a drop of 1% or more can lead to a noticeable change in performance.
London, UK (PRWEB UK) 24 October 2012
It’s an exciting yet at times a physically demanding experience for those that seek to obtain their ski instructor qualifications through dedicated ski instructor courses during this winter season. Ask anyone who has been skiing for one week how they felt and I’m sure they will tell stories of aches and pains after only a few days on the slopes. To become a ski instructor and embark on a ski course that lasts 11 weeks is undoubtedly an extremely exciting thought. However on the flip side, this can seem exhausting seeing as a great deal of time is spent training on the mountain, in some cases 5 days a week, 5 hours a day. Aside from general fitness before starting a course an overlooked topic is good nutrition.
To maximise the time spent training and learning, the body needs good nutrition. This doesn’t mean eating like a rabbit or missing out on any of the night life, it simply means getting a bit prepared before leaving the condo everyday and selecting calories from foods packed with nutrition. On the slopes, skiing burns four to five hundred calories per hour so providing the muscles, brain and cardiovascular system with the right fuel to work at their best is essential. By doing this the body will stand a far greater chance of achieving skills on the slopes. Here are some tips to keep in mind for getting the body fired up for this awesome winter experience:
HYDRATE - Regardless of what happened the night before, drink some water first thing in the morning. Luke warm water with a slice of lemon is ideal for the digestive system, but failing that, plain old water will do. Overnight the body dehydrates slightly so it’s important to replace what’s been lost first thing.
SNACKS - Pack some nutrient dense snacks in a bag or a pocket. Brilliant foods to eat in between runs are yoghurts, milkshakes, seeds, nuts, dried fruit, bananas, chocolate, sesame seed bars, ‘Trek’ and ’Nakd’ bars, raw dried fruit and nut bars, soya beans, wasabi peas, wholegrain rice cakes and oatcakes/biscuits. Avoid taking ‘diet’ sodas, crisps and junk varieties of chocolate bars; they’re difficult for the body to make use of.
WATER - Take a bottle of water and drink sips throughout the day. Some muscles contain up to 80% water and a drop of 1% or more can lead to a noticeable change in performance. By letting the body become dehydrated the effect can lead to muscles feeling sore the next day. Not an ideal situation for those mogul runs!
MEALS - Good news, meals need to be BIG. Try and eat balanced meals to get an array of vitamins, minerals, proteins, antioxidants and fats. Ideally muscles need to repair as quickly as possible so eating well after an active day can help this. Try and get a minimum of 20 grams of protein in each meal from foods such as eggs, meat, fish and poultry. Packing some fish oil supplements in to the suitcase is also a good idea, but failing that, try and eat 3-4 portions of oily fish a week whilst on the course. Its better to choose vegetables over salads because they contain more carbohydrates, vitamins and minerals, which are all essential for tissue and muscle repair. Minimise deep fried foods as much as possible as high amounts of trans and saturated fats are not going to help the intestines absorb all the nutrients from the foods consumed. Its also worth noting that trans fats, commonly found in deep fried foods and some processed foods, are unnatural and even harmful. The body works hard trying to remove them and sometimes they build up in skin tissue, organs and blood vessels.
BEDTIME - Before hitting the sack, eat or drink a slow release carbohydrates containing protein. This will prevent muscle break down overnight and will speed up repair from a days hard work. Ideal examples are hot chocolate, milk based smoothies, yogurt, low fat cheese, ice cream and milkshakes. Those that are lactose intolerant, most lactose free alternatives such as soy or oat milk products will do the job.
For those that join NothinButSnow’s ski instructor courses can rest assured our included meals are of the highest quality. All meals use high quality ingredients, including organic and natural foods with no added preservatives, transfats or harmful flavour enhancers (such as MSG).
So remember this season be mindful of the food and liquid going in to the body. It’s surprising how greatly it can affect performance.
This article was written by NothinButSnow and Mind Health Movement. Written by Gabriella Clark, a nutrition expert and Leigh Mocock, director and qualified ski instructor. NothinButSnow run ski and snowboard instructor courses in beautiful British Columbia Canada.