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SUGGESTED SUPPLEMENT PROGRAMME FOR SKIERS
Whether downhill or cross-country, skiing is a cold weather sport that requires the right clothes, foods, warm-ups, and cool-downs to give you fitness and run rewards.
In freezing temperatures, the circulation in your hands and feet slows down because the body needs more blood to warm vital organs. (Doubling up on socks or gloves helps eliminate moisture and holds in heat.) Always wear clothing that’s non-restricting (avoid rubberized non-breathing fabrics) and keep in motion as much as possible. (If there’s a long line for the lift, walk in place while waiting; on the lift, unbuckle your boots to increase circulation.) And be sure to keep your head covered. It might only be one eighth of your body, but uncovered it can result in a 95 percent body heat loss.
Dr. Bruce Craig, associate director of graduate studies at the Human Performance Lab at Ball State University in Indiana, recommends caution when working out in cold weather. (Warm-ups such as jogging in place and stretching should be done before going outside.) A face mask is advised, especially if you’re not in top condition. Breathing freezing air rapidly through the mouth can be an unhealthy stimulus to the heart.
Eat for heat. As the body metabolizes food, we feel warmer. But, according to Dr. Maria Simonson, director of the Health, Weight and Stress Programme at Johns Hopkins University, you don’t have to get fat to stay warm. Complex carbohydrates are the best foods for energy in any season, but you don’t have to overdo them just because it’s cold outside. For instance, Dr. Simonson recommends substituting a potato or a half-cup of pasta for a calorie-equivalent fruit. Complex carbohydrates have staying power, and by remaining in your stomach longer, they’ll provide extended warmth.
– MVP, 1-3 times daily.
– Niacin, 50-100 mg., 1-3 times daily
– Vitamin E, 200-400 IU, 1-3 times daily
– Chelated calcium, 750 mg. a.m. and p.m.
– Liquids (water, herb teas), 6-10 glasses daily (to prevent dehydration while exercising at high altitudes where there’s less moisture.)
Caution: Avoid coffee, cocoa, and tea, which can act as diuretics.
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