Diet for competitive Alpine skiers: a sample

Meals should be organized taking into account time and type of training sessions, quality of food for the specific activity, individual characteristics (weight, height, age and sex). We will give only some general directions on the quantity of food for every meal, focusing more on the quality of nutrients. Our sample is a 16 year old competitive Alpine skier, male, weighting 70 kg, performing every day 60 minutes athletic activity (600 kcal) and 40 minutes Alpine skiing (680 kcal). Calculate a difference of 40 kcal for every kg above or under the ideal weight. Calculate 15% less calories for women.

Autumn: athletic strenghtening

Principles: adequate protein intake. Big breakfast (25% of daily calorie intake), lighter meal, snack 30 minutes before training session, dinner. Drink at mid morning and mid afternoon (immediately after training session).

Daily calorie intake: 3600 kcal

Daily nutrient requirements:
Glucids (mainly complex)       2250 kcal    520 g
Proteins                                  550 kcal    140 g
Fats                                         900 kcal   100 g

Breakfast:
Milk with coffee 250 g (a mug)
Rusks or bread or cereals 80 g, jam 20 g
1 apple (or other fruit) about 200 g
or yoghurt 125 g, 1 egg

Lunch:
Pasta or rice with tomato sauce or vegetables sauce 150 g
Low-fat meat 150 g (or fish 150 g)
Fresh raw vegetables
Bread 120 g

Snack: fresh fruits or rusks or bread or cereals 80 g, jam 20 g (after a training session)

Dinner:
Pasta or rice with meat and tomato sauce or fish sauce 100 g
Meat 100 g or fish 150 g
or
Pasta (or rice) with legumes 200 g
Cheese 100 g or 2 eggs
Vegetables, also cooked (if potatoes calculate 25 g less of pasta every 100 g of potatoes)
Bread 60 g
1 dessert

Winter: competitive season

Principles: increase carbohydrates intake, be careful not to reduce too much the intake of fats (essential for sports performed in cold environment).

Daily calorie intake: 3600 kcal
Daily nutrient requirements:

Glucids (mainly complex)             2250 kcal     550 g
Proteins                                        450 kcal     110 g
Fats                                              900 kcal     100 g

Breakfast (should represent 20% of daily calorie intake):
Milk with coffee 150 g (half mug)
Rusks or bread or cereals 50 g, jam 20 g
or yoghurt 125 g, rusks or bread or cereals 50 g, jam 20 g 

Snack: fruit juices, cereals, sugary drinks (also warm)

Lunch:
Pasta or rice with tomato sauce or vegetables sauce 120 g
Low-fat meat 100 g (or fish 150 g)
Fresh raw vegetables
Bread 120 g
1 dessert (optional)

Snack: fresh fruits (2 apples or 2-3 mandarin oranges or 1-2 bananas)

Dinner:
Pasta or rice with meat and tomato sauce or fish sauce 100 g
Meat 50 g or fish 70 g
or
Pasta (or rice) with legumes 200 g
Cheese 80 g or 1 egg
Vegetables, also cooked (if potatoes calculate 25 g less of pasta every 100 g of potatoes)
Bread 60 g
1 dessert (optional)

The day before a competition add 100 g to the total carbohydrates intake (bread, pasta etc.) and subtract 50 g from the total protein intake (cheese, meat).

 

 

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