Planning a snowshoeing outing and wondering what to bring for an energizing snack?
As with many endurance sports, it’s best to prioritize foods and drinks that contain carbohydrates, the preferred source of energy for muscles during exercise. To keep up the pace and avoid inconvenience such as fatigue, shivering, headaches, and / or decreased concentration, it is suggested to consume 30 to 60 grams of carbohydrates per hour. This amount is to be adjusted according to our weight and the intensity of exercise. Granola bars, date cookies, dried fruit, energy drinks or gels are good choices. Comforting option? Pack a thermos in a backpack with a hot drink, like cranberry juice diluted with hot water and a pinch of cinnamon!
In long hikes (3 hours and more), we can include protein in small amounts and a little fat: bring yourself some nuts, a piece of cheese, a soup or a milk-based drink (milk hot chocolate, chaï tea, milk and fruit smootie).
Another aspect to remember: hydrate yourself well!
Even though you don’t sweat a lot in winter sports, there is still water loss due to breathing, and more in dry, cold weather or at altitude. It is therefore necessary to plan for 500 ml to 1 liter of liquid per hour (at least 4 sips every 20 minutes) to avoid dehydration which could affect the performance and pleasure of the outing.
A practical tip to encourage you to drink without being too crowded: get a flexible water bottle (eg Platypus) to take with you or wear an insulated hydration bag (eg camelbag).
Enjoy the outdoors!