Downhill Diet

The Importance of Breakfast
As we hasten to the slopes in the morning to maximize our precious ski-time, we run the risk of curtailing (or worse, missing altogether) the most important meal of the day for skiing: breakfast.

A breakfast that is heavy in carbohydrates (80%) provides the type of food used most readily to fuel the start/stop action of downhill skiing. Keeping in mind that average recreational athletes need at least 1,000 to 1,500 pure energy calories beyond their basic metabolic requirement (BMR) for each day of activity, you can begin to understand the importance of beginning your day with at least something in the tank.

If you’ve got the time, try something like the delicious, calorie-rich “cold cereal delight,” (see sidebar for recipe) but if you’re rushed, here are some breakfast ideas that are quick to prepare:

Toasted bagel with cream cheese or peanut butter
Whole-wheat toast with butter and jam
Toasted Eggo waffle with maple syrup
Frozen smoothie made from 1 c. of your favorite juice, 1/2 c. of frozen berries or other fruit, 1 scoop of frozen yogurt or sorbet, 1 banana, a little honey (optional), and three or four ice cubes.
Bring a squeeze bottle containing 16 oz. of a sports drink along with you for the ride to the ski-area and try to finish it before you set out for the day.

Snacks and Lunch
Beginning your day with a nutritious breakfast is important, and complementing the morning meal with snacks is a great way to maintain your energy stores.

“Cold Cereal Delight”

Any combination of fruit and cereal works well; here’s a great one.

1 c. Life Cereal
1/2 c. All-Bran
1/4 c. low-fat granola
1/2 c. blueberries or other fruit
1 c. low-fat milk

In a microwaveable bowl, combine the cereals.
Sprinkle with the fruit.
Heat in a microwave for 20 to 40 seconds, until the blueberries are warm, then pour cold milk over the warm blueberries. Dig in.

Yield: 1 serving
Total Calories: 500

Try these portable and tasty snacks on your next downhill ski outing:

Energy Bars
Dried fruit (raisins, cranberries, cherries, apricots)
Trail mix (a.k.a. GORP)
Fig Newtons (packed with calories)
Candy Bars (Snickers are my favorite)

The demands of your afternoon skiing should dictate how big a lunch to eat. If you’re planning to ski deep powder until sunset, you need to eat seriously. Using the same guidelines for lunch as for breakfast (foods rich in energy-providing carbs) is always a safe bet. Knowing what foods to avoid during lunch is a more personal matter: let your experience guide you in avoiding those foods that leave you feeling drained or lethargic.

Fluids: The Oft Forgotten Food
Your body needs fluids before, during, and after skiing, even if you do not feel thirsty. In fact, it’s possible to be close to dehydration without feeling the urge to drink. Sweating is the body’s cooling mechanism. The more you sweat, the more fluid you lose, and the more fluid you need to replace. Regardless of whether you sweat a little or a lot when exercising, you should be conscious of the fact that you’re losing fluid. You need to be proactive about drinking throughout the day. The following are some tips that will help you stay ahead of your body’s demand for fluids:

Drink water! Other fluids, including caffeinated and alcoholic beverages have undesirable effects including water loss, decreased body temperature and slowing of reflexes.
Water mixed with a powdered sports drink is a good alternative to just plain water.
Drink plenty of water before you start out for the day, regardless of the weather conditions.
Bring along a water bottle in a waist pack to keep yourself hydrated while out on the slopes. Try to drink a bottle in the morning and one in the afternoon. You may also want to investigate a back-mounted hydration system for your ski outings.
Drink small amounts of water in frequent intervals rather than large gulps.
Drink cold water rather than warm (or hot) water—cold water is absorbed more quickly.
Many of us like to finish a day of skiing with a beer (or two). Before you turn to alcohol, however, make sure you’ve replenished your fluids with plenty of water or a sports drink.