My Top 7 nutritional tips to improve your skiing performance.
When going on Holiday Skiing Good Nutrition is most important.
So with many years of Instructing skiing and just going away on Holiday these are some of my best tips when your in the mountains.
1. Stay hydrated.
Most Important… You may not feel thirsty in the cold weather, however your body needs hydration in order to perform at its best, Especially on your first day on the piste. On the First day if you don’t keep hydrated you will (most Probably after lunch) start getting cramps, and this will make skiing a lot more difficult, as you may find it difficult to actively flex and bend and your knee and ankle joints.
So Make sure Staying hydrated is just as important in cold weather as in warm weather. Stop to drink something every 2 hours or so. Since drinking cold water in 15 degree weather is not so appealing, Take a Water bottle ( preferable a Metal one, just incase you take a stack and you fall on a plastic bottle and it breaks) try warm water with, orange electrolytes replacement or maybe hot chocolate.
2. Eat a good breakfast.
The ideal breakfast is one that includes carbohydrates along with some protein. This will provide you with sustained energy levels.
Many Hotels in the Alps have a really good selection of food for breakfast, Take advantage of this..
Here are some Suggestions:
• Bread rolls with a selection of meats and cheese ( good one if going to Austria)
• oatmeal with raisins and walnuts
• peanut butter on toast • yogurt (my favourite is the Greek yogurt!) with banana and whole grain cereal • omelet with toast • whole grain cereal, fruit and low fat milk
3. Eat a moderate sized lunch.
Eating too little won't give you enough energy for your afternoon runs. But on the other hand, eating too much can cause you to feel sluggish and lose your "ski legs". In addition, it can make buttoning your tight ski pants somewhat difficult.
4. Include carbs and protein at lunch.
This combination will give you sustained energy levels throughout the day. Go easy on the fat as it takes longer to digest.
5. Avoid low carbing.
This is not the time to embark on the a diet. Our muscles need carbs for fuel and our brains need carbs to think clearly. A salad with grilled chicken is not the ideal lunch - unless you have a few pieces of bread with it. In addition, eating adequate carbs (versus fat) helps your body acclimatise to the high altitude.
6. Consume adequate calories.
Yes I did say that… Skiing burns a significant amount of calories. The extra weight of heavy clothing and boots can increase your caloric expenditure by 5-15 percent. Remember how exhausting it feels just carrying your skis and boots to the base lift? Consuming a good amount of calories will help your body to perform at its best. Note: this doesn't give you permission to gorge.
7. Pack snacks with you.
You easily eat an energy bar on the chairlift. It will give you a burst of energy for that bump run you've been eying. Again, focus on carbs as they provide the quickest energy.
While I can not guarantee my tips will turn you into the next Lindsey Vonn or Mikaela SHIFFRIN, they will help you perform to the best of your ability.
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