NUTRITION FOR COLLEGIATE SKIERS
THE BIG THREE
1. Carbohydrates
2. Fat
3. Protein
CARBOHYDRATES
Carbohydrates are the primary energy source for the human body. Carbs aid in providing energy during moderate to intense bouts of exercise, and also ensure proper function of the human body. It is recommended that 3-12 g per kg of bodyweight of carbohydrates be consumed daily (1). For endurance and intensity based training that lasts 3+ hours a day (which is the common type of training for collegiate skiers), you should consume somewhere between 6-12 g per kg of body weight, which will make up about 55-66% of their daily intake (1). Due to nordic skiing being such a demanding endurance sport, skiers rely heavily on carbohydrates for energy, and should be included in every meal as well as consumed during training sessions. However, even at the highest level of nordic skiing, there are examples of carbohydrate intake below the recommended dietary guidelines, where the Greek National Team only consumed 50-55% of carbohydrates daily (2). Remember to eat your carbohydrates before, during, and after training! Linked below are quality sources of carbs.
PROTEINS
Protein is one of the more popular buzzwords in the health and fitness industry over the last decade or two. The recommended dietary intake of protein for athletes is about 2 g per kg of bodyweight (1). As protein is not a desirable source of energy for the body, the functions of protein pertaining to endurance athletes are: rebuild tissue after training, common functions in the human body such as transportation, sending messages, and maintaining fluid balance (1). However, during prolonged endurance training, without proper fueling, the body will break down protein in the tissue to produce energy. This can be avoided by consuming proper carbohydrates during your training sessions. Skiers have shown to over-consume protein at the expense of carbohydrates (3). Compared to other endurance athletes, skiers do not need to follow any special rules regarding protein intake. Click below for more information regarding protein consumption in endurance athlete populations.
FATS
Fats have become an extremely popular food source in recent years due to the ability to supply the body with unlimited fuel during low intensity exercise, which typically accounts for 80-90% of skiers annual training (4). Although a desirable energy source during training, it is impossible to burn 100% fat during exercise due to fat oxidation mechanisms taking substantially longer than carbohydrate oxidation to create energy (5). However,top level skiers have shown to stimulate fat burning mechanisms such as lipolysis and oxidation of medium-chain fatty acids during near maximal exercise (6), which suggests that collegiate level skiers can potentially do the same. It is recommended that endruance athletes consume 20-35% of their daily intake from fats where consumption < 20% can be detrimental to performance (1,5). However, the type of fat being consumed is incredibly important to consider. Linked below will be quality sources of fat, which are made of of primarily unsaturated fats.
