EATING WELL FOR WINTER ACTIVITIES

Photo credit: la Boulangerie St-Méthode

Collaboration avec la Boulangerie St-Méthode

Participating in winter sports, such as cross-country skiing or snowshoeing, increases carbohydrate and protein requirements. Carbohydrate needs depend on:

• Type of effort (i.e. light, moderate, high)
  
• Carbohydrate requirements increase with the type of effort. They are less important for light effort than they are for high effort activities.
  

• Time of ingestion (i.e.before, after)
• Before exercise, carbohydrates help fill you up on energy.
  
• Afterexercise, carbohydrates help replenish reserves.
  

As for protein requirements, they depend on the type of physical activity you will engage in, such as endurance sports (e.g. cycling, swimming, etc.) or power sports (e.g. weightlifting, boxing, etc.). Winter sports like cross-country skiing and snowshoeing are endurance sports. Protein requirements for endurance sports range from 1.2 to 1.6 g/kg. For an individual weighing 70 kg, this represents a protein intake of 84 to 112 g. Protein promotes muscle building and repair.

St-Méthode’s new Gourmet Grains bread is a high energy bread—perfect for meeting nutritional needs during winter sports. A two-slice serving (69 g) provides 29 g of carbohydrates and 9 g of protein.

I’ve created three energy bowls that put Gourmet Grains bread in the spotlight—bowls that are much more than just meals. They combine targeted nutrition, well-balanced flavours, and practicality, offering an innovative solution for food-loving athletes looking for energy. Two of the bowls were featured in my January blog. They’re perfect for active people, as they provide both carbohydrates and protein.

Cranberry and Clementine Cottage Bowl

This bowl with cottage cheese, clementines, and cranberries is an ideal snack for athletes, providing 38 g of carbohydrates and 21 g of protein. The fruits supply the carbohydrates, while the cottage cheese provides athletes with the protein they need.

Gourmet Bowl with Kale and Squash

This gourmet breakfast bowl with kale and squash helps athletes fill up on energy before starting their activity, supplying 43 g of carbohydrates and 21 g of protein. The carbohydrates mainly come from the Gourmet Grains bread, as well as from the squash and cherry tomatoes. As for the protein, it’s mainly from the eggs and cheddar cheese.

This month, I’m presenting my latest bowl—just as nutritious and delicious as the last two!

Roasted Greens Bowl with Pesto

This new bowl is a stand-out with its combination of bold flavors: homemade pesto gives it a unique aromatic touch, while hummus and feta cheese enhance the protein profile. Gourmet Grains bread, toasted for some added crunch, completes this dish that is as nutritious as it is tasty. The roasted greens and pesto bowl helps meet the nutritional needs of athletes, providing 61 g of carbohydrates and 26 g of protein. Grain bread and green grapes supply the carbohydrates, while hummus, yogurt, and feta cheese are the main sources of protein.

Bon appetit! 

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