Skis do not glide without energy – how to get the most out of ski training and races
Your skis will not keep moving if your body does not have enough energy. The right nutrition helps you realise your full potential in ski training and races, whether your goal is recreational skiing or a strong race performance.
Getting enough energy is just as important for an elite skier as it is for a recreational skier preparing for their first event. If energy intake is consistently too low, training will not bring progress or feel rewarding. At worst, a whole season’s work can go to waste if race-day nutrition goes wrong.
In this article, we have brought together our key tips for ensuring adequate energy intake, planning nutrition for a ski race, and taking in carbohydrates and fluids during exercise.
Getting enough energy is a challenge for recreational skiers too
Skiing is one of the most demanding endurance sports in terms of energy expenditure. Cold weather also increases energy needs, as the body has to work constantly to stay warm.
Researchers estimate that during a demanding training period, a competitive skier’s total daily energy expenditure can exceed 4,000 kilocalories for women and even 7,000 kilocalories for men. Oona Kettunen’s doctoral research found that many young female cross-country skiers consume too little energy and carbohydrate, which can adversely affect both performance and health.
The same challenge applies to active recreational skiers. High-intensity sessions use a lot of energy, and weekly training hours can become surprisingly high. If you are wondering whether you are getting enough energy, simply counting calories is not always the best approach. Instead, it is worth looking at relative energy availability, which gives a better indication of whether the body is constantly conserving energy and how great the risk is of health problems related to an energy deficit.
When the energy you use is not replaced with enough food, performance will eventually suffer. Relative energy deficiency in sport (RED-S) can impair hormonal function, performance and mood. Recovery takes time, and in some cases the effects may be permanent.
The foundation of adequate energy intake is simple: eat regularly, choose a varied diet and have large enough meals. Extra energy during training supports the whole picture, but the most important fuelling still happens at the dining table.
You need carbohydrates and fluids on a ski outing
Exercise in the cold uses fluids as well as energy. Even if you do not sweat in freezing weather in the same way as in summer, a considerable amount of fluid is lost through breathing. Cold also increases urine production, and thirst is less noticeable.
That is why it is worth looking after your energy intake and hydration during training and races too. Energy is best taken in a form that is gentle on the stomach and quickly absorbed. Carbohydrate needs depend on the duration and intensity of exercise and individual factors, but the following rules of thumb are a good starting point:
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Less than 1 hour: little or no carbohydrate
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1–2 hours: around 30 g of carbohydrate per hour
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2–3 hours: 30–60 g per hour
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Over 3 hours: 60–90 g per hour
Nosht’s Jollos Energy Chews are a convenient option for skiers. One piece contains 10 grams of quickly absorbed carbohydrates. They are not sticky, withstand freezing temperatures and are easy to eat even with gloves on.
During very high-intensity sessions, eating solid energy can be challenging. Nosht’s High-Energy Sports Drink is a practical solution in this situation: it provides fluids, electrolytes and carbohydrates in an easily absorbed form at the same time. You can adjust the amount of powder to your needs, and the drink also tastes good warm.
Example:
Heikki the skier aims for 50 g of carbohydrate and 0.5 litres of fluid per hour. For example, he can achieve this with:
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5 Jollos Energy Chews + 0.5 l of water or sports drink
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1 scoop of High-Energy Sports Drink in 0.5 litres of water
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2 Jollos Energy Chews + ⅔ of a scoop of sports drink in 0.5 litres of water
Do you need extra energy on an easy ski outing?
It makes sense to look after your fluid and energy intake on easier outings too. Keeping Energy Chews in your pocket is a simple backup, even if you plan to stop at a trailside café. High-Energy Sports Drink is easy to carry in a waist belt or a flask and also works well as a warm drink.
Carrying energy and fluids is particularly important in the fells and on remote trails. If your outing takes longer than planned because you get lost, suffer an injury or have equipment problems, eating and drinking can play a crucial role.
What should you eat and drink in a ski race?
Nutrition plays a key role in a successful race. With empty energy stores and dehydration, even the best possible ski waxing will not save your performance.
Before the race
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Train your gut for race conditions by practising with the same products.
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Plan for the race duration, carbohydrate and fluid amounts, and what will be available at aid stations.
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Eat and drink enough in the days before the race, increasing carbohydrates slightly if needed.
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Have a substantial breakfast on race day and a snack or lunch if needed.
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Just before the start, you can take a small amount of quickly absorbed energy.
During the race
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Follow your plan and take in energy and fluids regularly.
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Remember that feeling thirsty is already a sign of the beginnings of dehydration.
After the race
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Aim to eat a proper meal as soon as possible after finishing.
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If that is not possible straight away, a recovery drink containing carbohydrates and protein is a good interim option.
