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Newsletter  Winter 06: Your Best Run


Your Best Run – Food and Fluids on the Slopes
By Jennifer Sygo, M.Sc., RD
Registered Dietitian and Sports Nutritionist
 
It's that time of year – time to hit your favourite ski hill for a day of snow-filled fun.  While you are out on the slopes, however, you may not realize how much your diet and hydration can impact your performance – and even more importantly, keep you out of the hospital!  Here are a few tips to keep you in top shape for your best (and safest) runs:
  • Plan to eat breakfast before you go.  If you skip breakfast in an effort to beat the crowds, you could hit the slopes with your blood sugar running low.  This can leave you feeling tired, headachy, and result in a bad day on the hill.  To keep your energy running high, try to grab a quick breakfast that includes both a protein and carbohydrate, like cereal and milk, toast and eggs, or a bagel plus peanut butter. 

  • Think to drink.  It's easy to forget to drink fluids while you're out on the slopes, but dehydration can have a negative impact on your performance.  On top of that, you may not realize how much fluid you are losing (both in your breath and sweat), even when it's cold.  Try to grab 500 ml (2 cups) of fluid before you head out for your first run, then try to stop every hour or so for a quick drink – preferably water, but juice or a sports drink are also fine.  Aim for a cup (250 ml) or two per hour of skiing.

  • Plan to snack.  You may not realize it, but skiing can result in significant depletion of muscle glycogen (the carbohydrate stores in your muscles that provide you with fuel during intense activity).  The problem?  If you run low on glycogen, not only will you “hit the wall” (in other words, get tired), but you are also more likely to get injured.  And as we all know, skiing is a sport where a split second can make all the difference!  So take the time to grab carbohydrate-rich snacks throughout the day to make sure you stay topped up.  Some good choices that can be carried in a ski jacket include pretzels, pieces of a bagel, granola bars, arrowroot cookies, saltine crackers, fig bars, or dried fruit.  At lunch, grab a sandwich or small plate of pasta, fruit or juice, and any of the snacks listed above to fire your engine back up for a strong, and safe, afternoon.