Nutrition for Cross Country Skiing

The nutrition principles for cross-country skiing are not altogether different than for alpine skiing except that they are more volumous. The major difference between cross country and alpine skiing is the intensity of exercise and therefore the energy expended varies dramatically.

The two main factors that determine your energy expenditure during cross-country skiing are your body weight and the speed at which you ski. As either variable increases so too does your energy expenditure. The table below is a rough estimate of the calories you will use during cross-country skiing at selected speeds.

A 140 lb. person cross-country skiing at 2.5 mph for two hours will use approximately 852 calories. If the same person increases speed only slightly to 4 mph the energy expenditure will be approximately 1104 calories. For an average female this amounts to @ 50% of total daily energy expenditure and for a male @ 30% of total daily energy expenditure. Thus there is a high demand for replaceable energy.

There's an old saying for winter activity food stores pack lightly and loaded. That means dense foods with a high caloric value. During your actual activity the commercially available energy bars are good for this reason. However, they are expensive and other acceptable and less expensive substitutes include chocolate, brownies, cookies, etc. While either approach is good there are some considerations. The energy bars are very nutritious. They come in varieties that are higher in fat or carbohydrate or protein. Those that are higher in fat can be more difficult to digest especially if you're exercising at the same time. Therefore, you really need to nibble at them and drink water or preferably a warm beverage as this will aid in digestion.

As in alpine skiing the meal you eat before you ski is extremely important and should be very high in carbohydrates (grains, cereals, breads, etc.). A little coffee is also useful by allow for a rest stop. Remember, during cross-country skiing your energy reserves can be 10-20 times that of normal rest. Fluid and food replacement are a necessity. This becomes crucial if you plan to ski a few days in a row. Repeated days of intense exercise create additional challenges in the repletion of body carbohydrate stores. Therefore, you must actively eat three squares and your snacks. Recommendations for multiple days are that carbohydrates should constitute more than 60% of your diet.

On a final note: Don't forget about fluids. Cross-country skiing is hard exercise and a lot of body water is lost through sweat and perspiration. The basic recommendation is for one cup of water (@ 8 oz.) every 20 minutes whether you are thirsty or not. Whether this is from water or a sports drink is not an issue. So remember, pack light and pack loaded and always bring a little more just in case you end up a little further from home than planned and it's cold.

Article by Declan AJ Connolly
Assoc. Professor, UVM
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