Sports Nutrition for Winter Sports

By Vivai, nutritionists

Winter sports enthusiasts have got it figured out: winter sports are a great way to enjoy winter and to cross train for summer activities. Whether you are heading out for an afternoon ski or strapping on your headlamp for an evening snowshoe trek it’s important to remember that cold temperatures and windy weather can increase our energy needs and impact our hydration. Here are our nutrition tips for keeping energy levels high and hydration levels optimal.

Carbohydrates and energy

We tend to burn more calories during a winter activity, partly because our bodies are working harder to keep our temperature steady. Before heading out on your skis, skates or snowshoes plan to have a meal rich in carbohydrates (at least 1-2 gram of carbohydrates per kilogram of your body weight) 2-3 hours before you head out. For example: a bowl of oatmeal, a serving of greek yogurt and an orange. The carbohydrates (sugars) found in the oatmeal and the orange are an important source of energy for your muscles during these types of endurance activities. By adding protein rich food like greek yogurt you will absorb these carbohydrates slowly, ensuring by the time you hit the snow or the ice your are at your peak energy level. If you plan to be outside for over 90 minutes, plan to have 30-60 grams of carbs per hour to maintain your energy level. You might try a cup of applesauce, some dried fruit or a granola bar.  Don’t forget about recovery- read our tips here!  

Drink up!

When it’s hot and humid, drinking water is easy. But everything changes at -10^oC! Our desire to drink water can decrease with the cold and wearing a high-tech jacket and base layers may prevent us from realizing how much we are actually sweating. When we are dehydrated, we may feel dizzy and find it feels harder than usual to do our activity! To prevent this, make sure you drink enough before you leave and plan to drink 60-125ml of fluid every 15-20 minutes, in small sips, throughout your activity.   You might even want to try warming up a mixture of water, cranberry juice and a pinch of cinnamon.

New! We’ve updated the nutrition calculator created by the team of nutritionists at VIVAÏ for Liberté to include your favourite winter sports! To receive a personalized menu based on your training, calculate your energy needs online with the nutrition calculator http://www.libertenutrition.com/