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Don’t Mess with Breakfast
You’ve spent lots of energy just getting to the mountain, and now all you have on your mind
is strapping on your board and hitting the snow. What you may not realize is that skipping (or skimping) on breakfast is like
fasting before an endurance race or expecting to make it from Boston to Baton Rouge on a
quarter tank of gas. Bottom line: Don’t miss the morning meal.
A breakfast rich in carbohydrates (80%) provides the type of food used most readily to fuel
the start/stop action of riding. Keeping in mind that average recreational athletes need
at least 1,000 to 1,500 pure energy calories beyond their
resting metabolic rate (RMR)
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 delicious,
calorie-rich oatmeal, 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.
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Oatmeal Pancakes |
These pancakes are perfect for carbo-loading or recovering from a hard day on the
slopes. For best results, let the batter stand for five minutes before cooking.
1/2 c. uncooked oats (quick or regular)
1/2 c. cup yogurt or buttermilk
1/2–3/4 c. of milk
1 egg, beaten
1 tbsp. oil, preferably canola
2 tbsp. packed brown sugar
1/2 tsp. salt, as desired
1 tsp. baking powder
1 c. flour, preferably half whole wheat/half white
Optional: dash of cinnamon
- In a medium bowl, combine the oats, yogurt, and milk. Set aside for 15 to 20
minutes to let the oatmeal soften.
- When the oatmeal is moist, beat in the egg and oil and mix well. Add the sugar,
salt, and cinnamon, the baking powder, baking soda, and flour. Stir until just
moistened.
- Heat a lightly oiled or nonstick griddle over medium-high heat.
- Pour about 1/4 cup of batter onto the griddle. Turn when the tops are covered
with bubbles and the edges look cooked.
- Serve with syrup, honey, applesauce, yogurt, or your favorite jam.
Yield: 6 -6” pancakes
Calories per serving (2 pancakes): 330
With 2 tablespoons of maple syrup: 460
To see hundreds of other simple and healthful recipes like this one, check out
Nancy Clark’s Sports Nutrition Guidebook.
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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. “Even if I’m not very hungry, I force myself to eat throughout the
day. If I fall behind, and hunger strikes, I’m toast. I can never catch up after that.”
Try these portable and tasty snacks on your next ride:
- 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 riding should dictate how big a lunch to eat. 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 you board, whether or not you 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 and
be proactive about drinking throughout the day. Some guidelines to follow when it comes
to fluid replacement:
- 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. Another option
is a back-mounted hydration device.
- 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 boarding with a beer (or two). Before you turn to
alcohol, make sure you’ve replenished your fluids with plenty of water or a sports drink.
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