|
|
 |
In shape for ski slopes? Start at the table
|
| Getting to the ski slopes in perfect physical shape is a basic condition to be able to fully enjoy a day on the snow without running unnecessary risks: for this reason, specialists say that particular attention must be given to the choice of your diet. Generally, doctors and nutritionists recommend to "fill up" with carbohydrates at breakfast, always keep a chocolate bar in your pocket and avoid alcoholic beverages. |
|
|
|
|
|
|
|
SEE HOW THE MORNING OPENS HER GOLDEN GATES... |
|
|
If breakfast is always important, it becomes even more important before going skiing. An ideal breakfast has a base of carbohydrates, which supplies the body with glycogen, a sugar reserve stored in the muscles ready to be utilized in the moment of need.
At breakfast you should assimilate approximately 30-40% of the energy that will be used during the day. In order to guarantee an appropriate energetic intake for several hours, you'll need food essentially made up of carbohydrates, both simple such as honey and jam, which supply ready-to-use energy, and complex such as bread and fette biscottate (Thin slices of toasted bread sold in packages). You must not forget orange juice, which will supply a good dose of vitamin C and mineral salts.
|
|
|
|
|
|
|
IN THE CHALET WITHOUT OVERDOING IT |
|
|
At lunch it's best to eat a light meal, so a green light for carbohydrates. A pasta dish will be perfect or, for those not wanting to give up traditional mountain specialties, it would be best to choose a dish of polenta accompanied by some vegetables.
Therefore, it would be best to leave gastronomic specialties for the evening: an overly rich meal would cause blood to move towards the digestive tract, removing it from the muscles that will yield less from a functional point of view (the typical "weak legs" all of us have experienced after a rich meal). For the same reasons, avoid also eating just a sandwich in a hurry.
An all-clear for mid-morning snacks: it's the right time to take out that chocolate bar from your pocket or, for those who are careful with calorie intakes, a cereal bar.
|
|
|
|
A habit that must be wiped-out is the need for a "shot of grappa to warm you up". It would be best to avoid alcoholic beverages in general, since they cause you to loose lucidity and quickness of reflexes, very precious on the ski slopes. Ethylic alcohol contents in wines and liqueurs produce a significant peripheral vasodilatation that, on one side, provides that sensation of heat, but on the other is responsible for a reduction of neuromotor coordination.
As a matter of fact, even the initial warm feeling you get is fictitious: drinking alcoholic beverages at low temperatures easily leads to a greater risk of body temperature drops.
|
|
|
|
|
|
|
A SNACK TO REACH THE FINISH LINE |
|
|
A snack in the afternoon made of fruit or one of the many müesli bars, which are made with cereals and chocolate, is what you need to ski all they way to the end of the day. Besides, in the mountains it's important to follow a rich sugar diet: when there isn't enough glucose circulating in the blood, you'll start feeling tired.
For dinner you may eat richer dishes in order to recover lost energy such as soups, superfine wheat and egg pasta, meat and vegetables. Without exaggerating, because tomorrow will be another day.
|
|
|
|
An appropriate diet is essential not just to achieve good sports results, but also for good cardio-circulatory and muscular functionality. The diet must be planned according to the physical strain you must undertake, keeping in mind the time and length of the sports activity, even if it's only amateur sports. It would be ideal to take an overall medical check-up to evaluate your weight and any cardio-respiratory problems. We equally suggest you check the quality of your equipment (ski boots, ski attachments, sports attire).
A good muscle warm-up, before you start your skiing is a must; you should also do some stretching exercises to improve muscular and tendon stretch. Last but not least, even if low temperatures tend to control thirst, you should remember to drink during and after physical strain: dehydration and the consequent loss of minerals with perspiration are always behind the door.
|
|
|
|
|
|
|
THE SKIER'S DIET IN PILLS |
|
|
Morning
Breakfast with sugar, which must be eaten more or less an hour before you start: fette biscottate with honey or jam, corn flakes or biscuits.
On the slopes
Chocolate Snack, dry fruit, cereals, crackers. Remember to drink.
Lunch
Best to avoid dishes that are too rich. Choose a single dish (for example a bowl of pasta). No alcoholic beverages.
Dinner
Now you can enjoy traditional dishes or recover your energy with a dish of egg pasta.
|
|
|
|
|
