nutrition article for skiers
Nutrition . I came up with this nutrition article, mainly to assist you , if you are going to push your personal limits whilst skiing. Venturing beyond groomed runs, into wild terrain, where food reserves may not be close by will hold fewer surprises, if your nutrition pack is by your side.
Hydration . I thought no nutrition article is complete without mentioning hydration. Keeping your fluids up is important for the body to regulateit’s temperature, or to thermo -regulate efficiently. This simple function helps your body function well. This aids with optimal performance . Fluid intake will not only assist with physical effort but also with keeping the mind sharp. The thought processes need to be intact, so that correct split of a second decisions can be made.
Food. Intake of food on the day will depend on the duration of thetrip, how much effort you will need to expand to complete the journey, and will it be a gradual sustained effort or brief run down such as a “sprint” down the mountain. The basic food groups recognized in this nutrition article are no different to what sports people or skiers have lived by.
- Carbohydrates. can include fruit bars, cocoa, chocolate, wheatbarley , essentially all types of food derived from the ground. Think vegetables and fruit. These are simpler food groups which the body can easily convert into energy. The foods with simple sugars such as fruit bars are easiest to digest and be utilized by the body. These are best for quick down runs.
Let’s assume you are going skiing and intend to do brief runs down the mountain, not lasting more than 15 minutes. After this effort you will have a break and will have time to replenish the food reserves. In this case just have a fruit bar will be sufficient.
Nutrition article tip; Not only the power cell of the muscles benefit from these carbohydrates, but also the brain .The brain machinery runs on sugar. Keep the mind sharp and clear.
The percentage of intake of carbohydrates for an average downhill skier would be 52-65% per day as a percentage of daily food intake . If you are however, an endurance skier such as telemarker or cross-country skier the ratio of this food intake is lower approx. 50%. These guys need to tap into other food reserves. If on the other hand you just like brief short runs on short slopes the ratio may be closer to 60+ %.
Nutrition article tip; Individuals who are hyper-insulinaemic or diabetic may need nutritionists advice. High carbohydrate intake may land these individuals in a diabetic coma. Last thing you want to be doing is skiing, then feeling dizzy, gitty, light headed, and faint. If you have a family history of diabetes, are not in the best form and feel tired and malaised , get yourself checked out.
- Proteins. sources are meat products , eggs, cheeses with the highestcontent present in fish (tuna) and chicken .Intake is somewhat less dependent on the level of exertion. Protein is best supplied in a drip feed effect, perhaps 4 hourly especially if you are travelling or constantly on the go. Protein is used by the body, to build and maintain muscle performance. If you want to be big and strong, eat your protein.
If you are a big 2 meal a day feeder, be aware it is more of an effort for your body to digest protein than carbohydrates, especially when consumed in large quantities. So when you’re eating and digesting large amounts of protein, less blood will flow to your muscles where you need it most. Considerably more blood is diverted to the digestive system .As less blood flows to the muscles, you are not going to be ready to take on the ski terrain.
Nutrition article tip ; carry some canned meats, or the dried meat variety if you are on long trips.
The average recommended daily intake of proteins is 25-30% as a percentage of daily food intake .
- Fats. easiest to find in lard ,butter, red meats, nuts and oils. These are the most difficult to digest and convert to energy. Our body still needs them. Fats carry a lot of energy, the problem is they are not easily broken down. into usable energy. If you had a meal with fat in it you body will use carbohydrates and proteins first before it taps into fat reserves. To get your body to burn fat is an exercise regime in itself.
Nutrition article tip; Fats won’t give you vitamins or minerals but may help you stay alive in stranded situations. There are many stories of explorers, eskimos , siberian villagers surviving for days on just on fat.
Skier’s average recommended fat intake is approx. 20%. Keep reserves in your pack if you venture beyond the boundaries of a resort.
Our recommended food group breakdown for an average skier, and snowboarder.The food intake will depend on the type of skiing and snowboarding you will do.With increasing effort ( excercise ) adjust the food type intake accordingly.
|FOOD TYPE||PERCENTAGE INTAKE||INCREASING CONTINUOUS EFFORT||DECREASING EFFORT|
|Carbohydrates||55%||more than 55%||less than 55%|
|Proteins||25%||more than 25%||less than 25%|
|Fats||20 %||keep reserves in pack||keep reserves in pack|
We will end our nutrition article by wishing you all the best on your extended ski journeys. If you go well beyond the boundries we hope there will be less surprises in store.
If you do have a story to share about yournutritional habits whilst skiing, drop us a line. You can contact us via-home-page-contact-form.
Bye Aggie and Chris
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