Nutrition

on a race day

What's behind optimal nutrition

For athletes, a race day is not only a challenge physically, but also nutritionally. Proper nutrition and hydration are crucial to optimal performance. In this blog post, we take a look at how top athletes eat to get through race day fit and focused - from a nutrient-rich breakfast to the right supply between runs and a dinner that promotes body regeneration.

Breakfast: Energy for the day

On race day, it all starts with a balanced breakfast rich in carbohydrates, protein and healthy fats. The aim is to replenish glycogen stores while ensuring a long-lasting energy supply without taxing the stomach.

Typical breakfast ingredients:

Oatmeal with fresh, seasonal fruit such as apples or berries. These provide complex carbohydrates, fibre and antioxidants.
Whole grain bread with avocado or curd – a combination of healthy fats and proteins.
Eggs cooked or as an omelette, for an additional source of protein
Drinks: A herbal tea or a glass of water with a squeeze of lemon provide the necessary hydration in the morning

Important: Foods that are too greasy or difficult to digest are avoided as they could strain the stomach and cause discomfort during the competition.

Between Runs: Snacks

Between the first and second runs, time is short, and the diet should be light, but still full of energy.

Ideal are:

Rice waffels with honey: These provide quickly available carbohydrates.
Bananas: They are easily digestible and a natural source of potassium, which can prevent muscle cramps.
Energy gels or bars ideally natural based to provide a quick energy boost.
Dried fruits such as dates or apricots that provide natural sugars and micronutrients.
Nuts rich in healthy fats (e.g. omega-3 and unsaturated fatty acids), contain many vitamins and minerals and promote digestion through fiber

Hydration: The importance of electrolytes

Adequate hydration is essential, especially during physical exertion. During winter sports, where temperatures are often low, the feeling of thirst can be reduced - but the body loses fluid through sweat and breathing.

Recommendations for drinks:

Water: The basis of any fluid supply.
Isotonic drinks: They help replenish electrolytes, such as sodium, magnesium and potassium, that are lost through sweating.
Warm herbal teas: A good alternative in cold weather to warm the body comfortably.
Coconut water: A natural source of electrolytes.

After the race: regeneration begins with eating

Once the race is over, regeneration begins. A mix of protein and carbohydrates is ideal for repairing muscles and replenishing energy stores.

Examples:

Pasta with a light tomato sauce and a little olive oil
Fish with vegetables and a carbohydrate source e.g. potatoes
Recovery Shake provides the body with essential nutrients it needs to recover, repair muscles and replenish energy reserves

Teamhospitality saalbach 2025: QUALITY COUNTS

A well-thought-out diet tailored to individual needs gives skiers the energy, concentration and regeneration they need to practice their sport. At a high-profile competition such as the World Ski Championships 2025, every dog counts - that's why Saalbach 2025 also focuses on high quality in terms of team hospitality and care for the athletes. Freshly prepared meals and snacks for in-between replenish the athletes' stores so they can perform on the slopes. Regional, quality and nutrient-rich food is another key to success.