Snowsports and nutrition

Jake Gough

Introduction The main aim of this dissertation is to analyse and discuss the effects of the sugary food we eat whilst in the mountains on our bodies and how that translates to skiing performance. This dissertation is dietary advice for anyone, though here it specifically relates to snowsport instructors and the advice they give to their clients. This dissertation is not a discussion about elite athlete training and nutrition. It aims to show that healthy and sensible eating will get the most from days out on the mountain, whether during a BASI exam, teaching a lesson or advising clients how to get maximum enjoyment from their holiday. This dissertation will comprise of the following sections: Anecdotal evidence What happens when we eat sugar? How to avoid a sugar crash Which foods to eat Conclusion

It is based on research from nutrition experts, literature from my Premier Training nutrition course, reputable websites, evidence from fellow instructors and my own personal experiences. There are footnotes throughout marking quotations and diagrams. The bibliography at the end of the project lists which sources they were taken from. Jake Gough BASI ISTD Personal Trainer REPs level 3 www.trainwithjake.co.uk

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Snowsports and nutrition

Jake Gough

Anecdotal evidence To start I want to recount a scene from my BASI level 4 teaching exam in Val dIsere January 2011. Our group was full of strong skiers and we had blasted our way through three good, testing, lessons before lunch. We then stopped and all grabbed something to eat from a sandwich shop. After the break we went back up to the top and proceeded with the next lesson. A bumps lesson. We were all asked to perform a certain task and without fail everyone fell when it was their go. We had not fallen in the days before in these bumps. Why now? Conditions were perfect, the task was not especially hard, we were all strong skiers and no one had developed any sudden lunchtime injuries. So what was the problem? For one or two people to struggle could be put down to a bad run but for everyone (six of us) to fall there had to be to something more to it. What had we all just done? But of course, eaten lunch! When I think back to that break I distinctly remember what our group bought. We all had a baguette, can of fizzy drink, and various chocolate/cereal bars and sat out in late January Val dIsere sun. Writing this now it seems obvious why we all suffered. As instructors we often stop for breaks due to the weather, tiredness or the need to eat. However, ironically, instead of effectively refuelling for the day we only succeeded in satisfying our short-term hunger and ended up sacrificing ski performance. Below is a table showing the carbohydrate content of the foods we ate. I have also included the fillings of the sandwiches, ham and cheese, in the table. Carbohydrate per 100g 46 0 0 67 13

Food (100g) White bread Ham Cheese Mars bar Cola Diagram 1 i

The common factor in most of the foods listed above is simple carbohydrates, more commonly known as sugar. It is the bodys response and subsequent effect on performance that I want to investigate and discuss further.

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Snowsports and nutrition

Jake Gough

What happens when we eat sugar? There are three macronutrients in the food we eat: carbohydrates, fats and proteins. These macronutrients fuel our body and are essential in the production of energy. Here I want to concentrate on one specific macronutrient, carbohydrates and more specifically sugar. When we eat carbohydrates our body breaks them down to the basic monosaccharide forms, the one that directly affects blood sugar is glucose. After eating sugar the body registers that glucose has been ingested and insulin (a hormone) is released to convert the glucose to glycogen and store it in muscles and the liver. Our bodies regulate blood glucose and keep it within quite fine limits as high levels of glucose are harmful. If glucose rises too high, insulin is produced to take the excess glucose out of the bloodstream ii Below is a diagram showing the breakdown of glucose once it has been ingested. Dietary glucose

Glucose enters the blood

Insulin is released

Stored as glycogen in Used as fuel by the liver tissues

Stored as glycogen in muscles

Stored as fat in the Adipose tissue

Diagram 2 iii

Some glucose remains in the blood to provide fuel for the brain

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Snowsports and nutrition

Jake Gough

At lunch we all ate sugar-loaded foods, these were broken down into glucose and glucose is necessary for the production of energy. Therefore we should have been fuelled up and ready to tackle the afternoon session. Right? Wrong. The flash flood of glucose causes insulin levels to spike and then, once the cells have taken all that glucose out of circulation, drop precipitously, making us think we need to eat againiv Once we had eaten our bodies released insulin to store the glucose. This happened rapidly and by the time we got to the top of the mountain we had all started to feel the effects of low blood sugar. The diagram below shows the effects of glucose on insulin levels in the blood directly after eating.

250

Insulin levels in blood (pmol/L)

200

150 Insulin levels in blood after a glucose meal 100

50

0 0 60 120 180 240

Diagram 3 v

Time (min)

Although we had recently eaten we felt the effects of hypoglycaemia low blood sugar our glucose, and thus insulin, levels had risen and then dropped dramatically. Our bodies reacted to this and we felt tired, our reaction times were slower and we even felt hungry again. Our bodies slumped and as a knock on effect our performance slumped too. At this point I think its useful to be very clear about the fact that anyone can feel the effects of a sugar crash eating too much sugar (and thus glucose). It is not just diabetics who face this problem.

