Ski touring is a popular winter activity that combines physical exercise, spending time in nature, and an unforgettable adventure.
To really enjoy ski touring, you need appropriate physical preparation, a certain level of skill, and proper equipment. You also need correct nutrition to provide your body with energy and nutrients, which will allow you to truly enjoy your ski touring exploits.
Let's look at some things to consider when planning your nutrition for ski touring.
Ski touring energy requirements
Ski touring is a sport that requires high levels of energy.
First of all, climbing the mountain with full equipment requires a lot of energy.
Before the climb, you must replenish your glycogen stores. Have a breakfast rich in carbohydrates and some protein. Since ski touring is usually not performed at high intensity and is mainly performed in the aerobic zones, your breakfast may include some healthy fats.
Examples of breakfast:
- Oats with Greek yoghurt, banana, and a spoon of peanut butter.
- Egg omelet, avocado, bread.
- Toast with chicken breast, chees spread, and paprika.
- Bread with herbal spread, smoked salmon, and avocado.
- Pancakes with ricotta and marmalade.
It's also important to replenish the lost energy during the activity!
Avoid long periods without food, as this can lead to exhaustion. Have regular snacks, but keep them small to avoid burdening your stomach. Best are snacks based on simple carbohydrates, such as an energy bar, banana, dry fruit, or a jam sandwich.
Cold weather and high altitude may reduce your appetite, and sometimes consuming food is the last thing on your mind. That's why it's even more important to bring along snacks that you really like and to make a nutrition plan before the activity. Read some crucial points that will help you plan your nutrition.
It's essential that during ski touring you provide your body with sufficient amounts of energy. Since cold may reduce your appetite, you must stick to your nutrition plan.
Hydration is essential in ski touring
In cold winter weather, hydration is often neglected. But keep in mind that in winter you sweat and lose water at the same rates than in the summer.
Even more, low temperatures increase fluid requirements, as cold air contains less water than hot air, which makes you lose even more water with breathing.
Dehydration has several negative consequences:
- drop in performance,
- attention disorders
- and confusion.
It would be extremely dangerous to encounter these consequences out there in the mountains, so do take care of optimal hydration.
To sustain optimal hydration, drinking water is not enough. Since you lose electrolytes with sweat, you must replenish them. The best way to do it is with an isotonic sports drink.
Nrgy Unit Drink contains electrolytes in citrate form, which means they provide high absorption rates without digestive issues. This drink will also keep you fully hydrated and reduce the sensation of fatigue by providing you with the optimal combination of carbohydrates and by replenishing the minerals you lose with sweat.
Spice up your hydration with a tasty isotonic sports drink or add electrolytes to your water with effervescent tablets.
Multi-day ski touring
The most dedicated ski touring athletes extend their adventure over several days. But such ordeals require even greater attention to correct nutrition.
In case the mountain huts are closed or you travel over paths where there are no huts to be found, you are entirely dependent on the food in your backpack.
In addition to snacks based on simple carbohydrates, take foods that contain complex sources of carbohydrates, protein, and some fat. Make sure to pack some recovery bars, oats, canned tuna fish, boiled egg, ham, bread, etc.
Estimate how long your ski touring adventure will last. Since weather conditions in the mountains are unpredictable, you should always take some extra food with you. Nothing is worse than being left without energy in the middle of the mountains. Since a regular piece of equipment in ski touring is a burner, you can also bring along pasta or rice, as they have great weight-to-energy values.
A multi-day ski touring adventure requires even greater attention to nutrition. We recommend you bring along extra food.
Muscle recovery after ski touring
After an exhausting day of ski touring, it is time to consume a meal rich in protein and carbohydrates.
This will allow you to rebuild your muscles and replenish your glycogen stores, preparing your body for the next challenge. This is called muscle recovery after workout.
It is important to have your recovery meal ready, as you need to consume it immediately after exercise, so you don't lose the window of opportunity.
The most efficient way to trigger optimal muscle recovery after ski touring is by using a recovery drink. Bring along your shaker with your recovery drink, mix it with water after exercise, and trigger optimal muscle recovery!
Muscle recovery after ski touring is essential. The most convenient and efficient way to trigger it is with a recovery drink.
Ski touring requires a correct approach to sports nutrition.
Since cold may reduce your sensation of appetite, it's important that you stick to your nutrition plan.
A good nutrition plan includes the intake of energy during exercise, proper hydration, and muscle recovery after workout.
To achieve this, you may use dietary supplements, such as energy bars, isotonic sports drinks, electrolyte tablets, and recovery drinks.