Sports Nutrition: Male Cross-Country Skier

US Olympic Athlete Profiles

Male Cross-Country Skier

Gender: Male

Competitive event: Endurance races

	Caloric Expenditure (kcal)	Race Duration

30 kilometer (classic)	1900-2200	1 hour, 30 minutes
50 kilometers (freestyle)	3100-3600	2 hours

Age: 25 years

Height: 5'10"

Weight: 165 lb (75 kg)

Body composition:

5% body fat
Method: 7-site skinfold

Muscle fiber type: Type I (slow twitch) fibers predominate in the leg muscles and deltoid muscles but the actual percentage of Type I fibers varies considerably among elite cross-country skiers.

VO2max: 80 mL/kg/min

Energy expenditure:

Resting energy expenditure: 1,825 kcal/day
Total daily energy expenditure for an endurance training day: 6,000-7,000 kcal/day (includes two daily training sessions)

Exercise training (representative day of endurance training at a training camp - 2 sessions/day):

Description: Endurance session on skis involving three training segments: long slow distance, interval work, & threshold VO2 max work
Intensity: Most of the training session is long slow distance exercise at heart rates of 120- 140 beats per min (bpm); higher intensity work is performed during the interval training and threshold VO2max segments
Duration: Morning session: 2-1/2hr - 3 hr; afternoon session: 1-1/2hr - 2 hr
Frequency: Morning & afternoon sessions are performed 5-7 days per week (4 week cycle)
Energy expenditure during exercise training: 1,000-1,200 kcal/hr

Sport nutrition guidance: (for a 165 lb (75 kg) male cross country skier):

Energy expenditure (includes endurance training on snow: two, 2-hour sessions) = 6,000 kcal/day
Energy intake = 6,000 kcal/day
Calorie distribution: 60% Carbohydrate, 10% Protein, 30% Fat

Nutrient	g/kg BW	Grams	Calories	% of Total Calories

Carbohydrate	12	900	3600	60
Protein	2.0	150	600	10
Fat	2.7	200	1800	30

		Total	6000	100

Sample menu:

Breakfast

2 cups raisin bran cereal
1 cup 2% milk
10 oz orange juice
1 bagel with margarine and jam

Morning Snack (during and after exercise training)

2 quarts sports drink (6% carbohydrate)
1 cereal bar

Lunch

1 cup vegetable soup
4 saltine crackers
1 sandwich: 2 slices bread, 2 oz turkey breast,
1 tbsp mayonnaise, sliced tomato
1 cup 2% milk
1 fresh pear
20 wheat thins
2 chocolate chip cookies

Afternoon Snack (during and after exercise training)

1-1/2 quarts sports drink (6% carbohydrate)
1 cereal bar
1 banana

Dinner

1-1/2 cups won ton soup

Beef & vegetable stir-fry:

4 oz beef sirloin
1 cup broccoli
1 cup red & green pepper
1/4 cup onions
1 tbsp canola oil
1-3/4 cups brown rice
2 dinner rolls with margarine
Tossed green salad with dressin
10 oz 2% milk

Evening Snack

1-1/2 cups vanilla ice cream
2 tbsp chocolate syrup
1/4 cups chopped walnuts
1 large oatmeal cookie

Nutrition analysis: 6,070 calories

Nutrient	% of Total Calories

920g Carbohydrate	60%
170g Protein	11%
190g Fat	29%

Note: The menu meets this athlete’s needs for total energy, carbohydrate, protein, and fat and exceeds his Recommended Dietary Allowance (RDA) for vitamins and minerals.