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Snowsports and nutrition

Jake Gough

It is possible for healthy people without diabetes to experience a blood sugar crash especially when meals are skipped or if you eat a meal with too much sugar. vi So that is the biological evidence for the reasons why we experience a sugar crash and next are some quotes from fellow instructors who live and work in Verbier. I asked them what they usually have for lunch and how it made them feel. Here are some of their answers: I would have a meal deal at Offshore (other restaurants are available) - a big white bread baguette filled with low quality chicken bits, cheese, a bit of lettuce, lots of tomato ketchup and coke to wash it down withit leaves me feeling pretty hungry after an hour or two and fairly low on energy when I return home after the day. Tom I feel totally knackered after a big lunch and often can't be bothered moving for an hour or sobig pasta/ pizza/ baggette type meals make me want to sleep and I really hate the idea of doing gates or bumps or anything other than cruising along for an hour or so afterwards. Rob I go to Offshore (other restaurants are available) for lunch and have a baguette, with chicken, cheese, sauce and a cokethis will normally result in me feeling lethargic and not ready to ski Adam I try to ensure that I take protein at every meal and I usually eat 5 or 6 meals a day. The meals are smaller and I try not to 'pig out' on pastas etc. I try and avoid whenever possible all refined or constituted foodI feel good afterwards and I know that I can perform with the right energy level for the more demanding clients if necessary Danny At lunch I usually eat a salad with chicken or fish. This sustains my energy levels enough to keep working until 4-4.30 ishthe minute I end up eating anything too processed I feel bloated though Martin For lunch I normally go home and have lentil soup and a bit of brown bread...if I go to a restaurant for lunch with clients I usually have too big a

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Snowsports and nutrition

Jake Gough

meal and a glass of wine and want to go to bed after, the last thing I want to do is ski! Emma Tom, Rob and Adam all have meals that are packed with simple carbohydrates and sugar and they all then subsequently describe the effects of a sugar crash, feeling hungry and low on energy. Emma usually goes for a more balanced meal but knows that if she has a large high carbohydrate meal then tiredness and lethargy will get quickly catch up with her. Danny and Martin both eat more balanced meals that will not mess with blood sugar. Their energy levels are sustained throughout the day. It is this idea of eating a more balanced diet that I want to explore further in the next section.

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Snowsports and nutrition

Jake Gough

How to avoid a sugar crash So whats the answer? Should we just cut out carbohydrates and focus on only eating fats and proteins? Is glucose to be avoided? No. Glucose is necessary for the production of energy, something we definitely need, especially in the mountains! Also it would be impossible to cut out glucose as most foods contain it. The most effective way we can negate low blood sugar is to eat meals that are varied and balanced. We all easily get enough sugar (glucose and fructose) from the food we already eat. Sugar is found in nature in fruits and some vegetables and gives a slow release form of energy accompanied by minerals and all sorts of crucial micronutrients. vii The key is to have slow released sugar to provide a constant source of energy. Not a sudden intake of simple sugary foods that prompts a massive insulin spike and subsequent crash. Eating meals that just consist of simple carbohydrates, such as a tonne of pasta, white bread, chocolate/cereal bars, energy or sports drinks are ineffective. They will all provide you with an energy rush but they will also quickly kick off the insulin cycle ending in a sugar crash. What we need to do is eat meals that are balanced combinations, that have some complex carbohydrates (like fruit and vegetables) but also protein and importantly fat too. And by fat I mean good quality saturated, monounsaturated and polyunsaturated fats. Not trans fats which are found in junk and processed food. Fruits and vegetables also contain vitamins that are key to metabolic reactions and maintaining human health. However only vitamins B and C are water-soluble. Vitamins A, D, E and K are termed fat soluble and can only be absorbed, transported and utilised in the presence of fat.viii So we must have fat in our diet to be able to use the vitamins we get from fruit and vegetables. Fats also make up important parts of our cells and they provide slow releasing energy. Significantly eating fat does not mess with our blood sugar either.

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Snowsports and nutrition

Jake Gough

Because it takes a long time to digest, fat not only prevents those violent fluctuations in blood sugar it also gives a feeling of satiety, which stops that feeling of hunger.ix Protein is essential for muscle repair, an everyday necessity and especially vital when partaking in snowsports which are physically demanding. It too has a minimal effect on blood sugar levels. Meals containing too much sugar and not enough protein will cause your blood sugar to rise. However: Eating complex carbohydrates and protein will help keep your blood sugar stablex So almost counter intuitively the way to combat low blood sugar is to make sure we dont eat too much sugar! Eating processed snacks like crisps, chocolate and cereal will have a detrimental effect on your body and therefore your performance on the hill. Equally if clients eat badly at meal times their enjoyment of their holiday will be limited too. As Danny noted you should try to take protein with every meal, his sage advice to avoid processed foods and thus sugar is correct and is echoed by Martin the minute I end up eating processed foods I feel bloated. To sum up this section eating sugary foods will cause an insulin cycle that will end in a sugar crash and have direct effects on performance. We can easily avoid this by eating meals that are based around protein and fat and have some complex carbohydrates. In the next section I will go through some of the options available.

