Downhill Skiing -- Foods for durability on Ski Days

1500 Claim Form - Downhill Skiing -- Foods for durability on Ski Days

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To ski strong, remain mentally alert, and have enough power in withhold for the devotee zones, you need to fuel and hydrate your body throughout the day. During a day of all-terrain skiing, your body can burn between 2,000 and 3,000 calories, depending on your weight, which is over and above the fat required for general physical functions. The power needs to come from the food you eat before, during, and after skiing.

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First, we'll communicate the six essentials of life. Next, we'll look at the foods an all-terrain skier needs to maximize his or her performance, as well as when to eat and hydrate throughout the day for endurance.

Forget the Atkins protein-only diet, skiers need loads of carbohydrates, which the body burns swiftly and easily, to remain strong and alert on those duplicate black-diamond runs. But you also need protein for sustained energy, as well as some fats. So, what you eat is of prime importance.

For starters, we'll take a look at the six essentials of life and then we'll think the calorie burn experienced by all-terrain skiers on a typical ski day. Next, we'll conclude the food that's required by those same skiers to make up for the lost calories. However, eating the right foods, but at the wrong time of the day can indubitably be detrimental to your endurance. We'll discuss when and how to eat and hydrate so you can maximize your execution and enhance your staying power.

The Six Essentials of Life

The five essentials of life that must come from the foods you eat are glucose from carbohydrates, amino acids for protein, and fatty acids from fats, as well as vitamins and minerals. The sixth critical is not indubitably a food, but a fluid, namely water. Now, let's take a look at the six essentials in more detail.

Proteins

While carbohydrates are a skier's main power source, what most citizen overlook is the need to add protein. Protein has a time-release effect and stays in the system longer to contribute a more sustained energy. Without it, you'll tire out quickly. Protein is one of the three basic calorie-providing foodstuffs, carbohydrates and fats being the others. Protein is made up of amino acids, each of which fuels a different body function.

For example, muscle proteins contribute power. Furthermore, because muscle fibers are in part made up of protein, they need protein for repair. Protein mends the small muscle tears that plainly occur During strenuous rehearsal such as skiing, helping muscles to function at their maximum.

Fats

Fats are one of the three basic calorie-providing foodstuffs, carbohydrates and proteins being the others. Fat is the most concentrated source of power in the diet, furnishing over twice the estimate of fat as carbohydrates or proteins.

Carbohydrates

Carbohydrates are a skier's main power source, because they contribute immediate fuel and are one of the three basic calorie-providing foods, proteins and fats being the others. The digestive tract breaks carbohydrates down into the straightforward sugar glucose, which enters the bloodstream and is the body's main raw material for energy.

Vitamins and Minerals

Vitamins and minerals regulate the body's metabolic processes that make energy. In other words, you have to have them to create energy. That in a nutshell is why they're essential. Most sports experts agree that vitamins and minerals are an prominent part of skiing strong. While it may be tempting to use supplements, nutritionists propose skiers look to straightforward vitamins and minerals from food they eat, which are commonly safer than supplements and crucial to an active lifestyle, skiing included.

Water

There's nothing more prominent for your body than water. Yet skiers largely ignore the advantage of hydration on the slopes. Why? One reason, citizen don't want to take time out from their skiing to go through the hassle of stopping at the lodge for a water break. The fact is that while you're skiing, you can lose 1 to 2 quarts of water per hour. If you don't replace it, your heart will be forced to work harder to compensate for the lower volume of fluids in your body. This extra exertion can cause quicker fatigue, together with cramping, lost reaction time, coordination, and endurance.

The Caloric Burn of the All-Terrain Skier

The most prominent aspect of any food is its caloric value, where the calorie is a part of the power produced by food as it's burned in the body. First, let's figure out the estimate of fat that an all-terrain skier burns on a typical ski day.

The mean man burns somewhere in the range of 1,500 to 2,000 fat per day just from general physical functions, without skiing at all. A 120 lb downhill skier burns almost 342 fat per hour, while a 180 lb downhill skier consumes about 510 fat per hour. When you reconsider a five hour ski day, that same 120 lb skier burns 1,500 +1,710 = 3,210 fat per day, while that same 180 lb skier dissipates 2,000 + 2,550 = 4,550 fat per day. We're not ended yet.

