Cramping occurs when the body lacks sodium (salt), which is lost through sweat. If you're prone to cramping when you exercise and you eat a clean diet without lots of processed foods, adding light amounts of salt to your food can help you avoid cramps. For instance, try a little mustard (one packet has the same amount of sodium found in an 8-oz Gatorade Endurance), or toss some hot sauce on your eggs.
To build the perfect pre-ski breakfast, try to balance high-fiber carbs (whole wheat toast, cereal, oatmeal), protein (yogurt, milk, eggs), healthy fats (nuts, nut butters, avocado) and 20 ounces of fluid (in addition to any coffee). Here are a few sample breakfasts:
- Egg Sandwich: Whole wheat English muffin, 1 slice of Canadian bacon, 1 slice of 2% cheese and mustard.
- Hard-Boiled Eggs: 2-3 hard-boiled eggs (lightly salted or drizzled with hot sauce), 2 slices of whole wheat toast and a banana.
- Oatmeal: 1 serving of oatmeal, 1 spoon of peanut butter, and 1 cup of berries
Once you're on the slopes, stay hydrated with water and sports drinks. Try a higher electrolyte sports drink like Gatorade Endurance or add an electrolyte packet to regular Gatorade or water.
- Amanda Carlson-Phillips