SXS FITNESS TIPS submitted by Stefan Overgaard. Visit SXS Fitness. 
SEPTEMBER 20, 2018 — Proper nutrition is an essential component to becoming an elite athlete. We truly are what we eat. In order to support all your hard work on the hill and in the gym be sure to plan healthy meals and snacks. Fuel your system with whole foods (non-processed) with a focus on fresh vegetables, fruits, lean organic proteins and healthy grains. In general, youth athletes should be focused on having a balanced diet of about 45-65% carbohydrates, 15-30% protein and 25-35% fats. By giving your body the nutrients it needs you will recover faster, feel more energized and perform stronger. On the flip side, poor nutrition can lead to many detrimental side effects including fatigue, digestive complaints, sub-optimal results from workouts and increased illnesses.
This week we are focusing on the post workout snack. Eat this within 30 minutes of your work out, and again within 1-2 hours (this could be your lunch or dinner). Make sure the snack includes both carbohydrates and protein in order to properly restore muscle glycogen levels (“sugar” stored in your muscles) and to aid in muscle repair. You WANT to eat HIGH GLYCEMIC INDEX carbohydrates. This means a carb that absorbs quickly into the system like sugar does (for example fruit). This is a good thing because then those sugars can start increasing muscle glycogen levels so your muscles will be ready to be used again sooner. Here are a few suggestions for great post workout snacks:
- Protein shake (protein: vegan/paleo/whey powder OR yogurt OR cottage cheese OR DAIRY milk mixed with fruit of choice)
- If you need to make it lactose free opt for a vegan or paleo protein powder to go with a nut/rice/coconut milk
- Yogurt and fruit
- Peanut/almond butter with apple and banana
- Fruit and protein bar
- Hard-boiled egg with veggie sticks and fruit
These are broad suggestions for ALL youth athletes, not just ski specific. If you are looking for more tailored suggestions meet with a nutritionist, naturopathic doctor or sports dietitian so that individual needs can be properly addressed.
References:
Canadian Paediatric Society: https://www.cps.ca/en/documents/position/sport-nutrition-for-young-athletes :LK Purcell. Sport nutrition for young athletes. Paediatr Child Health 2013;18(4):200-2
J Antonio et al. Essentials of Sports Nutrition and Supplements. Humana Press; Totowa NJ, 2008.