In order to reach the peak, it's essential to stay on top of your nutrition as well. Below, I offer some nutritional tips that will give you the necessary energy to get the most out of your ski/boarding experience this winter.
Pre-slope fueling
Each and every muscle movement in skiing and snowboarding burns calories, which makes proper fueling prior to hitting your first run of the day essential for optimal performance. Failure to top off your engine before heading out will elevate your risk for premature depletion of liver and muscle glycogen stores, triggering such symptoms as dizziness (not so good when you're traveling at high speeds downhill), muscle cramps, lethargy and a decline in overall performance.
Furthermore, this pre-slope meal increases internal heat production by about 10 percent, thereby helping to warm your core before exposure to the winter chill.
Skiers and snowboarders should aim at consuming 400-900 carbohydrate-focused calories approximately two or three hours prior to hitting the slopes. To promote a more sustained release of energy into the bloodstream and muscles, focus on low- to moderate-glycemic carbohydrates (see www.glycemicindex.com ) such as bananas, low-sugar cereals like Special K, energy bars like Powerbar or Clif bar, sourdough toast, berries and lowfat yogurt.
Also include a small amount of protein (egg, dairy, nuts/nut butter or lowfat meat) as part of your pre-slope meal (about a gram for every four grams of carbohydrate). This will help spare muscle glycogen by about 25 percent, keeping you on the slopes a bit longer.
| Sample Pre-Slope Meals | Calories |
Carbs (grams) |
Protein (grams) | |
| 1 cup lowfat vanilla yogurt blended with 1 cup strawberries, 1/4 cup lowfat natural granola, and 2 Tbsp slivered almonds. | 440 | 65 | 16 | |