Published: 06/23/2009 - Updated: 08/15/2019
While many of you are enjoying a warm and relaxing summer, others in different parts of our planet, are beginning to live their entire winter which is cold and gray. So for those who already have the jacket and boots on, here we propose an ideal guide to nutrition for the skier.
Speaking of sports nutrition, we make clear that a proper and balanced diet helps achieve the best performance. As for the skiing is concerned, the idea is to eat properly to enjoy as you glide over the snow.
Skiing, an aerobic sport
We can place the ski in aerobic sports, the individual progressively increases the intensity of effort and moves large muscle groups. Additionally, if practice for over an hour, we use most fat reserves as fuel energy, which explains some of the benefits of its practice on health.
In principle we must keep in mind that skiing is a sport that requires a demanding physical fitness. Because skiers consider the enormous effort that the sport demands. Thus, it is essential to lead a proper diet to help get the best performance.
Let us clear that the primary purpose of food is to meet the needs of energy and nutrients from the body, which are different in each case and depend on many factors, including the level of individual physical activity. In skiing, the degree of physical activity and therefore energy consumption, depends on relevant factors such as:
- Weather conditions
- The friction of the table with snow
- The technique used by the skier
- The duration of the exercise
- The intensity
"Breakfast like a king ..."
In general the activity of the skier begins early, in order to take advantage of daylight hours. This means that breakfast should be rich and good nutrition, the best way we consume energy in the early hours of the day.
This breakfast should include:
- Carbohydrates: Bread, toast, cereal, biscuits, jam or honey.
- Protein milk: yogurt, cheese, cold meats, serrano ham, tortillas, etc..
- Fats: butter or margarine, cheeses, dried fruits.
- Vitamins and minerals: natural fruit or juice.
The Importance of Carbohydrates
Carbohydrates are essential nutrients to provide energy needed for sport. So help restore muscle tone after the exercise because they allow replenish glycogen, their primary energy source of muscle that has been consumed.
Because skiing involves a day of sports, it is recommended to have some snacks on hand to help maintain the energy required to wear: cookies, chocolate, dried fruit or energy bars.
We must not forget the fluids
The exercise involves a large loss of fluids. In skiing, warm clothes help to enhance the fluid loss by increasing sweating. To this is added cold that promotes contraction of the vessels and facilitates the loss of fluids. It is therefore essential to take often-every 20 or 30 minutes-a little water or liquids (tea, juice ...). Drinks can be an indispensable aid for more experienced athletes, in addition to liquid electrolytes.
At the end of the day...
At the end of the day's skiing, it is necessary to replenish energy reserves. Soups and broths are ideal, as well as tone the body, provide fluids and minerals that contribute to hydration. The presence of food rich in carbohydrates is always wise, in the form of bread, or to vary with respect to food, in the form of rice or pasta or potatoes. The salad and fruit enrich in vitamins and minerals. Protein foods should also be present at our dinner.
The energy bars are ideal for skiers:
- They are useful when we are in the ski and mountain resort at the bars is a very healthy option to meet nutritional requirements without complications.
- Their small compact design make them easy to carry, and can be used as "emergency food" out of pocket.
- They are a good source of carbohydrates: in this way during the skiing is more energy to perform the routine.
- Provide a good amount of calories by physical activity: eating something before exercise increases energy and physical stamina. Ingesting some 200 or 300 calories improves physical performance.
- Provide fats: the advantage of including fat before exercise through these bars, is to provide sustainable energy, especially for all those activities that exceed 90 minutes in duration.