Sports Nutrition: Female Cross-Country Skier

US Olympic Athlete Profiles

Female Cross-Country Skier

Gender: Female

Competitive event: Endurance races

	Caloric Expenditure (kcal)	Race Duration

15 kilometers	1,000	43 minutes
30 kilometers	2,000	1 hour, 23 minutes

Age: 25 years

Height: 5'7"

Weight: 141 lb (64 kg)

Body composition:

11%
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: 71 mL/kg/min

Energy expenditure:

Resting energy expenditure: 1,440 kcal/day
Total daily energy expenditure for an endurance training day: 4,000-5,000 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 skiis 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 _ hr - 3 hr; afternoon session: 1 _ hr - 2 hr
Frequency: Morning & afternoon sessions are performed 5-7 days per week (4 week cycle)
Energy expenditure during exercise training: 800-1,000 kcal/hr

Sport nutrition guidance (for a 141 lb (64 kg) female cross country skier):

Energy expenditure (includes endurance training on snow: two, 2-hour sessions) = 4,400 kcal/day
Energy intake = 4,400 kcal/day
Calorie distribution: 60% carbohydrate, 12% protein, 28% fat

Nutrient	g/kg BW	Grams	Calories	% of Total Calories

Carbohydrate	10.3	660	2640	60
Protein	2.1	132	528	12
Fat	2.1	137	1232	28

		Total	4400	100

Sample menu:

Breakfast

1 cup oatmeal
1 tsp brown sugar
1 tbsp raisins
1 cup 1% milk
1/2 cup sliced peaches

Morning Snack (during and after exercise training)

3 cups sports drink (6% carbohydrate)
1 energy bar

Lunch

1 cup turkey chili
1 oz shredded cheddar cheese
2 pieces cornbread
2 tsp margarine
1 tsp honey
1 cup apple cider
2 graham crackers

Afternoon Snack

3 cups sports drink (6% carbohydrate)
1 energy bar

Dinner

Tossed salad
2 tbsp Italian Dressing
2 cups pasta with meat sauce
2 slices Italian bread
2 tsp margarine
3/4 cup green beans|
1 slice apple pie
1/2 cup vanilla ice cream

Evening Snack

1 cup 2% milk
1 sandwich:
2 slices bread
1 oz ham
1 tsp mustard

Nutrition Analysis: 4,460 calories

Nutrient	% of Total Calories

668g Carbohydrate	60%
139g Protein	13%
137g Fat	27%

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