We have put together a few tips for you so that you have an overview of what you can eat and when to improve your performance and endurance.

Before the competition

Your muscles and brain get most of their energy from carbohydrates during training or competition. Make sure you prepare accordingly:

  • 3-4 hours before the competition: eat a normal-sized meal if your stomach and nerves allow it. Liquid foods like smoothies are a good option if you tend not to tolerate solid foods well when you're nervous.

Choose foods high in carbohydrates to replenish your energy levels and limit foods high in fat, protein and fiber to avoid stomach upset before and during competition.

How many carbohydrates should you eat? Aim for 3-4g of carbohydrates per kg of body weight. For example, if you weigh 60kg, this equates to 180-240g of carbohydrates.

What this means for your pre-race meals:

  • 1 cup oatmeal + 1/2 cup applesauce + 2 tbsp. honey + 1 cup milk + 2 cups sports drink or juice (total: approx. 180g carbohydrates)
  • 2 cups white pasta with tomato sauce + vegetables + 50 g chicken breast + 1 granola bar + 1 fruit + 2 cups juice or a sports drink (total: approx. 200 g carbohydrates)

1 hour before the race

  • Eat a snack containing 1-2g of carbohydrates per kg of body mass. You can also take an energy gel, energy chew or energy bar shortly before the competition if a meal 1 hour before the competition puts too much strain on your stomach.
  • Be sure to choose familiar foods that you know are good for you, such as a sports drink, energy bar, or banana.

During the race

During competitions longer than 90 minutes, avoid muscle and mental fatigue by consuming carbohydrates throughout the competition.

For longer endurance events it is recommended to ingest betwen 60 and 90 g of carbohydrates per hour (depending on intensity).

Eating during training/competition takes practice. Do not change your plan overnight based on the recommendations above. Aim to achieve these levels over time by incorporating nutritional strategies into your exercise routine. Your intestines also need training!

Pro tips for eating and drinking during nordic skiing:

  • Open your food packages (except gels!) before the start of the race and put them in an easily accessible bag.
  • Carry a sports drink in an insulated bottle to prevent it from freezing. If possible, warm it up before the race!
  • Ask someone to give you food at certain points along the route.
  • For longer races (25 km+), ensure adequate hydration during the race by drinking regularly. Water and sports drinks are usually available at these events, so be sure to take advantage of them!

After the competition

  • Replenish your energy stores with carbohydrate-rich foods
  • Rehydrate with fluids and electrolytes. 

So-called recovery drinks offer all of the important nutrients that you need after training or competition so that recovery is as quick and effective as possible - link

Not least...

Remember that nutrition is a personal matter and finding what works for you can take practice - so take your time and don't wait until race day!