An all-terrain skier burns even more. Why? Skiing in the devotee zones requires a greater expenditure of fat because one has to work even harder in the moguls, trees, and steeps. Let's assume that our downhill skiers spend 40% of their day in the above terrain and the other 60% of the time on groomed trails. Let's also assume that both skiers burn 50% more fat per hour when they are in the devotee zones. If you've ever spent a integrate of hours skiing in long, mogul fields and down dense, tree runs you'll appreciate that a weighting factor of 1.50 is not out of line.

Our same 120 lb all-terrain skier burns 1500 + [(0.4 X 5) X (1.50 X 342)] + [(0.6 X 5) X 342] = 3,552 fat per day, while the same 180 lb all-terrain skier consumes a whopping 2,000 + [(0.4 X 5) X (1.50 X 510)] + [(0.6 X 5) X 510] = 5,060 fat per day. No wonder their bodies are screaming for food. We'll use the above results in the next section, The Caloric Requirements of the All-Terrain Skier.

The biggest concern for skiers isn't overdoing it, but rather not getting enough calories. Many fall into the trap of skiing through meals, which can be far worse than eating too much. Food is a vital part of skiing strong, especially if you want to ski your best in the devotee zones. If you don't eat usually while you're on the slopes, your body won't be able to replenish its carbohydrate stores. Your power level will be drop, and you'll be more susceptible to injury. So, all you devotee skiers eat with gusto. Here's what you need!

The Caloric Requirements of the All-Terrain Skier

Proteins

Protein is a building block of life. Yet in the age of low-fat, high-carbohydrate diets, most people, together with skiers, don't get enough. To ski your best, have optimal recovery, and have a great time, you need enough protein in your diet. Perfect protein animal sources are meat, fish, poultry, and dairy products. Perfect protein vegetable sources are carrots, corn, cucumbers, potatoes, tomatoes, sweat potatoes, peas, and cabbage, as well as soy. But just how much protein is enough?

The mean 120-pound man needs about 43 grams of protein each day, while the mean 180-pound man requires almost 65 grams of protein each day. These amounts are recommended daily allowances for citizen who are basically sedentary. Some nutritionists propose skiers consume 25 percent more protein than the recommended daily allowance, which may be somewhat conservative. There are other experts who propose that skiers consume up to twice that amount.

Let's use the 25% growth in protein consumption for downhill skiers, and then apply an further weighting factor of 75% for our all-terrain skiers. So, our same 120 lb downhill skier requires 43 x 1.25 = 54 grams of protein per day, while the same 180 lb downhill skier needs 65 X 1.25 = 81 grams of protein per day.

Now, our 120 lb all-terrain skier requires about 54 X 1.75 = 95 grams of protein per day, and our 180 lb all-terrain skier needs almost 81 X 1.75 = 142 grams of protein per day. We know there are almost 4 fat per gram of protein, so the protein requirement in terms of fat is 4 X 95 = 380 fat per day for our 120 lb all-terrain skier, and 4 X 142 = 568 fat per day for our 180 lb all-terrain skier.

By the way, there is no chance of protein overload since skiing, especially all-terrain skiing, is such a high-endurance sport that there is limited risk of getting too much.

Fats

Most citizen believe less fat is better, but health experts are now saying that eating too lean can starve your muscles, especially if you're a skier. Cold air beating against the body causes a rush of adrenaline that speeds up the metabolism of fat, development it even more critical to get enough. development sure you consume the right estimate of fat will help you stay warm and energetic on the slopes. How much and what type of fat should you eat?

Natalie Harris, a registered dietician in Boulder, Colorado says "Between 25 to 30 percent of your total daily power needs" should come from fat sources. Let's use 25 percent for our purposes. We also know that our 120 lb all-terrain skier burns almost 3,552 fat per day. Therefore, about 888 fat should come from fat. Since there are 9 fat per gram of fat, this skier requires 98 grams of fat. Likewise, our 180 lb all-terrain skier consumes about 5,060 fat per day, so about 1,265 fat should stem from fat. This skier requires 140 grams of fat. What kind of fat should we eat?

