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Apres Ski Recovery

post #1 of 24
Thread Starter 

Hi all,

 

Among our group of ski-friends, we'll usually head out on several weekend trips throughout the year.  Pack up and leave Friday night, drive, ski 2 or 3 days, then drive home and back to work.  

 

My question is, for anybody who skis multiple days in a row (I'm sure almost all of us).... what does everyone do to recover for the next days' skiing?

 

anybody buy into special recovery drinks/meals?  protein shakes?  any other remedies everyone uses?

 

discuss below:

post #2 of 24

Hot tub.

post #3 of 24

I've read in multiple places (forgive me for being too lazy to find them and provide link) that if you can't get an actual recovery drink (ie protein shake), that chocolate milk is for the most part the perfect recovery drink. Something about the carb:protein ratio being great for recovery. Also, it's delicious, so there's that.

 

But besides that, lots and lots of water, a hot tub if possible or at least a hot shower to get refreshed and heat up my muscles.

post #4 of 24
Thread Starter 

Haha - I suppose I could've included our general routine/results...

 

Typically:  Day 1 we ski @ 100% "give'er" level, Day 2 maybe 90%, and it deminishes from there...

 

In the evenings, what we always try to have happen is; snack a bit, enjoy a nice apres safety meeting, hot tub, good dinner, stretch/foam roller, and usually to bed fairly early.

post #5 of 24
For me the altitude and dry air dehydration is the largest issue. Coconut water/banana right after skiing, and more water during the night. Humidifier also helps to get a good nights rest(or shower with door open). Finally during subsequent days consider alternating difficult and groomer runs to allow you to ski for the long haul instead of bonking out
post #6 of 24
Quote:
Originally Posted by BrendonR View Post

Haha - I suppose I could've included our general routine/results...

 

Typically:  Day 1 we ski @ 100% "give'er" level, Day 2 maybe 90%, and it deminishes from there...

 

In the evenings, what we always try to have happen is; snack a bit, enjoy a nice apres safety meeting, hot tub, good dinner, stretch/foam roller, and usually to bed fairly early.


It sounds like you do about as much as you can.

 

I agree with Ray about hydration.  I find coconut water to be pretty gross and expensive, but I try to drink plenty of sport drinks, plain water or a mix. My legs ache something awful when I'm dehydrated.

 

Hot tub or hot springs are great when available, or just a long, hot shower.

post #7 of 24
What sucks for me is doing the weekend warrior thing with skiing, drinking, out late, etc and then waking up Mon AM and feeling like I've been run over by a truck...anyone have a cure for that one??!!
post #8 of 24
Quote:
Originally Posted by swisstrader View Post

What sucks for me is doing the weekend warrior thing with skiing, drinking, out late, etc and then waking up Mon AM and feeling like I've been run over by a truck...anyone have a cure for that one??!!

Quit your job and ski more.
post #9 of 24
Sign me up for that.
post #10 of 24

I find bananas helpful, although make sure to drink them with plenty of water. Usually one before, one at lunch, and one after plus a lot of water will help keep muscle soreness to a minimum. Kiwis would work too, in general its the high potassium that is effective in reducing the soreness and aiding recovery. 

post #11 of 24
Quote:
Originally Posted by swisstrader View Post

What sucks for me is doing the weekend warrior thing with skiing, drinking, out late, etc and then waking up Mon AM and feeling like I've been run over by a truck...anyone have a cure for that one??!!

 

Or at least stop working Mondays.

post #12 of 24
Quote:
Originally Posted by swisstrader View Post

What sucks for me is doing the weekend warrior thing with skiing, drinking, out late, etc and then waking up Mon AM and feeling like I've been run over by a truck...anyone have a cure for that one??!!
Bicarbonate of soda mixed in water, neutralizes the build up of lactic acid. Really helps with "skiing hangover".
post #13 of 24

Ceasars for breakfast, but not before going back to work!

post #14 of 24

if possible, arrange for lodging below 8000 ft; above that level you will have insufficient oxygen intake while sleeping assuming you skied all day at 8000 to 11000 ft all day.

post #15 of 24

Since the title of this thread is Apres Ski Recovery...