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Snowsports and nutrition

Jake Gough

Which foods to eat Baguettes, fizzy drinks and chocolate bars were an ineffective and short lived source of fuel after lunch. Too much sugar caused us all to lose focus and fall over. What could we have done? Simple, eat a more balanced, and actually more tasty lunch. As I have shown there is a need for meals to be based around protein and fat. If you look back at Diagram 1 the Ham and Cheese fillings of the sandwiches did not contain any carbohydrates and thus eating these sources of protein and fat would be a great way of eating tasty and nutritious meal which would not mess with blood sugar levels and therefore not encourage a sugar crash. The easiest (and cheapest) way to do this would be to have an omelette with ham and cheese, which is a great combination of these macronutrients (protein and fat) and importantly it is not loaded with sugar. Other options could include fish, chicken, red meat, nuts, milk, fruit and vegetables. A mixed salad covered in olive oil would be a great option too. Also I dont think the idea of a balanced diet should be limited to lunch. As every skier or boarder knows its important to have a good breakfast. Breakfast is the most important meal of the day, it kick-starts your metabolism and prepares you both mentally and physically for the day ahead. It should be packed with nutritious and real foods. Not ones loaded with sugar that will give you a quick energy burst followed by hunger and tiredness. An evening meal comprised of protein (meat/fish) to repair muscles with vegetables and fat to ensure vitamins would be ideal. Some pasta and rice could provide energy for the following day. What is obvious, though, is that we should all stay away from processed, fake foods which have little or no nutritional value. When we base our meals around these sugary foods we cease to function effectively and suffer from tiredness, falls and hunger. Ask Tom, Adam and Rob. It is quite easy to be narrow-minded and say well those (processed/fake) foods cost less and the recommended ones more. However if you want to frame it in purely a financial context I would say it still makes more sense to eat well. As instructors we pay a lot of money to go on our exams. Surely we would be better off to eat well and be completely focused on the day rather than concentrate for 30 minutes and then fall away. The food choices we make have a direct effect on the way we ski and learn and therefore on the result at the end of the week.

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Snowsports and nutrition

Jake Gough

Also a lot of instructor work comes from re-bookings. If were not always paying attention and striving to improve our clients then this is unlikely to happen. Equally our clients spend a lot of money on their holidays and want to get the most out of them. If they eat well they will have more energy to do more runs and get the most out of the day. It follows that they are more likely to enjoy their lesson and want to re book. It sounds fairly simple, and even obvious, but eating well makes a lot of sense financially and far more importantly it directly effects our everyday enjoyment.

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Snowsports and nutrition

Jake Gough

Conclusion If we base our meals around sugary, processed food we will end up facing a sugar crash, limiting our effectiveness to learn, apply new skills and teach others. Surely it would be of benefit to us to know how to stay at the top of our game whilst on an exam or teaching a group and equally it would be beneficial for anyone on holiday so that they could get the most out of their hard earned time off. It follows that just a very basic understanding of nutrition relating to snowsports would be beneficial for all instructors and their clients. We should all have a basic understanding of how to eat a good meal. As is shown above our meals should be based around protein, high quality fats and some complex carbohydrates. These would not mess around with our blood sugar levels (as the meal loaded with sugar did) and thus not cause a sugar crash. It follows that our skiing, teaching and learning would be of a higher standard too. Initially it might seem complicated to know what are good foods to eat and learn how to ensure we dont kick off a sugar crash. However I think its easy. Basically anything that is fake, man made and processed is going to be loaded with sugar. Eat real food, i.e. food you can see growing on a tree, in a field or eat animals that are running around and food that comes from those animals, natural food. Do you see many Mars Bar trees around? No, nor do I. Heres the simplest way I can think of to explain this idea. Figure 1 Eat sugar quick release energy followed by tiredness Sugar Crash loss of concentration, tiredness, hunger dont get nearly as much out of the day Figure 2 Eat a balanced meal energy is released over the day concentration and alertness are high skiing, teaching and learning are all improved thus is enjoyment! I think everyone would agree that figure 2 makes far more sense. With just a very basic understanding of nutrition we could all improve capacity to fulfil our training goals, hit higher teaching standards and get more from each day out on the mountain.

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Snowsports and nutrition

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References
i ii iii iv v vi vii

Premier Training Advanced Personal Training Barry Groves Trick and Treat Premier Training Advanced Personal Training Michael Pollan In Defence of Food Barrry Groves Trick and Treat Amber Canaan www.livestrong.com Michael Pollan In Defence of Food Training Advanced Personal Training

viiiPremier ix x

Barrry Groves Trick and Treat Amber Canaan www.livestrong.com

Bibliography Premier Training Advanced Personal Training London, 2007 Barry Groves Trick and Treat London, Hammersmith Press LTD, 2008 Michael Pollan In Defence of Food London, Penguin Books, 2008 Amber Canaan http://www.livestrong.com/article/350740-how-toquickly-reverse-a-sugar-crash/ - 2011

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