Completely avoid Trans fats found in cookies, crackers, chips, and margarine in stick form. Limit saturated and polyunsaturated fat to a third of your fat intake. Saturated fats are found in animal products such as red meat, egg yolks, butter, lard, and shortening, as well as high-fat dairy foods and tropical oils such as coconut oil, while polyunsaturated fats consist of vegetable oils, walnuts, Brazil nuts, pine nuts, and sunflower seeds. In the case of our 120 lb skier, that's about 0.33 X 98 = 32 grams of saturated and polyunsaturated fat, while our 180 lb skier should consume about 0.33 X 140 = 46 grams of the same fats.

Eat mostly monounsaturated fat and Omega-3 fatty acids. The balance or 66% of your fat intake should come from these sources. Monounsaturated fats consist of olive and canola oils, olives, avocados, and most nuts, together with almonds, filberts, peanuts, pecans, cashews, and pistachios. Sources of Omega-3 fatty acids consist of high-fat fish like salmon, herring, and sardines, dark green leafy vegetables, flaxseeds, as well as flaxseed and soybean oils. In the case of our 120 lb skier, that's about 0.66 X 118 = 65 grams of monounsaturated fat and Omega-3 fatty acids, while our 180 lb skier should consume about 0.66 X = 92 grams of the same fats.

Carbohydrates

As mentioned previously carbohydrates are a main source of power for the body, and the only source of glucose, which is used to make fuel for the cells in the muscles, brain, and nervous system. In addition, there are straightforward carbohydrates, as well as complex carbohydrates. We'll be dealing with both in this lesson.

Simple carbohydrates consist of fruit and fruit juices, syrup, white and brown sugar, honey, soda pop, sports drinks, chocolate, candy, milk, and yogurt. complex carbohydrates consist of potatoes, squash, grains such as oats, barley, corn, and rice, wheat and wheat products such as bread, pasta, and pancakes, breakfast cereals, fruits, and vegetables. So, how much carbohydrate does an devotee skier need to consume?

We already know that our 120 lb all-terrain skier burns almost 3,552 fat per day. We've calculated that about 888 fat should come from fat, and other 380 fat from protein. That means 2,284 fat should be consumed from carbohydrate sources. Our 180 lb all-terrain skier burns about 5,060 fat per day. This skier requires 568 fat from protein, 1,265 fat from fat, and 3,227 fat should to be eaten from sources of carbohydrate.

In addition, since there are almost 4 fat per gram of carbohydrates, our 120 lb all-terrain skier requires about 540 grams of carbohydrates per day, while our 180 lb all-terrain skier needs nearly 765 grams of carbohydrates per day.

Vitamins and Minerals

We indubitably don't need to make any calculations for these groups. If you eat according to the plan in the next section you'll get an enough contribute of both vitamins and minerals.

Water

Skiers should drink at least 2 quarts of water per day and avoid caffeinated beverages. That's equivalent to 8 x 8 fluid ounce glasses of water per day. Sounds like a lot of water, doesn't it? Not indubitably if you reconsider the following facts.

There are several ways in which your body loses fluids while you're skiing. If you're properly layered, you may not even feel as if you're sweating, but you are. The moisture from your body evaporates into the dry mountain air almost instantly. You also lose a lot of water in cold weather just from breathing.

Between sweating, breathing, and urinating, it's not uncommon to lose as much as 4 percent of your total body weight During a integrate of hard hours in the devotee zones, which is more than enough to work on your performance. For our 180 lb all-terrain skier, that's equivalent to about 7 lbs of body weight. Since a gallon of water weights in at 10 lbs, that's nearly 2.8 quarts of lost water. For our 120 lb all-terrain skier, it's about 1.9 quarts of water.

But keep in mind that what you're drinking is just as prominent as how much. Be true to stay away from diuretics, such as alcohol or anything with caffeine. Your body also needs a lot of water to process sugary drinks such as soda pop, which may also consist of caffeine, and fruit juice. If you do quench your thirst with any of these drinks, you may indubitably be dehydrating your body. Be sure to drink extra water to balance it out.

