Going the Distance – Nutritional Tips for Loppet Skiers

The most successful loppet skiers rely on quality training and attention to nutritional details, including
• Adequate hydration and electrolyte replacement;
• A diet of whole foods (not supplements), emphasizing vegetables and fruits, whole grains, legumes and low fat sources of protein rich foods;
• Timing of pre and post workout snacks and meals; and
• Using optimal foods and fluids throughout training and race situations.

Match your eating and drinking to your training
You should be in your ready to race phase as you wind up for your 2011 loppet. So make sure that your energy and fuel requirements are being met with the right amount of foods and fluids to support your training and loppet day performance.

How do you know if you are eating enough?
You should remain energized throughout your training. Any dips in energy levels and/or performance means that something is missing – are you drinking enough and are you strategically sneaking in those carbohydrate rich foods at meals, snacks and during training? Here is a typical day of carbohydrate rich eating when you are out all day on your skis:

Recovery between training sessions is essential
Optimizing recovery is where most masters’ athletes do poorly. Recovery is the MOST IMPORTANT part of your training and race day preparation program. If you do not get adequate recovery (rest, refueling, rehydration) your body will break down. This shows up as compromised immune function (you get sick), injury, loss of power, strength and endurance, poor performance OR a lack of performance improvement, and/or an overall sense of malaise/fatigue.
Tips for Optimizing Recovery
1. Maintain a well- balanced diet but eat more food on the days when you train more.
2. Eat more frequently. Frequent feeding will keep you in the best possible energy balance for health and performance.
3. Include food sources of protein with each meal/snack (see chart below).
4. Refuel with carbohydrate and protein combinations after working out (see chart below).
5. Weight yourself before and after training and replace lost weight with similar weight of fluids over the next 8 hour.
6. SLEEP! Cat nap during the day if you can’t get enough sleep at night.
7. After your toughest workouts take the next day off and do light activity only. Older athletes (60 yrs +) may need to take 2 days off training to optimize recovery after high volume or high intensity workouts.

Use nutritious foods to get your essential nutrients

A daily vitamin pill won’t improve a poor diet – focus instead on getting your essential nutrients by eating a variety of foods. Look at the following table to see what foods you could add into your diet to ensure that you get the nutrients that you need.

All Star Foods for 2011

To get healthier this year forget the fad diets and turn up the vegetables in your meals and put some under-rated but all-star foods on your plate.

All Star - Beans (also known as legumes)
Beans are nutrition superstars rich in protein, fiber, complex carbs, iron, magnesium, potassium, and zinc. A diet rich in legumes can help to lower LDL [low-density "bad" cholesterol] and raise HDL [high-density "good" cholesterol].
Nibbles Tips:
These are foods that give you gas, especially if you are a new bean eater - so start off slowly with small amounts - some are gassier than others - so resist the urge to start off with veggies and hummus dip for a snack, followed by lentil soup with salad at lunch and then a more bean that meat chili for supper…you might regret it….
Lower the sodium in canned beans thoroughly rinse the beans in water.
Toss these nuggets into soups, stews, salads, grain medleys, or greens or create a veggie dip by pureeing beans and adding your favorite seasoning, like hummus made from chickpea

All Star - Sweet Potatoes and Butternut Squash
Sweet potatoes and butternut squash are nutritional all-stars and two of the best vegetables you can eat. Not only are they a great source of beta carotene, vitamin C, fiber, and potassium, but both of these are so versatile.
Nibbles Tips:
Slow-bake a sweet potato and top it with black beans and salsa. Other options: Mash it or slice into fries and oven bake until golden brown.
Slowly steam a butternut squash in a slow cooker. When its soft to the touch, cut it in half and scoop out the seeds. Mash the squash with a sprinkle of cinnamon, applesauce, and crushed pineapple…Yummmmmy :-)

All Star - Red Cabbage
This cruciferous vegetable is a great source of fiber, vitamins A, D, and K; folate; and lots of trace minerals and antioxidants. This veggie can boost cancer-fighting enzymes.
Nibbles Tips:
Eat it raw, cooked, sweet, savory, stand-alone in a dish like coleslaw, or add it to almost anything from soups, salads, casseroles. Make this braised cabbage side dish to compliment any meal:

Braised Purple Cabbage with Apples
Ingredients:
2 tbsp. butter
1 large red onion, sliced into thin crescents
2 tsp. brown sugar
1 tsp. caraway seeds
1 tsp. kosher salt
Freshly ground pepper
¾ cup water
3 tbsp. cider vinegar
1 head purple cabbage (about 2 pounds), sliced into ½-inch strips
1 large firm apple, peeled and sliced ¼-inch thick

Instructions
In a wide heavy sauté pan over medium heat, melt the butter. Add the onions, brown sugar, caraway seeds, and a few grinds of pepper. Sauté the mixture, stirring occasionally, for 5 to 7 minutes, until softened. Add the water, vinegar, cabbage, and apple. Raise the heat and bring to a boil. Cover, reduce the heat to low, and braise for 25 to 30 minutes. Uncover and cook over high heat for a few minutes until the juices have reduced. Season the dish to taste with salt and pepper.

All Star - Canned Tomatoes
Everyone thinks fresh is best but processing tomatoes helps release some of the disease-fighting lycopene so it is better absorbed. A study in the 2009 Journal of Clinical Oncology shows that a diet rich in tomatoes may help prevent prostate cancer and that lycopene, a strong antioxidant, may also help prevent other types of cancer. Of course, many other lifestyle and genetic factors also affect cancer risk.
Nibbles Tips:
Stock your pantry with canned tomatoes for pizza, spaghetti sauce, and home-made salsa or toss a can into soups, stews, casseroles, greens, or pasta dishes. Look for the low sodium and no added sodium versions.

Veggie Casserole
1 cup peeled butternut squash, cut into 1-inch pieces
1 medium sweet potato, cut into 1-inch pieces
1 medium green bell pepper, coarsely chopped
1 medium carrot, cut into 1/2-inch slices
1 medium zucchini, cut into 1/2-inch slices
1 cup fresh or frozen cut green beans
1 cup sliced fresh mushrooms 1-2 cloves garlic, peeled and left whole
2 Tbsp each chopped fresh oregano, fresh basil and fresh dill
1 (14 oz.) can no salt added diced tomatoes
1 1/2 tsp. olive oil
1/2 tsp each onion powder and garlic powder
Salt and freshly ground pepper to taste
canola oil cooking spray
3 Tbsp. Romano or Parmesan cheese

Directions
Preheat oven to 375 degrees.
Place all ingredients, except cheese, in large bowl and toss to combine. Transfer to sprayed 7 in. x 11 in. baking dish. Cover with foil and bake until veggies are just tender, about 60-75 minutes. (Remove foil cover for the last 30 minutes, if desired.) Remove from oven; turn broiler on high. Sprinkle with cheese. Broil until cheese is browned and bubbly.

All Star - Plain, Nonfat Greek Yogurt
This is my personal current favourite! Of all the many yogurts on the market, plain, nonfat Greek yogurt is a standout. All yogurts are excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12. What distinguishes Greek yogurt is its thicker, creamier texture because the liquid whey is strained out. It also has twice the protein content of regular yogurts - which might help you feel full longer.
Nibbles Tips:
Mix this thick, tart tasting yogurt with the natural sweetness of fresh fruit or your favorite whole grain cereal. YUMMY!