For snowboarders and skiers its no secret that a day on the mountain and back-to-back training can be exhausting. With an icy early morning rise, a commute to the powdery slope, three to four hours on snow, afternoon gym and equipment preparation – packing your backpack can be the last thing winter sports athletes are keen to do.
If you want to get the most out of every training session, recover well and prevent injury, nutrition is essential and the below four tips 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 the night before together works well.
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. Make 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. Recover smartly
This doesn’t mean hot chips topped with cheese and gravy. Just because potatoes are carbs doesn’t justify deep fried foods and saucy calories. Better options would be to pack leftovers, take a thermos of hot food or grab a preliminary high protein post training snack (such as an Inform Sport tested Musashi protein powder). You can then eat a proper lunch when you get back down the mountain.
With these four tips for skiers and snowboarders you can equip yourself for successful nutrition on the snow.