Spread the Food Around

You know almost how many carbs, proteins, and fats you need to eat each day for durability in the devotee zones, but one demand remains left unanswered. How much do you need to consume at each meal? This all-important issue needs to be addressed since we want to integrate the findings in the food guide that appears in the last section.

The devotee skier never skips a meal because he or she realizes the consequences that can result. Even if you don't skip meals, just taking a quick lunch break won't cut it either. Skiers should eat three full meals each day they're on the slopes. The food plan in the last section recommends 8:00 Am, 12:00 Pm, and 7:00 Pm.

But how big should each meal be? approved wisdom says you should eat earlier in the day by taking in more of your fat During lunch as opposed to supper for the following reasons:

You give your body the food it needs when it needs it You avoid the heightened fat storehouse that happens when you sleep

The above may be all right for sedentary folk whose only performance During the day is walking over to the water cooler. However, this coming fails to take into catalogue the time lag between digestion and absorption of nutrients. In addition, the fat storehouse During the night is beneficial for the all--terrain skier since he or she can tap into these fat stores for the power that's needed throughout the morning.

Most citizen do just the opposite. They eat light at breakfast and lunch, and gorge themselves at dinner. This formula provides enough power in the early morning, but not nearly enough as the day progresses. What's best for the all-terrain skier?

Actually a hybrid of the above approaches is best. For the all-terrain skier, the key is to contribute the maximum estimate of power at the times when you're caloric burn is the greatest. If you're in the moguls, trees, and steeps between 10:00 and 11:00 Am in the morning, and again in the afternoon between 2:00 and 3:00 Pm, these are the periods of time when you need the most fuel for execution and endurance. Put it other way, you're metabolic rate is the top During these times. The underground lies in the way you're body digests different combinations of food.

An prominent point to remember is that the digestion of food is a process that demands more power than any other physical function or physical activity, and will rob you of the very power that you need for skiing. Permissible food combining dramatically improves your power level. Here's why?

The human body is not designed to digest more than one concentrated food in the stomach at the same time. Breads, grains, meat, dairy products, legumes, and so on are all concentrated foods. Any food that is not a fruit or a vegetable is concentrated. In light of this fact, Permissible food combining states that you should not eat more than one concentrated food at a time.

Fruit is not a concentrated food

Fruit demands almost no power to be digested, because fruit does not digest but passes through the stomach in thirty minutes or less. In addition, fruit provides your body with an fullness of energy. Since it swiftly makes its way into the intestines you will feel a boost within an hour after consumption. If you are an office worker, you'll stay alert and energized all morning. The all-terrain skier should start the morning with three pieces of fruit at colse to 7:30 Am, but this will not contribute enough power to last until lunch.

Breakfast should be a properly combined meal, without flesh

If food, other than fruit, is properly combined, it is fully digested in the stomach, and nutrients are absorbed from the intestines, and utilized by the body as energy. The way to ensure this is to have one concentrated food at a time, not two. For the layman, a properly combined meal, without flesh will take about 3 hours to go from digestion to utilization in the body. For the skier, with a higher metabolic rate, this same journey should take about 2 hours.

This is just what the devotee skier needs at 8:00 Am in the morning. A plate of pancakes with syrup, and a side order of whole wheat toast with jam. Or, maybe a large bowl of oatmeal with brown sugar, and a side order of whole wheat toast with honey. These kinds of breakfasts are 90% carbohydrates, and as such are properly combined. It's all right to integrate a carbohydrate with other carbohydrate, or a starch with other starch.

Notice the absence of the ham, bacon, sausages, and eggs, which are all proteins. This breakfast will give you the boost you need from 10:00 Am until lunch at 12:00 Pm, and should also contribute your body with enough power in the early afternoon from 12:00 Pm to 2:00 Pm.

Lunch should be a properly combined meal, with flesh

For the layman, a properly combined meal, with flesh will take about 4 hours to go from digestion to utilization in the body. For the skier, with a higher metabolic rate, this same journey should take about 2 hours. This is just what the devotee skier needs for durability in the middle of the afternoon.

