Your Day On Snow
Callum Stein, Former Human Resources Manager for Sun Valley Resort believes “a strong body is a great asset but our best defence against the elements and maintaining the stamina required to stay out all day, all season, is to ensure we have the fuel needed" adding, "this applies to our staff more than anyone because these guys and girls are out there for up to 10 hours a day in some cases”.
Here are some tips for making sure you have the fuel, otherwise known as food, to last the distance!
1. Eat breakfast before you ski or snowboard.... sounds simple doesn’t it, you’ve probably even heard it before but according to Sanitarium 26% of Australians start the day without breaky. You wouldn't expect your car to run all day on ½ a tank of fuel, so eating something, even if it's just a banana or granola bar, to help jump start your metabolism and energize your brain and muscles.
2. Pack a snack, studies have shown that eating carbohydrates (bread, cereal, rice pasta, fruit, sugar) and a small amount of protein (meat, nuts, dairy products) during skiing can help minimize muscle damage from the day, compared to not snacking throughout a day on the mountain. Be creative, we’re not saying go and spend all your hard earned dollars at the on snow cafes, you can pack whatever sounds good to you.
3. Lunch break ... EVEN ON A POWDER DAY. After several hours of shredding, your body needs both a physical and nutritional break. Suffer from the post-lunch energy slump? Solution: skip the tempting fried foods and burgers and go with a balance of carbohydrate, lean protein, and healthy fat. Add in a fruit or vegetable to get important nutrients to help combat the stresses that altitude brings on the body. Some examples are chicken sandwiches on a wheat roll with lettuce and tomato, baked chips or a baked potato with cheese (depending on appetite), Pasta with a side salad and bread Chicken noodle soup, spaghetti Bolognese or chilli (go light on the cheese) with a slice of bread Finish your lunch with an orange or a banana.
4. Apres-ski snack & dinner. While you might be ready for a relaxing beer and the hot tub, add in some cheese and crackers, another muesli bar or some fruit before diving into relaxation mode. Your body uses food most efficiently directly after working out. Why does this matter? Post workout snacks and meals significantly improve recovery, decrease soreness, and improve performance. You'll be fresher for skiing the next day! Dinner should ideally include carbohydrates - this quick-energy source is the main fuel required during a day of skiing, and is a very important food group to include in any post-ski meal; Protein Fruit or vegetables - contain vitamins, minerals and antioxidants which boost immune function and promote healing and recovery necessary after a long day of exercise; Healthy fats - like nuts, avocados, or olive-, vegetable-, sunflower seed- or canola oils.
5. Hydration - if you're travelling to a ski destination above 2,400 metres, you are likely to feel at least some side effects of the altitude, including fatigue, headache, nausea, shortness of breath, dry mouth, or thirst. Hydration is one of the easiest ways to ease these symptoms. Drinking water during a day of skiing can not only diminish headaches, and dry mouth, but has also been shown in studies to minimize muscular damage, in comparison to not hydrating throughout the day. Camelbaks are a convenient way to do this without interfering with your ski adventures.