What should a skier's or snowboarder's diet look like? What should you eat on the slope to have the strength to go crazy in the winter? By practicing any of these sports, you can burn even more than 500 kCal per hour, so it is extremely important to eat dishes that will cover the increased energy needs of the body. See an example menu of a skier.

Diet for skiers and snowboardersshould be based on three properly composed nutrients: 55-60% of the energy value of meals should come from carbohydrates, 13-14% from protein, and 25-30% from fat.

You should also take care of the right amount of vitamins and minerals in food and remember to drink. It is as easy to dehydrate in winter as in summer. Therefore, before going on the slope, prepare a thermos with warm tea and take a few sips every hour of riding.

Diet rules of a skier and snowboarder

1. Carbohydrates are the most important nutrientin a skier's diet . They are extremely important because they are the main source of energy for working muscles. Choose mainly complex carbohydrates, derived from whole grain products, e.g. wholemeal bread, graham bread, brown rice, groats.

2.eating time , adapted to skiing, plays an important role in the diet of skiers. 2-4 hours before hitting the slopes, you should eat a meal with a high content of complex carbohydrates (thanks to this you will ensure a gradual release of glucose and you will not feel tired for longer). Eat, for example, porridge with fresh fruit or a dish of porridge, rice or pasta, with meat and vegetables, which will also provide vitamins, minerals and antioxidants. And an hour before training, eat a small snack, e.g. a banana.

3. Also, do not forget to drink plenty of fluids, because it is not only in summer that the athlete's body is exposed todehydration(symptoms may include headache, nausea and weakness). So drink 400-600 ml of fluids 2 hours before training.

4. If you plan to spend the whole day on the slopes, pack a smallsnackin your backpack. It can be, for example, a muesli bar, cereal cookies, a banana, a roll with jam or honey and a warm drink in a thermos flask.

5.The composition of the meal afterreturning from the slopedepends on whether you plan to ski again the next day. If so, make sure you replenish the muscle glycogen that is fastest to rebuild in the first two hours after exercise. Therefore, it is best to eat a carbohydrate-rich meal, such as yogurt or fruit, immediately after your return. Then, eat a wholesome lunch of protein, fat and carbohydrate foods, such as meat risotto. Also, remember to replenish your body's water reserves when you get off the slopes. Drink 500-700 ml of water.

Sample menu for skiers and snowboarders

Energy value for the daily menu: 2630 kcal, protein: 125 g, fats: 85 g, carbohydrates: 388 g

Breakfast (640 kcal)

Millet with fruit and nuts

Ingredients: millet 50 g, milk 200 ml, banana 100 g, apple 50 g, dried dates 20 g, hazelnuts 30 g, cinnamon.

Preparation: Boil the porridge in milk with the addition of chopped dates. Slice fruit and nuts, add to the cooked porridge, sprinkle with cinnamon.

2nd breakfast (304 kcal)

Banana 200 g, dried apricots 40 g

Post-workout meal (422 kcal)

Fruit yoghurt with muesli, wholemeal roll sandwich with butter and plum jam

Ingredients: fruit yogurt 150 g, muesli 20 g, whole grain roll 60 g, butter 10 g, jam 30 g.

Lunch (701 kcal)

Roast Chicken with Rice and Vegetables

Ingredients: chicken breast 150 g, brown rice 100 g, broccoli 100 g, cauliflower 100 g, green beans 50 g, carrot 50 g, onion 20 g, rapeseed oil 20 g, spices.

Preparation: Bake the chicken breast sprinkled with herbs with rapeseed oil. Boil the vegetables and rice. Serve with rice and vegetables.

Dinner (532 kcal)

Pasta salad with tuna

Ingredients: pasta 80 g, 1 egg, feta cheese 40 g, tuna 60 g, green peas 80 g, yogurt 60 g, tomato 100 g, pepper 50 g, cucumber 50 g, corn 30 g, small clove garlic, pepper, s alt, basil

Preparation: Cook the noodles. Dice the hard-boiled egg and feta cheese. Wash the vegetables and cut them. Combine all ingredients and mix with yogurt mixed with garlic pressed through the press. Season to taste.

This will be useful to you

He althy snacks on the slope - simple recipes

Take a he althy, energetic snack to the slope - not only will it provide you with energy quickly, but also remove the temptation to buy fatty fries or other fast food.

Power bars

Chop a small handful very finelyoatmeal, walnuts, a tablespoon of raisins and pumpkin seeds. Add some chopped dark chocolate, mix everything with a tablespoon of peanut butter and a teaspoon of water. A dense mass should form - divide it into equal parts, shape the bars and put them in a cool place to let them solidify.

Energy millet balls

1/3 cups of millet in almond or coconut milk (1 cup). When a mush is formed, add a handful of chopped nuts of any kind and a tablespoon of honey. Mix it all up. Form small balls and roll them in coconut shavings.

About the authorMarzena Masna, dietitian SOS Diet, dietary catering, WarsawA graduate of dietetics at the Warsaw University of Life Sciences. She gained professional experience in dietary clinics, the Nursery Complex of the Capital City of Warsaw and Warsaw hospitals for adults and children. She constantly deepens her knowledge by participating in conferences on proper nutrition, as well as diet-prevention and diet therapy of diseases. Currently, a dietitian at SOS Diet, dietary catering, where he deals with nutritional advice for clients, creating recipes, preparing the menu and supervising the quality of meals.

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Diets for active people