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Energy Food for Skiing and Snowboarding

Food for thought

Nutrition is a vital factor for skiers and snowboarders as the body adjust to the physical demands of the sport in a cold climate and higher altitude. Exercising at a higher altitude means the body needs to adapt to the reduced amount of oxygen by increasing respiratory, Heart rate and red blood cell production. Exercising in cold temperatures can cause dehydration as the body works harder to maintain its core temperature.

“The average skier burns 300-600 calories per hour. Racers, or intermediate to advanced skiers tackling difficult terrain at a fast pace, can burn up to 1,000 calories per hour”. Reference: Kristen Gravani, MS, RD- Nutrition for Skiing

Energy Food for Skiing and Snowboarding Outside Sports NZ

Maximise performance on the slopes by eating nutritious food that will fuel your body ready for a day of skiing or snowboarding and significantly aid recovery so you won’t “burn out” this season:

Fuel up!

1. Eat breakfast - to help jump start your metabolism and energize your brain and muscles, go for a bowl of whole-grain cereal with low-fat milk. Whole grains offer carbohydrates for energy and milk contains protein, which offers energy and aids in muscle recovery.

2. Snack- studies show that consuming some carbohydrates and a small amount of protein during skiing or snowboarding can help minimize muscle damage from the day, compared to not snacking throughout a day on the mountain. Try some pocket friendly snacks such as Cliff energy bars, muesli bars and trail mix.

Energy Food for Skiing and Snowboarding Outside Sports NZ

3. Lunch- give your body a physical and nutritional break at lunch with a sandwich that combines lean meat, low-fat cheese and whole-grain bread. This will provide a good mix of carbohydrates, fat and protein, which optimizes your energy levels and gives you plenty of glycogen for a day of skiing. Finish off with some fruit.

4. Apres-ski snack & dinner- your body uses food most efficiently directly after exercising so grab carbohydrates and protein such as some cheese and crackers whilst you kick back and relax-it will significantly improve recovery, decrease soreness, and improve performance. For dinner re-fuel and stock up for day 2 with carbohydrates, protein, vegetables and some healthy fats such as avocado.

5. Hydration-important not only in sport but in everyday life. Studies show that drinking water throughout the day minimizes muscular damage, in comparison to not hydrating throughout the day. Try a Camelbak hydration pack for easy access to water whilst skiing and snowboarding. Avoid the consumption of alcohol whilst exercising in the cold, as alcohol is a diuretic that tends to dehydrate the body- save it for moderation in après ski.

Energy Food for Skiing and Snowboarding Outside Sports NZ


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