Participating in cold weather winter activities like skiing, snowboarding or snowshoeing requires special nutrition intake and skipping this important step could lead to disaster. If you aren’t properly hydrated and nourished, you’ll have a far greater chance of suffering an injury.
Eating right will not only give you the energy you need to participate in winter sports, but it is also important in order to regulate your body temperature and provide the fuel your muscles need to perform properly.
Two hours before winter exercise
Before participating in winter sports, remember that healthy, high carbohydrate foods are your friend in order to keep up all of the energy that you’ll expend. Complex carbohydrates are key to fueling your workout, and should comprise 50-55% of your diet. Simple carbohydrates include sweets, soda, etc. Avoid those unhealthy foods.
Fill yourself with fruits and vegetables, whole grain breads and pastas. You also need to include some protein, either from legumes, nuts, low-fat dairy products, or lean meats. A breakfast consisting of oatmeal with slivered almonds and a banana would be ideal.
During the activity
For skiing, snowboarding, snowshoeing or other sports that take place in the snow, be sure to keep an energy bar or dried fruit with you to munch in between your regular meals. It’s important to stay hydrated as well, and in cold weather, it’s best to drink something warm or at least room temperature if possible.
Keeping a small water bottle inside a coat pocket is a great way to ward of dehydration. In between ski or snowboard runs, take a break inside and sip some hot herbal tea. For lunch, be sure to spend enough time resting and warming up as well as refueling. A bowl of hot soup and a sandwich work well.
After intense winter activities
Refueling after a long day in the snow spent skiing, snowboarding or snowshoeing is imperative. Of course, one of the best post-activity meals you can eat is a big plate of spaghetti served with a few meatballs, but if that isn’t possible any high complex carbohydrate meal with some added protein will do.
Don’t forget the liquids, you need lots of those too. It doesn’t get much better than drinking a big mug of hot cocoa after a day spent outdoors in a winter wonderland.
K.C. Dermody has been an avid runner, hiker, and yoga enthusiast for twenty years, and as a trained yoga instructor she taught a variety of students from senior citizens to competitive athletes. She enjoys combining her passion for sports, emotional and physical well-being with her love of writing.
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