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Make sure you eat a balanced carbohydrate-rich diet the night before, as it is often difficult to eat enough breakfast early in the morning. The longer the duration of the planned ski tour, the more important it is to have full glycogen stores and a balanced fluid and electrolyte balance.
A regular supply of fluids, carbohydrates and electrolytes is crucial for sustained performance over several hours. Drink regularly and according to your thirst. Sports drinks, ideally prepared warm, are ideal for this. For further energy supply, solid food is suitable as a snack in between.
The first hour after exercise is important for rapid recovery and effective training adaptation. Your body's susceptibility to infections is also increased. Therefore, balance your fluid and electrolyte balance as quickly as possible, ideally still on the summit, and provide the first energy replenishment, even if you don't feel hungry yet. After the tour, make sure you have around 25 g of high-quality proteins and carbohydrates that are readily available as needed.
Here you can find and download the information in the PDF.
