Eating tips for skiers and snowboarders
9:00 PM
By Kristi Tamaki, RD / Best Teen Diets Contributor
When winter rolls around and we check our smartphones to see that fresh powder has arrived, we often pack the car with one goal: to get there ASAP! Chances are, if we go up, we aren't going for only a couple of hours, but for most of the day or multiple days. That means we need to think about fueling our body so that it will last through the entire day of activity. Every jump, uphill climb, downhill run, slalom back and forth we do requires energy. Whether we are skiing or snowboarding, we all need to get something in before and throughout the day to keep the energy going.
Before the lift
Breakfast is the key to a good day on the slopes. And make sure it is enough. Go for a full meal 3-4 hours before you are going on the lift so that your body has time to digest the food and turn it into energy. Also, make sure to go for combos. By that I mean, choose from at least 3 of these groups: grains, dairy, fruits & veggies, nuts/beans/meats. What does that do for you? Gives you enough energy AND ties you over to your next eating period.
- peanut butter and jelly on a bagel or sliced wheat bread + a mandarin orange
- oatmeal with a banana and nuts + milk
- frozen waffle with sliced fruit + yogurt
- a sports bar + fruit + milk
- scrambled egg, low-fat cheese, and veggie burrito
Snack
It will have been 3-4 hours ago that you last ate something. To maintain energy, carry a sports bar or trail mix with you so that you can take nibbles while out on the slopes.
Lunch hour
Don't forget to break at some point during the day so that your body can re-charge for an afternoon performance that's just as good as the morning's. This is a good time to include warm foods to act as a heater for your body. Again, try to hit multiple food groups.
- minestrone soup with bread or crackers + fruit
- turkey sandwich + fruit + small hot chocolate
- veggie pizza slice + water
- PB&J with + orange + milk
Prepping for the next run...
At the end of the day, you'll likely be ready for dinner. Remember that what when you feed yourself, you are giving your body energy for the NEXT bout of exercise. That means dinner may be helping you out for tomorrow's ski or snow shoeing adventure. This meal also helps your body to recover from all the "wear and tear". As always, hit multiple food groups!
Hydration
Last of all, make sure you don't skimp on hydration. When it is cold, you are less likely to get thirsty or reach for a bottle of water. But your body still needs the water. That's one benefit to using a Camelbak pack - you don't have to stop just to get a sip of water. It goes wherever you go!
This is the start to making sure your time on the slopes worth it!!!
Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. For more information visit www.bestteendiets.org
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