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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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NZ Ski fields open this weekend!

Cardrona Alpine Resort and Coronet Peak open this weekend, Saturday June 13th 2015.

We have had an amazing few weeks of early snowfall in the Southern Alps of New Zealand, making an excellent base for the Ski resorts and allowing for plenty of Snowmaking. Coronet Peak, Queenstown were making snow for 6 consecutive days last week and Cardrona Alpine resort, Cardrona, have been busy preparing more terrain for opening early this season. Both mountains could see all lifts operational in record time this ski season if Mother Nature allows.

Coronet Peak Ski Field Outside Sports NZ

Snowmaking in progress. Photo Credit: Coronet Peak

Cardrona Alpine resort have a new learner conveyor this season to help decrease lift lines and allow more time on the slopes for beginners, there’s also another intermediate trail along the ridge line connecting Valley View and Tail Race trails.

Cardrona Alpine Resort Ski Field Outside Sports NZ

Sunrise at Cardrona. Photo Credit: Cardrona Alpine Resort.

The forecast for opening weekend sees cloud building with a risk of sleety showers in the afternoon, so get up there early and grab some opening day champagne at the lift line for first chair.

Here’s to an awesome season. Enjoy.

Need to get your skis/snowboard tuned? It's the final week of 50% off tuning at Outside Sports Ski Workshop, Gorge Road Queenstown.

Need Ski rentals, transport and a lift pass? Outside Sports have you covered. Get your ski and snowboard packages all in one place at Outside Sports, 9 Shotover Street Queenstown.

Ski hire at Outside Sports Wanaka.

Treat yourself this winter with new in 2015 Skis and Snowboards at Outside Sports #WhereAdventuresBegin

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