Sport Nutrition

//Sport Nutrition
Sport Nutrition 2017-08-23T13:22:38+00:00

PTS_SportsNutriIMG01Plan ahead! Fuel for your training or comp

Give your body time to digest so the food or drink is broken down, absorbed and energy is ready for use. Meals need 2-3 hours. Sport bars need about 1 hour. Gels and chews need about 20 min. Sport drinks need about 5 min

PTS_SportsNutriIMG02Pre-Shred aka Breakfast

For a killer shred sesh, start your day with a balanced breakfast. Eating breakfast will energize your body and your brain so you can pick a sick line and carve like a champ. Breakfast before you shred tops off your energy reserves to delay fatigue.

PTS_SportsNutriIMG04Balanced Breakfast Examples

Aim for ~ 1-2 starch servings, 1-2 vegetable or fruit servings, 2-3 oz lean protein, and 10-15 grams of healthy fat

• 1C old fashioned oatmeal, 1C berries, 6 oz non-fat Greek yogurt, 7 walnuts
• 2 slices whole grain toast, 1C veggies, 3 egg white omelet, 1 Tbsp hummus

Eat a balanced breakfast today and every day. Plan your breakfast. Stock up on what you need so you start each day fueled and ready!

PTS_SportsNutriIMG07Eat Before You’re Starving

Do you get lost for hours having fun shredding the gnar? You feel a little hungry, but you keep going, then all of a sudden you are starving. Sound familiar? Aim to fuel before you get hungry. Below are some estimates to help you calculate the calories your burn. Plan your balanced snacks and/or drinks accordingly.

One hour downhill skiing burns about 4 calories per pound of body weight. Trail running burns about 5 calories per pound body weight per hour. Mountain biking burns about 5 calories per pound body weight per hour. If your technique sucks, your body burns even more calories. Cold temperatures, wind, and altitude make your body burn even more calories just to keep warm.

PTS_SportsNutriIMG08During Shred: Have A Snack

Aim to eat a balanced meal or snack about every 3 hours. Pack or buy snacks to keep you fueled. Good choices are energy bars, gels, or drinks like ProBars, Clifbars, Powerade, etc.

Don’t skip lunch if you’re shredding for hours. On cold days choose hot foods and drinks like hot cocoa, cider, and soup to warm you up and help refuel.

PTS_SportsNutriIMG10Post-Shred: Recovery Drink

Have a recovery drink ASAP (within the first hour) post-shred. Choose a drink with carbs and protein. Research shows that the perfect ratio of carbs to protein is 4:1 or 3:1 Examples include: Endurox, Gatorade Endurance, Ensure, Boost, Carnation Instant Breakfast and low fat chocolate milk.

They have more carbs than protein to maximize recovery. Refuel the energy that was used up in your muscles. Muscles absorb carbs fastest post-shred because blood flow is still high. Include some protein to rebuild and repair muscles. Then as soon as is practical eat a well-balanced meal of starch (i.e., potatoes, pasta, rice), vegetables or fruit, lean protein, and healthy fat.

PTS_SportsNutriIMG12Hydration

Drink water. The body is sensitive to dehydration. As little as a 2% loss in body fluid decreases performance. Drink water when you wake up, with breakfast, and on the way to the mountains or the ocean.

Continue to hydrate throughout the day. Research shows if you exercise for more than 90 minutes, you should hydrate about every 20 minutes. This is challenging to follow when on the mountains or in the ocean. Do your best hydrating pre- and post-shred.

Serious about rehydrating? For every pound of body weight lost from sweating, drink approximately 20-24 oz of water. This means you weigh yourself pre- and post-shred to see how much fluid you lost and how much you need to drink.

PTS_SportsNutriIMG14Hydration: Sport Drinks

You’re crushing it out there, shredding the gnar. Drink before you start getting thirsty. The body’s thirst mechanism gets blunted from exercise and the cold! Aim to drink 2-4 ounces (about a sip) of sports drink every 15-20 minutes.

Why sports drink? Because it has calories to give your body the energy it needs to keep going strong. It also replaces electrolytes lost from sweat and rehydrates you. Staying hydrated during your shred day decreases headaches, dry mouth, and muscle damage.

PTS_SportsNutriIMG03Dehydration

Dehydration happens easily because no one wants to take a break when having a killer sesh. As little as a 2% loss in body fluid decreases performance. You could wear a camelback, carry a bottle, or leave your gear by the run or on the beach so you can drink up each time you come through. Drink water before and after your shred, with breakfast, lunch, dinner, and to and from your favo playground.

Dehydration happens easily because no one wants to take a ride break, but as little as a 2% decrease in body fluid decreases performance. You could wear a camelback, carry a bottle, or leave your gear at the top of the run so you can drink up each time you come through. Drink water before and after your shred, with breakfast, lunch, dinner, and to and from your place of play.