Fueling Your Body for Nordic

The coaches urge skiers to fuel smartly ahead of races. This is especially critical for day-long meets where skiers race multiple times.

Race day food

Plan your your day's meals and snacks around the following:

  • Keep your food light. Think protein filled. Think carbs.
  • Think LOW glycemic. For instance, don't eat white bread or sweets. (See chart at bottom of page for breakdown of low-, medium-, and high-glycemic foods.)
  • You want food that will digest quickly and not make your stomach upset.
  • Avoid large amounts of dairy.
  • Avoid foods with high sodium content.

Pre-race breakfast

Consider foods like

  • Oatmeal with nuts or nut butter
  • Eggs with toast

Food between races

Consider foods like

  • Nut butter and sweet spread sandwich, like peanut butter and jelly or sunbather and honey
  • Small amounts of trail mix
  • Peanut butter pretzels
  • Lean meat sandwich
  • Clementines
  • Bananas

Avoid foods like

  • Heavy meat
  • Warmed meals
  • Apples
  • Bagels

Drinks between races

Consider beverages like

  • Water
  • Hot water
  • Electrolyte recovery drink, like Nuun >>

Avoid high-sugar beverages like Gatorade; however, if you have only Gatorade, water it down sufficiently.

Post-race foods and drinks

Consume high protein for optimal recovery.

Recommended foods and drinks are

  • Protein bar
  • Banana
  • Chocolate milk
  • Electrolyte recovery drink

Low-Glycemic Meal Planning

The following chart reflects the glycemic level of a wide range of foods. Focus on low glycemic items for a long race day. As per the bottom of the page,

Consuming low-glycemic foods + calculating carbohydrate intake = the most stable blood sugar levels!!!

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ISD 196 Nordic Ski Booster Club | email: isd196nordicskiteam@gmail.com

Head Coach: Brian Abery | email: abery001@umn.edu