Nutrition 4 Skiing – 4 Top Tips
Skiing is a unique sport as it combines power and endurance. The climate is cold and you are exercising at high altitude – all demanding on the body. Planning and prioritising your nutrition for skiing will make a difference to your enjoyment and your performance, and assist in preventing injury.
Skiers burn a lot of energy in a day. The average skier burns 300-600 calories per hour. Advance skiers tackling black runs and racers can burn up to 1,000 calories per hour.
Here are my 4 top nutrition tips for skiing:
Hydration
Skiers often forget about water. Dehydration will affect your ability to think as well as activate your muscles. Drink at least two glasses of water before you head out and try to carry at least a 250ml bottle in your jacket or backpack. A camel pack is a good idea if you are competing or out for the day. If you are skiing in Australia, the weather can be warm and sweat rates high which further increases the need for water. Aim for at least 2 litres of water (1.5 for kids) each day and be warned – if you don’t measure you will not make it! We all drink less than we think.
Many of the ski results internationally are at high altitude. Enduring you are well hydrated can elevate some of the side effects of altitude such as nausea and headaches.
There is nothing better than some Après skiing but remember alcohol is a diuretic and will increase dehydration (and effect coordination!). For each glass of alcohol follow with one glass of water.
Big Breakfast
You need to fuel your brain and muscles before hitting the slopes. Have a good breakfast of carbohydrate and protein. Try: –
eggs on sourdough toast with tomato and spinach
porridge with yoghurt and berries
mixed berry and banana smoothie
My one rule is never ski on no breakfast. Low energy stores effect coordination and concentration and you are more likely to have an accident.
Pack Snacks
A carbohydrate snack (bread, fruit, pasta) and a small amount of protein (meat, nuts, dairy products) in the morning and afternoon will sustain your energy and minimise muscle damage. Try a Cliff bar, Paleo Bar (especially the Lamington flavour), a piece of fruit with a few nuts or ½ a peanut butter sandwich. Chocolate bars are not a good snack. They taste nice but they have very little nutritional value and are high in fat, sugar and salt. They will give you a quick spike in energy and then a low.
Lunch break
Don’t skip lunch. You need to rest and refuel. In Australia, it is difficult to find healthy food options on the mountain. If possible, pack a sandwich or return to your accommodation for lunch. If you want to eat out scope out a few restaurant or café menus in advance. Try to avoid the high / high sugar meals like burgers and chips. You are looking for a balance of carbohydrate, protein and some vegetable and salad. A piece of fruit is a good idea as well. Here are some suggestions: –
Vegetable soup with a bread roll
Spaghetti bolognas
Chicken or turkey roll with lettuce, tomato and cucumber
To make a nutrition appointment to create a nutrition plan. Please contact Edwina here.
Happy Skiing and remember to get plenty of sleep for muscle recovery and immunity.