Skiers need four to five meals a day

As winter in the calendar is getting closer, lovers of snow sports already think about how to better prepare the body for increased efforts. In addition to physical preparation, stretching and warming exercises, it is important to take care of diet.

Skiing often goes in two organizational forms. The first, and most common form, is a one-day stay on the mountain, skiing or boarding and returning home.

In that case, the diet of skiers, recreationalists, should be, says Sinisa Kovac, professor from the Faculty of Sport and Physical Education in Sarajevo, slightly modified so that with a little effort, each of us can afford an adequate sports nutrition.

– Under the correct sports nutrition it is understood that all relevant nutrients – proteins, carbohydrates, fats, vitamins, minerals, water and antioxidants are present in the plate. Their adequate ratio, with a balance of quantity, will enable recreation with enough energy for skiing and heating of the body – he says.

In particular, stresses our interlocutor, care should be taken on rehydration and the type of protein.

– High-quality, valuable proteins are well digestible and contain a sufficient ratio of essential amino acids, and can be found in fish, eggs, meat and milk. Proteins with an unfavorable ratio of the amount of essential amino acids cannot be optimally used for the construction of body proteins, and most of them are decomposed to produce energy. They are usually found in foods like rice, soybean, potatoes, wheat … So, if we feed ourselves normally and go from home for four to six hours of skiing, eating, and recovery after physical activity, we can easily control – speaks Kovac.

The second form is going to a seven-day or longer wintering with skiing or other activities on the mountain. At that time, the professor explained, we are imposed to a diet that is more difficult to control, and the breaks between skiing are shorter.

– The skier then needs to increase the ratio of protein and water intake with vitamins and minerals. Such an approach speeds up the recovery and reduces the effects of potential muscle inflammation that occurs during “active” holidays, which can cause sports injuries, says Kovac, adding that it would be ideal if the skier had four to five meals a day.

As an example of diet when skiing, Kovac states what should three main meals a day contain. It is best if breakfast is split into two meals.

The first part of the breakfast: enough liquid in the form of natural juice, an integral bread with butter and two boiled eggs with some high fat cheese.

The second part of the breakfast (snack): Water or tea, an energy plate with the addition of proteins and cereals, banana or apple.

Lunch: Homemade soups, simple sources of carbohydrates (boiled potatoes or rice), meat, sour vegetable salad and again enough liquid.

Dinner: boiled vegetables with plenty of fiber, baked fish, whole grain bread, fresh carrots salad and cooked corn. Avoid sweets and sources of more complex carbohydrates which return energy for a short time.

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