It has been well established that physical training at high altitude improves performance at high altitude. Athletes from a variety of sports have been training at moderate altitudes (1830 to 3050m). Higher altitudes seem to be less beneficial with increased frequency of symptoms of high altitude diseases associated with exercise (Hultgren 1982; Pigman 1991).
There seems to be an upper critical altitude for adaptation to high altitude in sea level residents like Batman for several physiological systems: heart muscles, skeletal muscles and blood.
At high altitude, there is less oxygen in the air resulting in less oxygen being carried by the red blood cells to the the body cells of an individual. During exercise, the oxygen content decreases further in the arterial blood causing a more profound depletion of oxygen. This stimulates the production of erythropoietin which increases the volume of haemoglobin through increase in the production of red blood cells and plasma. (increase in blood volume). This process at its peak takes about 8-10 days.
In one study, two weeks of training at moderate altitude in elite endurance middle distance runners resulted in an increase of haemoglobin level of 2% (Svenhag. 1991). This increase may seem small BUT the total haemoglobin volume of the blood in endurance athletes is about 50% greater than in non-athletes!
Upon arrival at a higher altitude, Erythropoitin, peaks in 2-3 days and starts decreasing in 1-2 weeks until a steady state is achieved in the blood from 3 weeks to 2 months. It is seen that high altitude residents (4300m) who come down to sea level develop a relative anaemia after about 2-4 months (Reynafarje. 1959). Data from cross-country skiers (Haymes .1986) also indicated a slightly lower haemoglobin level 2 months after going to a lower altitude. Therefore timing for peak performance needs to be factored when to go to train at a higher altitude.
So how can Batman improve his performance compared to Superman who always is at high altitude?
Apart from training at high altitude, availability of glucose and protein is also necessary. The most important 'erythropoiesis specific' nutritional factor is iron availability. This is what needs to be done:
Start oral iron supplementation 2-3 weeks before ascent, which is 200mg to 300mg of Ferrous sulphate daily, and to carry on during the first 2-4 weeks.
This needs to be combined with Vitamin C, 500mg to 1000mg daily which helps the absorption of iron from the gut.
Furthermore intake of Vitamin E 100mg to 500mg three times a day needs to take place to reduce the formation of free oxygen radical formation. Ensure adequte daily intake of protein and polysaturated fatty acids.
Also, avoid maximal exercise especially during the first few days at high altitude to minimise any exercise induced decrease in erythropoietin production.
There seems to be an upper critical altitude for adaptation to high altitude in sea level residents like Batman for several physiological systems: heart muscles, skeletal muscles and blood.
At high altitude, there is less oxygen in the air resulting in less oxygen being carried by the red blood cells to the the body cells of an individual. During exercise, the oxygen content decreases further in the arterial blood causing a more profound depletion of oxygen. This stimulates the production of erythropoietin which increases the volume of haemoglobin through increase in the production of red blood cells and plasma. (increase in blood volume). This process at its peak takes about 8-10 days.
In one study, two weeks of training at moderate altitude in elite endurance middle distance runners resulted in an increase of haemoglobin level of 2% (Svenhag. 1991). This increase may seem small BUT the total haemoglobin volume of the blood in endurance athletes is about 50% greater than in non-athletes!
Upon arrival at a higher altitude, Erythropoitin, peaks in 2-3 days and starts decreasing in 1-2 weeks until a steady state is achieved in the blood from 3 weeks to 2 months. It is seen that high altitude residents (4300m) who come down to sea level develop a relative anaemia after about 2-4 months (Reynafarje. 1959). Data from cross-country skiers (Haymes .1986) also indicated a slightly lower haemoglobin level 2 months after going to a lower altitude. Therefore timing for peak performance needs to be factored when to go to train at a higher altitude.
So how can Batman improve his performance compared to Superman who always is at high altitude?
Apart from training at high altitude, availability of glucose and protein is also necessary. The most important 'erythropoiesis specific' nutritional factor is iron availability. This is what needs to be done:
Start oral iron supplementation 2-3 weeks before ascent, which is 200mg to 300mg of Ferrous sulphate daily, and to carry on during the first 2-4 weeks.
This needs to be combined with Vitamin C, 500mg to 1000mg daily which helps the absorption of iron from the gut.
Furthermore intake of Vitamin E 100mg to 500mg three times a day needs to take place to reduce the formation of free oxygen radical formation. Ensure adequte daily intake of protein and polysaturated fatty acids.
Also, avoid maximal exercise especially during the first few days at high altitude to minimise any exercise induced decrease in erythropoietin production.
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