Supplementation in winter sports
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Today we want to talk about nutrition for athletes who practise winter sports* (ice hockey, Nordic skiing, skeleton, biathlon, etc.).
As winter sports are very different from one another, the aim of this article is to give some basic general information as a starting point for further reading.
First of all, hydration is important. Many athletes who practise sports such as cross-country skiing or even ski jumping train during the summer, when sweat loss is high. Hydration therefore serves to cool the body and replace lost fluids. Body water also supplies the muscles and allows substances to be exchanged between organs.
While the loss of salts and fluids is certainly greater in summer, you should not make the mistake of thinking you do not need to hydrate in winter too. The amount of fluid to drink will certainly be lower, but it should not be neglected... always remember that dehydration is the leading cause of tiredness!
In general, however, it is advisable not to drink water alone but to supplement with drinks containing carbohydrates and electrolytes (mineral salts).
Low temperatures and high altitude can affect glycogen stores. For these athletes a continuous intake of carbohydrates is recommended, both to meet high energy demands and to keep brain and immune functions stable. For example, for athletes who practise cross-country skiing, carbohydrate loading serves to increase endurance and delay the onset of fatigue. In particular, in the 3-4 days before the competition the athlete reduces the training load and increases carbohydrate intake. For those who practise very physically demanding activities, taking protein and carbohydrates at the end of the activity as well is also recommended.
For those who practise Nordic skiing, the most common micronutrient deficiency is iron. Among other things, athletes are advised to sleep at altitude and train at lower altitudes, so as to increase erythropoietin, haemoglobin and red blood cells, the factors that can improve sporting performance.
*source: "Alimentazione per lo sport e la salute" by Pierluigi Biagi, Antonio Di Giulio, Amelia Fiorilli, Antonello Lorenzini.
Today we want to talk about nutrition for athletes who practise winter sports* (ice hockey, Nordic skiing, skeleton, biathlon, etc.).
As winter sports are very different from one another, the aim of this article is to give some basic general information as a starting point for further reading.
First of all, hydration is important. Many athletes who practise sports such as cross-country skiing or even ski jumping train during the summer, when sweat loss is high. Hydration therefore serves to cool the body and replace lost fluids. Body water also supplies the muscles and allows substances to be exchanged between organs.
While the loss of salts and fluids is certainly greater in summer, you should not make the mistake of thinking you do not need to hydrate in winter too. The amount of fluid to drink will certainly be lower, but it should not be neglected... always remember that dehydration is the leading cause of tiredness!
In general, however, it is advisable not to drink water alone but to supplement with drinks containing carbohydrates and electrolytes (mineral salts).
Low temperatures and high altitude can affect glycogen stores. For these athletes a continuous intake of carbohydrates is recommended, both to meet high energy demands and to keep brain and immune functions stable. For example, for athletes who practise cross-country skiing, carbohydrate loading serves to increase endurance and delay the onset of fatigue. In particular, in the 3-4 days before the competition the athlete reduces the training load and increases carbohydrate intake. For those who practise very physically demanding activities, taking protein and carbohydrates at the end of the activity as well is also recommended.
For those who practise Nordic skiing, the most common micronutrient deficiency is iron. Among other things, athletes are advised to sleep at altitude and train at lower altitudes, so as to increase erythropoietin, haemoglobin and red blood cells, the factors that can improve sporting performance.
*source: "Alimentazione per lo sport e la salute" by Pierluigi Biagi, Antonio Di Giulio, Amelia Fiorilli, Antonello Lorenzini.
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