Nutrition and Energy

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You can burn a lot of calories while skiing. Cross-country skiing in particular involves movement across both uphill and downhill terrains so the process is completed under the physical power of the individual. Many of our body’s muscles are utilized in the process. All this movement ensures that nordic skiing is a great way of burning calories. Research is shown that Nordic skiing can burn up to 1122 calories per hour, which is more than many other sports or exercise routines. It is an excellent aerobic workout that improves endurance with low stress on the body.

Here are some recommendations from the FIS medical advisor from 2010:

Source: http://www.nordicskiracer.com/news.asp?NewsID=2003#.X-OJy9hKg2w

MEAL A SUGGESTION (Pre-Race Dinner):

skinless baked chicken, fish, or lean beef
rice pilaf or pasta (light tomato/vegetable sauces)
steamed vegetables
fresh green salad
whole wheat bread
dessert: fresh fruit/oatmeal cookies
beverages: skim milk, fruit juice, herbal tea

Step B: Breakfast before Activity

The pre-activity meal should be eaten at least 2-3 hours prior to training and should consist
mainly of complex carbohydrates (e.g. hot or cold cereal, grains, breads, muffins, waffles, fresh
fruits, and juices). Avoid high fat foods (e.g. bacon, eggs, sausage, fried foods). Eat foods high
in fiber with a moderate-slow glycaemic index. Once again, include adequate fluid.

MEAL B SUGGESTION (Breakfast):

1-2 glasses fresh fruit juice
Shredded wheat cereal with banana and skim milk
Bran muffin
Beverage: water, herbal tea, decaf coffee

Step C: Competition Food

Eat light, and ensure low fat carbohydrate choices from the slow-moderate groups. Avoid overeating. Drink water more frequently and in small quantities. Try to eat this meal 2-3 hours before your competition.

MEAL C SUGGESTION:

Broth-based soups (chicken or vegetable)
Crackers, bread, or rolls
Beverage: water, skim milk, or fruit juice
Whole wheat bread sandwich with chicken, roast beef or peanut butter and
jelly
Beverage: water

Step D: Replenishing Carbohydrates

Be sure to plan for post-competition or training replenishment of carbohydrates and fluid. This helps prepare the body for the next day's activities. Obviously, if training and racing day after day, you will need to maintain your consistent balanced diet.

MEAL D SUGGESTION:

Pasta with tomato and meat sauce
Fresh green salad
Whole wheat bread or rolls
Dessert: fresh fruit, homemade low fat cookies
Beverage: water, fruit juices

Post Exercise Carbohydrate Supplement

(Approximately 50-70 grams CHO)

3 oz. cereal (raisin bran) + 1/2 cup skim milk + 1 banana
1 Cup Yogurt
1/2 Cup Raisins
Medium sized potato
Sports Drink or Bars containing 50-70 grams of CHO

Fit to Ski -Nutritional Tips

Start the day with complex carbohydrates like hot or cold cereal, oatmeal, oat bran or other. They are high in fiber and you can easily add protein with milk, yoghurt or soy milk.
Eat plenty of fruits and vegetables. Try for 5-6 servings per day (portion roughly the size of a tennis ball). They provide an excellent source of carbohydrate as well as antioxidants.
Eat lean protein from a variety of sources, but be sure to include a fish source several times per week. Beans and legumes are also a good source of daily protein. Make a salad out of my favorites - chick peas, red and white kidney beans, lentils and black beans.
Commit to establishing a regular habit of eating and drinking immediately after training or competing.

Top 10 Recovery Foods for Athletes

With Dallas Parsons, RD/Sport Dietitian

Food

Serving Size

Calories (kcal)

Carb (g)

Protein (g)

Fat (g)

1. 1% chocolate milk

2 cups

2. Low fat (1% M.F.) fruit yogurt

175g

150

3. Peanut butter & honey sandwich

430

4. Cinnamon raisin bagel

1 small (71g)

200

1.7

5. Sports Drinks (read label)

(carbohydrates & electrolytes)

varies

6. High Carbohydrate Energy Bars(read label)

varies

7. Dried fruit bars (read label)

varies

8. Bananas

1 large (118g)

109

1.2

0.6

9. Low fat granola cereal (Go Lean)

¾ cup (40g)

120

10. Meal replacement drink

1 can (227ml)

240

Sport Nutrition Supplements

In the competitive spirit of sport, it is inevitable that supplementation is often part of an athlete’s training diet. Sport nutrition products can be used for convenience, to provide the body with fuel before, during and after training, but for the most part, nutrition should come from whole grains, fruits, vegetables, lean protein and low fat dairy. Under the existing regulatory environment, there is no way to accurately identify all of the constituents of every ingredient found in supplement preparations. Consequently there is no way to guarantee the safety and purity of these products. Talk to your sport dietitian before using nutritional supplements.

Product

Possible Uses

Comments

Sports bars

Before, during and after training

Should have carb to protein ratio of 4:1 and < 3g fat/100 cal

Protein bars

After training or as snack

Provide between 12-35g protein/bar; common protein. sources are whey and soy

Sports drinks

Before, during and after training

Should have 4-8% carbohydrate solution and include sodium; may also have calcium and magnesium

Energy gels or fruit chews

Before, during and after training

Supply quick energy; electrolyte content varies

Protein powders

After training or part of a meal or snack, for weight gain, or travel

Check whether also supplies carbs; may be artificially sweetened

Meal replacement drinks

Before or after training

Quickly digested & provide fluids, good for a “nervous” stomach before competition

Vitamins and minerals

Daily

Individual requirements should be assessed by a dietician or physician

In the racing/nutrition world, carbohydrate foods are given a “speed” glycemic rating of 1 to 100 depending on how quickly they affect blood sugar levels: fast, moderate, and slow.

Fast: Foods from 70–100 range

Try: Carrots, Potatoes, Honey, Cornflakes, Bread

Moderate: Foods in the 50s and 60s

Try: Shredded Wheat, Brown Rice, Muesli, and Sweet Potatoes

Moderate Foods in the 50s and 60s

Try: Shredded Wheat, Brown Rice, Muesli, and Sweet Potatoes

But for fast effort, fast fuel is good, right? Not quite. Take a “fast” snack too soon, and your body compensates, blood sugar drops in a rebound effect, and you’re draggin’ your wagon. Eat too low on the scale for prolonged exertion and your body runs out of glycogen.

Here’s how to better prepare for a race or even a long Saturday on the trails.

Night Before

Include lots of vegetables, lean proteins, and moderate carbs.

Choose: Steamed veggies, salad, skinless poultry, fish, pasta, sweet potatoes, skim milk

Try: Chicken with Sweet Potatoes and Peanut-coconut Sauce Recipe

Breakfast/Before You Ski:

About two to three hours before you ski, opt for a meal with complex carbs from the moderate slow group.

Choose: Whole grain breads, waffles, cereals, muffins

Try: Whole Grain Morning Glory Muffins Recipe

Avoid: Fats like sausage, cheese, and bacon.

During Your Ski

Choose: Fast fuels like energy bars (not protein bars, save those for post-workout), drinks, and gels

Try: energy gels.