What you eat has an enormous effect on your overall body condition and fitness, especially in situations where you put your body under lots of stress and it needs fuel as well as it can get. That’s why it is useful to know what is the best food for skiers, which is why we’ve decided to bring you the nutrition for the skiers guide so you know what to eat and stay in the best possible shape for your next trip.
How Much Food Do You Need?
Before we switch to tips, it is good to know how many calories you’ll need. The number can vary, but the average skilled skier on average tracks will burn somewhere between 300 and 600 calories per hour. Most of the recreational skiers fall into this category.
On the other hand, professional skiers or advanced skiers that love to explore more difficult tracks can go up to 1,000 burned calories per hour. Although it may sound like a difficult task to tackle, in reality, compensating for all those lost calories is not so complicated, especially if you follow these five nutrition for skiers tips.
1. Don’t Skip Your Breakfast!
This tip is something you should follow regularly, not just when you’re getting ready for your skiing session. But, it becomes especially important if you know you’re about to go through a physically tough few hours. Once you get up, take your time to eat. It doesn’t have to be much, but you’ll need something to begin your day with. It will also help your body and your brain by giving them a boost.
2. Snack In Your Backpack – Good Idea!
As you ski and your body goes through different types of stress, it all takes a toll on your muscles, so you’ll need something that can help you reduce the damage your muscles suffer and start the regeneration process at the spot.
What To Do
The night before you go on track, pack a few snacks into your backpack. This way you’ll always have them within a hand reach, so you won’t have to skip some time on the track and you’ll save your money by buying your snacks in the market instead of the ski lodge.
If you wonder what to bring, the answer is simple – whatever works for you.
What Not To Do
Different people have different organisms that react differently to various food and snacks, but most often you should avoid snacks that have more than 10 grams of protein. Also, don’t go empty-handed to the track. It is always better to have even the worst snack with you than to go without anything and let your body crave for help.
3. Don’t Skip Lunch
A lunch break is important because of two reasons.
- You’ll get the chance to refill your stomach and head back to the track with your “tank” fully loaded with “fuel”.
- You’ll be able to catch a breath and let your body get its much-needed energy refill, so once you reenter the track, you have more than enough to finish the day.
What To Avoid
Although it surely is quite tempting, you should skip anything fried. If you opt to have a fried burger, it may cause you to feel sleepy, so go with anything lighter.
Any kind of cooked vegetables combined with grilled turkey or chicken and baked chips or potato will work just fine. You could also go with any form of pasta, spaghetti or noodles. For dessert, you should eat a banana or opt for an orange.
4. Dinner Time
Once you finish your day on track, it is time to think about dinner. The last meal before you hit the sack is important because it will give your body enough energy to kickstart the recovery and get you back into the shape good enough to continue your skiing sessions at full speed.
Before dinner, you could treat yourself to some kind of post-workout snack right after you finish your last lap. Anything will do – an orange, banana, energy bar… Once the time for dinner comes, again avoid heavy food like fried meat, but go with something easier for your stomach but filled with proteins:
- Carbohydrates are probably the most important part of nutrition for skiers. They regenerate your body muscles and give it enough fuel. You’ll find it in sweet potatoes, kidney beans, quinoa, brown rice, beets, and oats, along with bananas, oranges, apples, mangos, blueberries… You could also add some with white bread, candies, cereal, white rice, cookies or muffins, sodas, but be careful to take those in limited dosas.
- Proteins come in many different forms and they tend to be delicious. You can find them in eggs, cottage cheese or other dairy products, milk, fish, chicken breasts, pumpkin seeds…
- Healthy fats can most often be found in nuts, sunflower seeds, or avocados.
- Fruit for dessert is a must!
5. Stay Hydrated
Skiing requires a constant change of altitude which can take a toll on your body if you forget to take care of it. The crucial part of proper skier nutrition is not only what you eat, but what and how often you drink. Especially if you plan to go somewhere really high, where the air density is significantly lower which could lead to many unwanted side-effects like headaches, nausea, dizziness, unexpected fatigue and tiredness, pain in joints… Although it is not possible to fully prevent these symptoms, because it may take some time for your body to get used to it, you can help yourself by drinking lots of fluids and this way lowering these symptoms. Water helps with preventing muscular damage and keeping your muscles fresh. Any natural juice or a sports drink will do the trick and help you keep yourself hydrated. However, avoid drinking alcohol on the track and limit your daily usage to a glass or two.
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Besides learning basic skiing terminology, how to perform ski turns, and other important skiing techniques and safety tips, it is equally important to learn about the best food for skiers. Proper nutrition for skiers will keep you fresh and ready so you can fully enjoy your skiing adventure and capture some of the amazing moments with your ski camera. Especially if you combine it with these workouts.
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- Fifteen healthful high-carb foods, medicalnewstoday.com