What’s on the Menu? Fueling up for a Day of Skiing
While we don’t claim to be nutritionists, we’ve discovered some tips and tricks over the years to help us fuel up for an epic day on the slopes. And we’re here to share em’! If you start your morning before shredding off with a cup of coffee and a Pop-Tart, chances are you’re going to tire out quickly and not be able to get as many turns in. Here’s our recipe for getting longevity and optimal athletic ability out of your breakfast before skiing or snowboarding.
According to skimag.com, “carbohydrates are arguably the most important source of energy for skiers as they provide the energy that fuels muscle contractions.” Once you consume carbs, they break down into smaller sugars that then get absorbed and used as energy. Not all carbs are created equal- reach for whole grains and skip the “wonder” of Wonder Bread.
Fats run a close second to carbs as an important energy source for a day out on the slopes. The right kind of fats are healthy for the heart and organs as well as lubricate joints in the body. Fats also slow down digestion, which in turn provides longer nutrient flow throughout the body and keeps hunger pains to a minimum out on the mountain. Again, good Omega 3 fats like avocado and nut butters are superior to Omega 6 fats such as vegetable oil.
Protein supports your muscles and the exercise gains you make while you’re executing turns. Additionally, eating fat and protein in the same meal will slow down the release of energy, ensuring you have enough to get through the day and maximizing the time until you have to make your way to the lodge for a break.
Drinking water is important both before you hit the road and throughout your day at on the slopes. Especially while exerting yourself at elevation, make sure to consume plenty of liquids (and we aren’t talking beer) to stay hydrated.
We’re all for nutritional value but it has to taste good, too! Just like staying upright on a snowboard, it’s all about balance!
So, What’s on the Menu?
Here are some tasty and nutrition-packed suggestions for your pre-shred breakfast:
There’s nothing quite like a breakfast burrito to start your day. And if you’re in a hurry to beat the I-70 traffic, these are great on the go when wrapped in foil. Just use caution and try not to consume while driving! This recipe will make 4 burritos so, share with friends or freeze for future days on the mountain.
4 Whole wheat tortillas
8 slices of bacon
8 large eggs
1 (16-oz.) package frozen hash browns
½ cup shredded cheese
4 tbsp oil or butter for cooking
1 avocado (optional)
Salt & pepper
Cook bacon over medium heat until done to your liking and set on a plate lined with paper towel to drain. Cook the hash browns according to directions in the remaining bacon grease. (yummmm) Clean out the skillet and heat the oil or butter over medium heat while you whisk the eggs together in a large bowl and season them with salt & pepper. Pour the eggs in and scramble those suckers! Meanwhile, lay your tortillas out and get ready to assemble. Layer hash browns, scrambled eggs, cheese, two slices of bacon, and sliced avocado in the center of each tortilla. Fold in the two sides and roll up tightly.
This is for one but multiply the recipe for fellow shredders. (But remember, no friends on powder days!)
1 whole grain English muffin
1 pork sausage patty
1 slice cheddar cheese
Salt & pepper
Cook your sausage patty in a nonstick skillet according to package directions. Drain the fat from your skillet and add in your whisked egg, seasoned with salt and pepper. Make sure the skillet is pretty hot when you add the egg, so it doesn’t spread out and become too large for your sammy. Cook the egg until the top is set then turn off heat and fold the egg over to finish cooking. Toast your English muffin while the egg is cooking so it’s ready to go. Then it goes like this: bottom of English muffin, egg, sausage patty, cheese, top of English muffin. Pro tip: nuke for a few seconds before adding the top half of the muffin to get the cheese nice n’ melty.
Oatmeal is a hearty and warming breakfast, perfect before spending all day in sub-freezing temps. It also packs a nutritious punch and is slow to digest, keeping you full longer and delaying time before you have to head back to the lodge for a pick-me-up. Try this:
½ cup old fashioned oats
1 cup water
Splash of milk
Handful of berries
Spoonful of nut butter
Start by boiling the water in a pot on the stove. Once boiling, reduce to a simmer and add in the oats. Cook for 4 to 5 minutes, stirring occasionally. Remove from heat and stir in the milk for extra creaminess. Transfer to a bowl and top with berries (optional) and nut butter for added fat and protein. GET IN MY BELLY.