The Ultimate Ski Diet: How to Maintain Good Nutrition on the Trails

Skiing is a great way to get out and enjoy the winter weather. But it’s also a strenuous activity that can take a toll on your body if you’re not careful. That’s why it’s good to follow a ski diet that will help you stay fueled and energized throughout your day on the trails. This post will discuss some of the best ways to maintain good nutrition while skiing!

1. Consider your food intake.
2. Carbohydrates are important for skiing.
3. Protein is also a must for skiing.
4. Stay hydrated.
5. Avoid eating high-fat foods or drinking alcohol while skiing.
6. Make sure to take breaks during the day to eat and drink something.
7. Eating before you ski.
8. Eating after you ski.

This article was was written and published by Fasterskier.com. Rather than reprint the article in its entirety click on their link and it will bring you to it. They are a web-based publication, located in Williamstown, MA, bringing both the rigor of a daily newspaper and the passion of a niche magazine to their work. The magazine is geared towards Nordic skiing but good nutrition works well for any sport. Thank you to their President Matthew Voisin for allowing us to offer this information to everyone. The magazine has lots of great information on a myriad of subjects. Once you get to their website you’ll want to read more!

Flexibility Exercises for Skiing

Staying injury-free throughout the ski season requires a proper stretching program. Here are some stretching exercises that doctors from the American Academy of Orthopedic Surgeons believe to be a good general set of flexibility exercises for skiers of all ages.

Flexibility is a key component to preventing injury. Stretching before athletic activity helps prepare the muscles for exercise. Stretching after exercise has proven to be even more important for preventing injury. For maximum benefit, skiers should stretch each of the major lower body muscle groups before and after sporting activity. The exercises below provide options for stretching those large muscle groups.

Directions
Be sure to warm up before doing any of these stretches. Good examples of warm up activities are slowly running in place or walking briskly for a few minutes.

Athletes must do the exercises carefully, speed is not important. Never bounce a stretch. Bouncing can cause muscle strains and other injuries.

Forward Lunges
Kneel on the left leg, placing the right leg forward at a right angle. Lunge forward, keeping the back straight. Stretch should be felt on the left groin.

• Hold for five seconds.
• Repeat three to six times.
• Repeat on opposite leg.

 

Side Lunges
Stand with legs apart, bending the left knee while leaning toward the left. Keep the backstraight and the right leg straight.

• Hold for five seconds.
• Repeat three to six times.
• Repeat on opposite leg.

 

Cross-Over
Stand with legs crossed, keeping the feet close together and the legs straight. Try to touch the toes.

• Hold for five seconds.
• Repeat three to six times.
• Repeat with the opposite leg.

 

Standing Quad Stretch
Stand supported by holding onto a wall or chair. Pull the foot behind to the buttocks. Try to keep knees close together.

• Hold for five seconds.
• Repeat three to six times.

 

Seat Straddle Lotus
Sit down, placing the soles of the feet together and drop the knees toward floor. Place the forearms on the inside of the knees and push the knees toward the ground. Lean forward from the hips.

• Hold for five seconds.
• Repeat three to six times.

 

Seat Side Straddle
Sit with legs spread, placing both hands on the same shin or ankle. Bring the chin toward the knee, keeping the leg straight.

• Hold for five seconds.
• Repeat three to six times.
• Repeat exercise on the opposite leg.

 

Seat Stretch
Sit with the legs together, feet flexed, and hands on the shins or ankles. Bring the chin toward the knees.

• Hold for five seconds.
• Repeat three to six times.

 

Knees to Chest
Lie on the back with knees bent. Grasp the tops of knees and bring them out toward the armpits, rocking gently

•  Hold for five seconds.
•  Repeat three to five times.

Editor’s Note: This article was reprinted from the Pittsburgh Ski Club.