#ski #ski-touring #food #sport #nutrition
idea
Ski touring is endurance sport. It burns glycogen. Typically people have between 1.5 and 6h of glycogen reserves, after which blood glycogen is restored from fat. Accessing fat reserves is not as efficient, thus reducing performance (that feeling of "bonk").
Calories should come as:
- 60% carbs
- favor unprocessed, like whole grains, veggies, fruits
- 25% fat
- healthy, like avocado, seeds and nuts
- 15% prots
Sugary foods spike the blood sugar, prefer slow carbs before exercise, and during exercise eat regularly and small doses with fats to slow sugar absorption. Trail mix is ideal because it can be paced, and is the good calorie split.
Eat plenty of proteins before and after to ensure good muscle repair and development. Protein bars is great.
Hydrate well:
- Eat salty food
- Drink until urine is transparent.
- When in altitude, lack of oxygen increase water consumption. Increase salt consumption to reduce palatable drinking water. Avoid caffeine.
links
references
Backcountry skiing / 202409290049-ski--nutrition.pdf