets of vitamin B15, 3—4 tablets of calcium gluconate, and before hiking — hematogen. In accordance with the directions on the package or the doctor’s recommendations. Many tourists take adaptogenic drugs a month before the trip. — eleutherococcus, lemongrass, etc.. In short, but difficult mountain hikes in the off-season (climbing Elbrus, Kazbek, etc.), tourists are in a state of chronic mountain sickness.
To successfully deal with it and endure intense physical exertion, they take 6 tablets of aerovit or quadvita, 1.5—2 g of vitamin C, vitamins B15 2 tablets 4 times a day. And also continue to take calcium gluconate — 6 tablets per day, methionine and glutamic acid — 2 each—4 tablets per day. Depending on the condition of a particular tourist. Some tourists continue to take Eleutherococcus and hematogen until they rise to a height of 4000 meters.
Not all tourist groups use the entire specified complex of drugs. However, such shock vitamin diets have been repeatedly used by high-altitude climbers for the purpose of accompanying a group of doctors (G. Rung, N. Zavgarova) and have established themselves as highly effective. On long mountain routes, where acclimatization takes place sparingly, there is no need to take hematogen and potassium orotate. Moreover, potassium orotate with regular intake delays the adaptation of the body.
Methionine should accompany fatty foods, and glutamic acid is mainly used to cleanse the brain. If among the participants in the campaign there is causeless irritation. Mandatory aerovit or quadvit is added to them. — 4 each—5 tablets, B15 — up to 0.5 g (8 tablets). As well as Vitamin C — one—1.5 g per day. For all types of tourism on the main part of the route, the dosage of vitamins can be. Multivitamins — up to 4 tablets, B15 vitamins — 4—6 tablets and vitamin C — up to 1 g. Other drugs are taken only in the mountains, if necessary.
On assault days and at altitudes of more than 5500 meters, the dosage of vitamins is preferably increased to acclimatization standards. Adding 2—4 tablets of methionine and glutamic acid, and with hard work at an altitude of more than 5500 meters — to standards typical for off-season trips.
Based on materials from the book Camping Food.