Sunday, February 22, 2009

Skiing and Eating

It's winter time and if you live or travel to ski country, you have to get outside and have fun. But winter sports requires proper fueling. Not only are you using energy to exercise, but you may be using extra calories to keep warm. Here are some tips if you love to exercise in the winter:

  1. Have a hearty and wholesome breakfast. This is necessary to keep you going without burning out early. Consider a breakfast containing a protein (eggs or egg whites, lean meat or meat substitute, yogurt, etc.), a carbohydrate (whole grain cereal, bread, pancakes, oatmeal, etc.) and some fruit.
  2. Drink plenty of fluids, particularly if you are at a high altitude.
  3. Avoid alcohol at high altitudes which increases the risk of Altitude Mountain Sickness (AMS). See my prior post for more info on AMS.
  4. Eat something every 2-3 hours. This will require you to carry fluids and snack foods. Energy bars are an easy snack to carry. But keep in mind that some energy bars require fluids for digestion.
  5. After exercising all day long, have a snack comprised of carbohydrate and protein. This will replenish your glycogen stores and help your recovery so you can ski all day long tomorrow. Examples are a yogurt and fruit smoothie, a glass of chocolate milk, or a nut butter and jelly sandwich on whole wheat bread.
  6. Most importantly, have fun!!!

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