Participants started at 3 AM with a 3 mile mountain bike ride covering 3,100 vertical feet. From there they watched the sunrise and skied the Fourth of July bowl, noted for snow that lingers into summer. This was followed with a 10 K run and then a 25 mile lap of the Firecracker 50 mountain bike race (which covers 4,000 vertical feet).
The approximately 12 hour day culminated with a traditional Fourth of July picnic. Participants touted their anticipation of celebrating the finish with an ice cold beer. My sports nutritionist mind thinks recovery, so I started brainstorming which picnic foods would be helpful.
What's a Fourth of July picnic without a burger? Recovery foods provide fluids, electrolytes, carbs, and protein. A burger is a great source of protein plus carbohydrates from the bun. Alternatively, grilled chicken and some pasta salad would provide protein and carbs. For vegetarians, baked beans would do the trick. These foods will also provide some sodium and potassium.
A great picnic food choice is watermelon. It has a high water content, carbs, and antioxidant carotenoids including lycopene. Training at altitude and competing in endurance events both create oxidative stress, and dietary antioxidants may decrease inflammation and improve immune function.
But what about the beer? A couple of years ago, scientists at the University of Granada in Spain decided to see if beer was effective for rehydrating athletes. They found that up to 660 ml (about two 12 ounce servings) of regular beer (4.5% alcohol content) along with water as desired to meet thirst was as effective as just water for rehydrating. Compared to sports drinks beer does not have as much carbohydrate or sodium, so try adding a salty snack like some chips or pretzels.
So, if you are like Joe Howdyshell, who says, “Me and some of my friends like to do these crazy adventure things,” go for it and have fun with your nutritional recovery too!
© 2017 Kathleen Searles, MS, RDN, CSSD, LD
This post was originally written in 2015, just after a visit to the Olympic Training Center in Colorado Springs! It was fun to meet and learn from the USOC dietitians.
Olympic athletes struggle with finding quick, easy and nutritious foods to fuel their activities just like the rest of us. Yesterday the Registered Dietitian Nutritionists (RDNs) at the United States Olympic Training Center in Colorado Springs opened their kitchen to other RDNs attending the SCAN (Sports, Cardiovascular and Wellness Nutrition) conference. We had 15 minutes working together to prepare some athlete friendly snacks.
What do the Olympic RDN’s look for when helping athletes create recipes? Ease of preparation is key. “Hungry athletes want to eat food, not prepare food,” says Susie Parker Simmons, sports dietitian at the USOC. She looks for recipes that contain nutrients such as calcium or fiber. Some of the recipes are so simple that they could be prepared in a hotel room, important for athletes traveling for competitions.
In the test kitchen yesterday we made homemade energy bars, several nutrient packed dips and skewers of cut up fruits. Here is the recipe for “No Bake Energy Bites”:
1 cup dry oatmeal (dry old-fashioned oats)
2/3 cup toasted coconut flakes
½ cup peanut butter
½ cup ground flax seed
½ cup chocolate chips or cacao nibs
1/3 cup honey or agave nectar
1 tablespoon chia seeds
1 teaspoon vanilla extract
Stir all ingredients together in a medium bowl until thoroughly mixed Roll into balls of whatever size you would like. Store in an airtight container and keep refrigerated for up to 1 week.
© 2017 Kathleen Searles, MS, RDN, CSSD, LDN
It won't be long before the sap rises and maple syrup season arrives. I tried a few maple themed products from New England that can be used for sports fueling and hydration.
Drink Maple is described as "pure maple water, straight from the tree." It is from Concord, MA and is marketed as a sports drink. An 8 ounce portion has 25 Calories, 6 grams of carbohydrate, and 40% of the daily manganese requirement. (Manganese does not have any particular known benefit for athletic performance.) This product has a little more body and sweetness than plain water.
Untapped, based in Richmond, VT, offers maple waffles and 1 ounce packets of maple syrup. The waffles are made with organic maple syrup and have 140 Calories and 20 grams of carbohydrate. They are a little drier and crumblier than I expected, but the maple flavor was pleasant. The Slopeside Syrup is billed as "all natural athletic fuel" and has 100 Calories, 26 grams of carbohydrate, and 60% of the daily manganese requirement. These could be used as carb sources during cross-country skiing, running, cycling, or other activity.
Brown Cow maple whole milk yogurt is distributed by Stonyfield yogurt in Londonderry, NH. It provides 130 Calories, 23 grams carbohydrate, and 5 g protein. It is a "cream top" yogurt with a pleasant mpale flavor. It would make a good recovery snack.
If you are looking for a change from standard sports drinks and gels give one of these a try!
© 2017 Kathleen Searles, MS, RDN, CSSD, LDN
Nutrition expert and snow enthusiast! Follow this blog for news and info to help move your skiing/boarding forward with good nutrition.
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Kathy advised me in my role as Headmaster of Carrabassett Valley Academy, a high level competitive ski academy located at Sugarloaf, Maine. Kathy worked with the CVA coaching and kitchen staffs to help design a more nutritious menu for adolescent snow sport athletes. She very wisely directed how coaches could encourage good eating habits of athletes when traveling on the road. Kathy is always expanding her scope of service and is innovative in designing cutting-edge nutrition programs. – John Ritzo, Maine Ski Hall of Fame