A Dietitian's Guide to Eating During Winter Sports
Us Canadians know how to make the most of every season. It seems that nothing can stop us from having fun outdoors, not even below freezing temperatures! Whether you’re going skiing, skating, snowshoeing or sledding this winter season, you might be left wondering what you should be packing to eat and to drink to make the most out of these activities.
Luckily, I’ve got you covered with these 3 simple tricks!
1. Make time for a nutritious breakfast
The first and most important thing you should do before leaving for any winter sport activity is to eat enough food and to drink enough water. Most people enjoy the great outdoors for full days at a time — making it all the more crucial that you find the time to eat a nutritious fulfilling breakfast. While it may seem annoying to lose precious daytime, eating breakfast should not be left forgotten.
With a few small hacks here and there, you could look forward to eating well AND being on the road just in time. The best approach? Try visualizing your breakfast for ahead of time, or a step even further, preparing your breakfast in advance and placing it in a container to eat on the road.
→ Tip: Make the most of fresh fruit! They’re delicious, easy-to-pack and good for you!
A few breakfast ideas to make on-the-spot:
A breakfast bagel with fresh fruit & vegetables
A DIY leftovers vegetable omelet with bread
A few breakfast ideas to meal prep:
Peanut butter overnight oats with a banana
Spinach and feta quiche with fresh berries
Greek yoghurt muffins with an apple
2. Stay properly hydrated
Unlike what we might be led to think, did you know that winter sports induce significant fluid loss? It may feel cold out there, but under all of those layers, your body can come lose a lots of water, and eventually, become dehydrated. It’s important to drink enough water before, during and after any type of physical activity.
→ Tip: Try making some time for a few water breaks throughout the day, even if you don’t necessarily feel thirsty. Carrying a water bottle with you around at all times is always a great idea!
3. Pack a lunch and enough snacks
In the winter, our body expends more energy towards thermoregulation —in other words, a day of winter activities can significantly increase our body’s energy needs. In fact, studies have shown that in mild cold temperatures, though our energy needs are increased, our hunger cues are not. Therefore, it’s more important than ever to make some time to eat enough throughout the day.
→ Tip: Just like those water breaks, plan to include for a lunch break and a few snack breaks.
Thinking of packing something for lunch? Try something light and nutritious that you can make ahead, such as:
A few meals that can be eaten cold:
A few satisfying hot meals:
Japanese Curry with choice of vegetables
For snacks, aim for something packed with carbs and protein like:
Fruit and nut mix;
Hummus and veggies;
Cheese and fresh grapes;
Responding to your body's needs is snow laughing matter!
All things considered, the best you can do this winter is to plan ahead. The next time you’re heading off for a day in winter wonderland, remember:
Get enough sleep — Go to bed early so you can make the most of your day in the snow!
Eat and drink before, during and after your activity — While you may not feel hungry or thirsty, your body still needs it.
Have fun — Be safe and have a blast!
What’s your favorite meal or snack to pack for a winter sport?
Source(s):
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