A properly combined meal, with flesh consists of meat, chicken, or fish with a salad and/or raw vegetables. In other words, the composition of a concentrated food, which is the meat, chicken, or fish, which contains protein, and a non-concentrated food, which is the salad or raw vegetables.

Instead, one could eat bread or pasta with butter along with a salad and/or raw vegetables, which is a composition of a concentrated food, in this case the bread or pasta, which contains carbohydrates, and a non-concentrated food, which is the salad or raw vegetables. Since you had a high carbohydrate loading at breakfast, possibly it would be best to stick with the first alternative and get more protein at lunch, as well as some fat. The point is not to integrate or mix the protein with the carbohydrate at this time of the day.

You may have to get ready this type of lunch at home or at your lodgings, and brown bag it. It's unlikely you'll find the above composition at a ski resort. Bring a bowl of salmon, along with a organery salad in olive oil. You could try two chicken breasts, and a bowl of raw carrots and celery sticks. You could eat a large slice of cold roast beef or a small steak, along with a tossed salad in flaxseed oil. The lunch will kick-in and give you the boost you need at colse to 2:00 Pm, just when you're back in the devotee zones. It should contribute your body with enough power from 2:00 Pm until 4:00 Pm.

Dinner will have to be an improperly combined meal

Steak and potatoes, fish and rice, sausages and pancakes, chicken and noodles, bread and cheese, pasta and meatballs, and so on are all improperly combined meals. They're a composition of proteins and carbohydrates, which the stomach can't handle at the same time. The implications for the all-terrain skier are two-fold.

First, he/she needs to growth the consumption of fat from carbohydrates, proteins, and fats to balance the estimate of fat that were burned throughout the day. The only way to do this is to eat at least one improperly combined meal a day. It is best to have this composition of carbohydrates, proteins, and fats, later in the day, preferable at dinner.

Second, even though evening and night are not high performance periods, our all-terrain skier needs to eat a lot at this time of the day so there is enough power available for general physical functions throughout the night and some fat left over for use in the morning.

The fruit at 7:30 Am will digest and be absorbed by 8:00 Am. The carbohydrate from the fruit will be burned first and within about 60 minutes. So, the skier needs a source of power from 9:00 Am until colse to 10:00 Am, at which time the all-carbohydrate breakfast will kick-in. This is more or less when most skiers start their ski day. Where does this power come from?

The power must come from the fat that's stored from the former night's dinner. Remember, this improperly combined meal will take about four hours to pass from the stomach to the intestines. If the meal is eaten at 7:00 Pm, it will be in the intestines at colse to 11:00 Pm. It will take at least other ten hours for the food to make it to the intestines for absorption. Some of the carbohydrates and protein from the supper are converted into fat and will be stored for use the next morning. When the skier begins his or her first run at 9:00 Am, he or she must draw from this stored fuel for sustenance until more power is available from breakfast.

Hydrate Before You Thirst

You know almost how much water you need each day to achieve effectively in the devotee zones, but a integrate of questions remain. When should you drink and how much should you drink at each water break?

It takes about half-an-hour for the thirst response to kick-in, and even longer as your body ages or becomes accustomed to dehydration. In other words, by the time you get a craving to drink something, your body can be as much as 2 percent dehydrated, which means you could already be down a quart of water or more. The point is not to become dehydrated, at any time During the day. Just as you spread your intake of food throughout the day, so you should spread your consumption of water throughout the day.

Experts propose you drink about 16 fluid ounces of water two hours before any physical activity, or 2 of the recommended 8 fluid ounce glasses before you start skiing in the morning. The food guide in the last section suggests one glass when you get up, followed by three pieces of juicy fruit, which provides the second glass of water you need. You should then continue to drink throughout the day, before you get thirsty.

Some Final Thoughts

There is no need to count fat as we've done in this lesson. The calculations were done to demonstrate the system of Permissible food combining and the need to balance the fat you consume with the fat you burn.

This food regimen is for all-terrain skiers, who spend up to two hours per day skiing moguls, trees, and steeps, and who need to maximize their performance, as well as enhance their endurance. If you fall short of this time in the devotee zones, cut back on the fat that you consume. Remember, the recommendations in this description are meant for ski days only.

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