Nutrition Information

Being both a cold-weather and endurance sport, Nordic Skiing requires a lot of energy and burns anywhere from 7-18 calories per minute! It's important to fuel appropriately so we can continue to be healthy, get stronger, and feel good while we do so! In general, it's important to drink a lot of water to stay hydrated and avoid processed foods as much as possible. Getting vitamins and nutrients from food is usually preferred to supplements unless recommended by your doctor. Be intentional and listen to your bodies, they're usually right! If you're thirsty or craving something rich in fat, salty, or sweet, that's probably what you need!

FIS's recommended breakdown of high-energy intake for cross-country skiing is 60% carbohydrates, 12-15% protein, 20-25% fat. 

Replenishing carbohydrates is especially important as it fuels our brains and livers by maintaining blood glucose levels, is the primary energy source in our muscles during exercise, and may protect the immune system.

Nutritious carb-rich foods: pasta, rice, potatoes, cereals, whole grains, breads, bruit, starchy vegetables, legumes, sweetened and fruit-based dairy products, sports drinks

Protein delivers amino acids and are necessary for the synthesis of muscle cells, enzymes, and hormones. We need it in our plasma to balance fluids and electrolytes and helps with our immune function. Plant-based diets, especially vegan diets, require slightly higher protein intake due to lower amino acids and availability of protein in plant sources.

Animal proteins: meats (leaner is better!) poultry, fish, eggs, dairy products

Plant  proteins: soy products, legumes, nuts % seeds, whole grains, meat alternatives

Fat is a denser energy source with twice as many calories as either protein or carbohydrate. It can be supplied from adipose or muscle tissue. Fats are essential to our cell membranes, hormones, and transport and absorption of vitamins A, D, E, and K. While found in both plants and animals, animal fats are high in cholesterol and saturated fats.

Common fat sources: red untrimmed meats, poultry with skin or thighs, processed meat products, whole milk dairy products and cheese, sauces, dressings, condiments, desserts and sweets

Better fat sources: sunflower seed oil, safflower and corn oil, soybean oil, avocados, salmon, mackerel, tuna, sardines, green and leafy vegetables, flax seeds/oils and canola oil, walnuts, olive oil, canola oil, pecans, almonds, peanuts

Pre-training or competition meals eaten 1-4 hours prior to exertion should be a) rich in carbohydrates b) familiar c) easily digestible d) adequate in fluid. Replacing carbohydrates is equally important after exercise and is especially efficient when  combined with protein and consumed within 2 hours and paired with a sports drink or water. 1-1.2g carbs/kg body weight is a great place to start!

Recovery food examples to add to a 16 oz sports drink or water:

• banana or honey sandwich

• 1 sports bar/drink with at least 10g of protein

• 1 cup of cereal plus 1 cup low-fat yogurt or milk

• 1 sandwich with 1.5 oz of turkey, tuna, lean ham, or mustard

Water accounts for 50-60% of body mass and 75% of muscle. We lose anywhere from 1-2 liters per hour or exertion from sweat, respiration, and humidifying the cold and dry air we inhale.

Fluid intake:

Before exercise:

• 2-3 hours prior: 17-20 oz

• 10 minutes prior: 6-8 oz

During training 45-60 min or longer:

• 5-8 oz every 15-20 min

• 16 oz every hour

After exercise:

• Water loss should be replaced by 125-150%

• 20-24 oz per pound lost

Sports drinks with electrolytes are recommended for prolonged training sessions of moderate intensity lasting and hour or more, or after high intensity workouts

What to look for in your sports drink (per 16 oz:)

• 4-8% carbs

• 500-700 mg/L Sodium

• 120-600 mg/L Potassium

• Sugar sources such as glucose, sucrose, fructose, maltodextrin (a variety of these is best)

Here's a few other recommendations and guidelines to help guide refueling plans for your athlete:

• General daily energy intake:

  • Easy day:

    • Females 40 kcal/kg per day 

    • Males 50 kcal/kg per day

  • Moderate day: 

    • Females 45 kcal/kg per day

    • Males 55 kcal/kg per day

  • Hard day: 

    • Females 50 kcal/kg per day

    • Males 60 kcal/kg per day

• Dietary fiber: 25-35 g/day

• Carbohydrates: 7-12 g/kg body weight depending on time and intensity

  • Added sugars: keep below 10% of your daily caloric intake

• Fat: at least 0.8-1.5 g/kg per day, higher in unsaturated fats and omega 3, 6, or 9 fatty acids

• Protein: 1.2-1.6 g/kg body weight per day

• Sodium: 2.4 g/d of sodium

• Vitamins and minerals per day

  • Females: Vit A 700ug, Vit D 10ug, Vit E 8mg, Thiamin 1.4mg, Riboflavin 1.4mg, Niacin 16mg, Vit B6 1.3mg, Folate 300mg, Vit B12 2.0ug, Vit C 75mg, Calcium 900mg, Phosphorus 700mg, Potassium 3.1mg, Iron 15mg, Zinc 9mg

  • Males: Vit A 900ug, Vit D 10ug, Vit E 10mg, Thiamin 1.4mg, Riboflavin 1.7mg, Niacin 19mg, Vit B6 1.6mg, Folate 300mg, Vit B12 2.0ug, Vit C 75mg, Calcium 900mg, Phosphorus 700mg, Potassium 3.5mg, Iron 11mg, Zinc 12mg

FIS's Ten strategies to meet energy and macronutrient requirements

1. Eat frequent small meals (5 to 6 per day).

2. Balance breakfast among carbohydrate, protein, and fat: emphasize carbohydrates but don’t forget proteins and fats.

3. Use carbohydrate-containing snacks and sports foods/fluids before, during, and after your moderate to hard and prolonged training sessions.

4. Add a small source of protein (low-fat or non-fat yogurt, low-fat or skim milk, deli meats,non-fat chocolate milk, low-fat cottage cheese, 1⁄2 protein bar, 1⁄2 protein drink, nuts, or carbohydrate bar with around 10 g of protein) to your recovery foods and fluids after moderate and hard workouts and after the first workout on double-workout days.

5. Consider a Mediterranean meal containing carbohydrates (pasta/rice/breads), lean protein (chicken, fish, lean red meat), vegetables, and olive oil after prolonged exercise.

6. Eat an after-dinner snack or dessert on intense training days.

7. Use meal replacement drinks for travel or stressful times. They provide a balanced source of calories (~ 300 calories per serving) and are fortified with vitamins and minerals.

8. Pick a rest day to plan your dietary strategies for the following week.

9. Use sport foods/drinks and occasional sweets to meet carbohydrate requirements during intense training.

10. Adapt your foods and fluids to the environment. Eat and drink cool items in the heat and include soups, warm meals, and warm fluids in the cold.