5 nutrition tips to prepare for mountain training on the snow

Posted on July 19, 2021 by

Eating well on the mountain during the snow season can greatly impact energy levels and how much you get out of your training. With some smart planning, you can also reduce your risk of injury and maximise recovery for successful back-to-back days in powder.

Below we share our five top tips that can help guide skiers and snowboarders in packing for a day on snow. 

 

1. Pack your backpack the night before

In the morning it can be a scramble to get ready and your main focus should be to eat a healthy breakfast to fuel your training. Research suggests it take 21 days to obtain a new habit, so start now and keep yourself accountable. Setting a culture within your team to prepare together the night before works well and you can always bulk buy or bake some snacks which are a better budget option.

 

2. Pack some quick release fuelling options

Your muscles can work for about ninety minutes under a moderate intensity until they run out of carbohydrates. Seeing as carbs are your premium and preferred fuel during exercise, topping up is 100% necessary if you’re looking for a competitive edge to support performance. Energy balls or bars, dried fruit (mango, apricot, apple, sultanas), white wraps rolled and filled with jam or honey – all are great options for snacks on the snow.

 

3. Pack water or sports drink

Just because it’s cold doesn’t mean you’re not going to sweat, and the fitter you are the more you will sweat. A mere 2% loss of fluid from your body weight can greatly impact both physical and cognitive performanceMake sure to take fluids with you on the hill and to sip intermittently throughout training. If you don’t want to carry your water bottle, stick it in the snow at the top of the run.

 

4. Plan your lunch

Options on snow at the resorts can be very expensive, less nutritious, and can involve long queues. Getting ahead of the game with a balanced lunch, made up of some carbohydrates, protein and quality veggies, will help you to train well into the afternoon or can act as a recovery meal. Some of our top suggestions are grainy wraps filled with lean meat and salad wrapped in aluminium foil, or hot meals that can be packed in a thermos and help warm the body up (leftover curry, soup, stir fry or fried rice). 

5. Recover smartly

This doesn’t mean hot chips topped with cheese and gravy! Just because potatoes are carbs. it does not justify deep-fried foods and saucy calories. Remember that recovering involves rehydrating (with primarily water), refuelling with quality carbohydrates and repairing with adequate protein. On the run? An easy milk-based drink, squeezie yoghurt or Musashi protein powder mixed with either milk or water can help start the primary recovery process before your next main meal.  

With these four tips for skiers and snowboarders, you can equip yourself for successful nutrition on the snow.

 

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