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While snowshoeing is enjoying a revival as more people recognize the fun and fitness
benefits of a day out treading, the nutritional requirements of snowshoers haven't changed
a bit. Here's a primer on how to fuel yourself wisely so that pangs of hunger and thirst
don't compromise your next outing.
Eating Before Your Workout
Because snowshoeing is essentially a walk (or run) on snow, the nutritional requirements
of the sport parallel those of walking and running. Whether you're heading out for an
endurance run or a relaxed hike, you're going to need to start well fueled. Here's how:
- If you snowshoe in the morning, it's unlikely you'll set the alarm two hours earlier
so you can sit down to a pre-dawn breakfast. Sleep’s too precious. So as soon as you get
up to snowshoe, down about 16 ounces of a sports drink.
- If you plan to head out in the afternoon, you can eat a pre-shoe snack containing
about 60 grams of carbohydrate if you're an average-sized woman, 80 to 100 if you’re a man.
How much is that? Most energy bars contain about 40 grams of carbs and a banana packs
about 30 (see the end of this article for more choices). Try to give yourself at least an
hour to digest.
Prehydrate
In addition to having enough calories, you also need to be sufficiently hydrated before
you take to the snow. Most people are chronically dehydrated because they drink coffee, a
mild diuretic, and they don’t drink enough water the rest of the day. So many snowshoers
start out dehydrated. Follow these tips to maintain your hydration:
- If you’re skiing early in the morning, the suggested 16 ounces of
sports drink will hydrate you as well as supply carbs.
- Drink it an hour before, and you’ll be able to urinate just before you start (to
avoid unwanted pit stops).
- It’s OK to drink right before you set out-brisk exertion causes the kidneys to slow
down, so you’ll probably get home before you have to hit the john.
Drinking and Fueling While You Snowshoe
Always drink before you feel thirsty. Your body’s sensation of thirst lags behind its need
for liquid, so when you feel thirsty, it’s already too late. Every 15 minutes, slug down
four to six ounces (several big swallows). Because it’s important to have both hands-free
for balance as you snowshoe, we recommend the following ways to carry your fluids:
- Back Mounted Hydration System:
Particularly popular among snowshoers, insulated models that prevent the fluids inside
from freezing are now available. If you don't have an insulated model, try wearing the
unit and the mouth tube under your jacket to your fluids above freezing.
- Holstered Water Bottle:
These ride comfortably in the small of the back. An important tip: Insert your bottle in
its holster upside down. Since water freezes from the top down, the nipple end will freeze
first if the bottle sits upright, preventing you from getting any water out of your bottle
at all.
Because they don’t freeze, energy gels are the best source of quick calories for the typical
snowshoe outing. Try to avoid energy bars, as they become extremely hard and tough to bite
into as the temperature falls.
Hydrating When You’re Finished
No matter how much fluid you ingest while exercising, you’re likely to finish depleted.
There's a simple way to be sure you’ve rehydrated after the workout-simply weigh yourself
before and after, and compare the figures. If you’ve lost weight, it’s water you’ve sweat
out, not (unfortunately) fat. You’ll need to drink 20 ounces of fluid for each pound of
bodyweight you’ve lost. Keep drinking until your weight has returned to normal, and your
urine is plentiful and pale-yellow in color.
The Glycogen Window
One last, and crucial, step. Studies show that your muscles replace their fuel (glycogen)
much faster and more efficiently if you eat plentiful carbohydrates immediately after
endurance workouts. Your goal is to eat 60 grams of carbohydrate (if you’re an average-sized
woman) or 80 to 100 grams if you’re an average male. Your muscles will re-fuel best if you
eat within 15 minutes of your return. The “glycogen window” remains open for two hours
after you exercise, after which the re-fueling process becomes less efficient.
Notice that the amount of carbohydrate you should eat when you’re through is similar to
what we’ve suggested you consume before you exercise. There’s one exception-research
indicates that if you mix four parts carbohydrate with one part protein, your glycogen
stores will top off more quickly. That's as simple as having cereal, a banana and some
skim milk for protein.
If you follow these nutrition guidelines, you’ll feel great on the snow and recover more
quickly, resulting in a better workout and superior fitness. Bon appetit and bon
voyage!
Foods Providing About 50 g
Carbohydrate (CHO) per Serving |
|
Foods |
CHO Content
(g) |
Protein Content
(g) |
|
Thick pizza (1 slice) and 12 oz. soda |
60 |
15 |
|
Fruit yogurt (1 cup) and corn tortilla |
60 |
14 |
|
1/2 bagel and 8 oz. fruit juice |
60 |
7 |
|
Rice (1/2 cup) and beans (1/2 cup) and corn tortilla |
50 |
13 |
|
2 slices of bread and 8 oz. low fat milk |
50 |
12 |
|
English muffin, 1 tbs. jam, 8 oz. low fat milk |
50 |
12 |
|
Cold cereal (1 cup), 8 oz. low fat milk, piece of fruit |
50 |
8+* |
|
Pasta (1 cup) and marinara sauce (1 cup) |
50 |
8 |
|
Rice (1 cup) and broccoli (1 cup) |
50 |
8 |
|
Pancakes (3 large) and syrup (2 tbs.) |
50 |
6 |
|
Popcorn (4 cups) and 8 oz. fruit juice |
50 |
4 |
|
Pretzels (1 oz.) and 8 oz. fruit juice |
50 |
2 |
|
Graham crackers and 8 oz. low fat milk |
40 |
10 |
|
*Cereals are highly variable in protein content. |
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