Winter sports: nutrition, supplementation and performance strategies
Winter sports encompass all activities performed on snow and ice, typically during the winter months in regions such as the Alps, Northern and Eastern Europe, North America, Japan and South America.
They include snow sports like alpine skiing, cross-country skiing and snowboarding, as well as ice-based disciplines like bobsledding, figure skating and ice hockey.
In this article, we will be looking at:
- The unique nutritional challenges of winter sports
- The impact of cold temperatures and altitude on nutrition
- The ideal physique for winter sports athletes
- How to optimise macronutrient intake
- Best practices for hydration in winter sports
The unique nutritional challenges of winter sports
While they vary in style, winter disciplines typically share the challenge of being performed in cold temperatures and at moderate to high altitudes.
When a competition marks the peak of the season, the period of intense training on snow or ice during late summer and early autumn becomes critical for nutritional and supplementation strategies. This phase addresses several key factors:
- increased energy demands
- higher utilisation of glucose and glycogen stores
- reduced body water levels
- elevated iron turnover
- increased oxidative stress due to training, altitude and cold exposure
Any failure to properly manage these factors during this training phase can not only hinder adaptation to the physical demands but also jeopardise the entire competitive season.
The impact of cold temperatures and altitude on nutrition
At high altitudes, energy expenditure and glucose utilisation increase, and in some cases, appetite suppression can occur.
Failing to meet energy needs, particularly in terms of carbohydrate intake, can lead to protein-muscle breakdown, resulting in muscle mass depletion and weight loss.
A decrease in total body water also contributes to weight loss, especially during the initial hours at high altitude. This is primarily due to the onset of diuresis and a reduction in thirst.
Additionally, the body’s full haematological adaptation to high altitude, which stimulates the production of red blood cells, requires sufficient iron stores.
Cold weather increases an athlete’s energy expenditure as the body works harder to maintain a stable internal temperature in response to low ambient temperatures.
While professional athletes are typically well-adapted and unlikely to experience “shivering from the cold”, if this does occur, it may be necessary to significantly boost sugar intake.
For a nutritionist working with an amateur or recreational athlete who may not be fully acclimatised or equipped with appropriate thermal clothing, it is crucial to carefully manage nutrition. The goal is to prevent the negative effects of cold and altitude while avoiding the risk of overloading the individual with unnecessary calories, especially if they are overweight.
The ideal physique for winter sports athletes
Nutritional strategies and supplementation should be tailored to both the environmental conditions and the specific needs of each athlete, taking into account factors such as target weight and body composition.
In alpine skiing, athletes benefit from utilising gravity to overcome the friction of snow, relying on substantial body and muscle mass. While a lower fat percentage is not a strict requirement, a solid muscle foundation is crucial.
In contrast, ski jumping demands a low body weight and extreme leanness to counteract gravitational pull, often sacrificing some muscle mass. For endurance sports like cross-country skiing, however, an intermediate body weight with well-developed muscles and a controlled level of body fat is essential for optimal performance.
How to optimise macronutrient intake
The management of macronutrients depends on the specific sport, environmental factors and individual athlete needs.
Let’s see how to manage them one by one.
Carbohydrates. Daily carbohydrate requirements typically range from 5 to 10 grams per kilogram of body weight, with higher intakes necessary for athletes in endurance sports like cross-country skiing. During prolonged exertion, particularly in cold conditions, it is crucial to supplement with exogenous carbohydrates from foods and carbohydrate-rich supplements, such as bars, gels and sports drinks made from powdered sugar mixtures (sport drinks). These help maintain stable blood sugar levels and preserve muscle glycogen stores.
Proteins. In winter sports, a daily protein intake of 1.4 to 1.7 grams per kilogram of body weight is recommended. This intake may be higher for athletes aiming to build muscle mass, such as those involved in alpine skiing.
For these athletes, as well as others who are frequently on the move, protein supplementation can be especially beneficial for meeting daily protein needs, particularly when food availability is limited or when protein sources may not be of the highest quality.
Additionally, for athletes who experience a reduced appetite at altitude, protein powder offers a convenient alternative to traditional protein sources like meat and fish.
Fats. Fats are a valuable source of energy, helping to meet daily energy requirements alongside carbohydrates, particularly during breaks or “submaximal” training in cold conditions on snow-covered tracks.
These athletes should be encouraged to consume a daily diet of nuts and oilseeds, olive oil, butter and fatty fish like salmon, sardines, mackerel and herring (rich in omega-3s), as well as oily fruits like avocado.
Best practices for hydration in winter sports
As with macronutrients, it is crucial to stay on top of hydration needs and avoid excessive water loss (more than 2% of body weight) during both training and competition.
Athletes should learn to hydrate regularly throughout the day and during training, not just with practical sports drinks, but also with classic hot or lukewarm sugary beverages like tea or herbal teas, whenever possible.
Conclusions
Winter sports pose unique challenges for the body, from managing energy expenditure to maintaining proper hydration and body composition.
A tailored nutritional strategy, considering environmental factors, the specific discipline, and individual needs, is crucial for achieving optimal performance and safeguarding the athlete’s health.
Investing in proper nutrition and supplementation goes beyond improving performance; it is key to ensuring long-term safety and well-being. Whether you’re a professional athlete or an enthusiast, consulting with an expert can help you get the most out of your winter season, whether you’re on snow or ice.
BIBLIOGRAPHY
1. Cannataro R et al. Omega-3 and Sports: Focus on Inflammation. Life (Basel). 2024 Oct 16;14(10):1315.
2. Meyer NL et al. Nutrition for winter sports. J Sports Sci. 2011;29 Suppl 1:S127-36.
3. Stellingwerff T et al. Nutrition and Altitude: Strategies to Enhance Adaptation, Improve Performance and Maintain Health: A Narrative Review. Sports Med. 2019 Dec;49(Suppl 2):169-184.