 

Gatorade.  And then maybe a beer to take the edge off.

post #16 of 24

I get in 3-4 days of skiing/riding per week so recovery usually doesn't take anything special (i.e., quit your job and ski more), but once in awhile if I'm really feeling it I'll use compression.

 

Two of many articles that comes up in a Google search: 

 

http://www.ausport.gov.au/sportscoachmag/sports_sciences/compression_garments_do_they_influence_athletic_performance_and_recovery

 

http://www.huffingtonpost.com/2012/05/02/compression-gear-improve-performance_n_1471222.html

post #17 of 24
Quote:
Originally Posted by handhdad View Post

 

Or at least stop working Mondays.

But if he didn´t work Mondays, then Tuesdays would be the new Mondays.  

post #18 of 24
Quote:
Originally Posted by Falco View Post

I've read in multiple places (forgive me for being too lazy to find them and provide link) that if you can't get an actual recovery drink (ie protein shake), that chocolate milk is for the most part the perfect recovery drink. Something about the carb:protein ratio being great for recovery. Also, it's delicious, so there's that.

 

But besides that, lots and lots of water, a hot tub if possible or at least a hot shower to get refreshed and heat up my muscles.

Lowfat chocolate milk, as recently recounted by Gretchen Reynolds of the NY Times and in her book, The First 20 MInutes.  

 

http://www.epicski.com/t/117396/name-that-muscle#post_1537064

 

http://www.npr.org/2012/05/09/152336802/stand-up-walk-around-even-just-for-20-minutes

post #19 of 24
Quote:
Originally Posted by Falco View Post

I've read in multiple places (forgive me for being too lazy to find them and provide link) that if you can't get an actual recovery drink (ie protein shake), that chocolate milk is for the most part the perfect recovery drink. Something about the carb:protein ratio being great for recovery. Also, it's delicious, so there's that.

 

 

Non-fat yogurts of the softer non-Greek type have an identical carb:protein ratio.      And lower levels of lactose. 

 

Lactose intolerance -> diarrhea -> electrolyte deficiency the next day.   

 

The diarrhea caution also applies to the baking soda suggestion. 

post #20 of 24
Compression tights, a general lack of ligament injury, a wood fire all evening, friends and family, a small dose of >9% ABV Belgian beer, and sleeping at 9K - 10K when the kids are utterly exhausted and not making a sound.
post #21 of 24

Since I want to be over-doing it on the slopes well into my nineties, Here is my regime. During the day, snack on nuts, no sports bars.  At the end of the day, I take l-glutamine supplement right away on empty stomach, reduces lactic acid buildup and resulting muscle stiffness, followed by 1/2 hr later a green protein drink, followed by hot cocoa, made with coconut milk and real vanilla, sweetened with low glycemic index sweetener like xylitol,  Then, a hot tub, but a hot soaking 1/2 bath later with Epson Salts sucks out the stiffness. (also soaks out the chlorine smell out of my skin from the hot tub.  Hi protein dinner, salmon, lots of vegetables & salad, some quinoa,  Strangely enough, a good comedy movie or very funny friends that make me laugh (makes endorphins) thaws out a lot of creaky muscles and joints. I take Magnesium Citrate and a little Potassium to guarantee no cramping of calves and feet in the night. btw, new boots and skis this year made a huge difference, don't have to work so hard.   Oh yeah, for those who want to overindulge in the spirits dept, make sure your hard drinks are not mixed with sugary pop.  Vino or single malt is safer, but not together in the same night, and lots of B vitamins, N.A.C., milk thistle,  and a quart of water to help your liver metabolize the booze. Sugar is never your friend. cheers, Winnii from Canada

post #22 of 24

Hot tubs can be an issue for people who are struggling with dehydration, although the hot tub is good for sore, aching muscles. 

 

When I was doing ESA's skiing 6 days in a row, I refrained from drinking alcohol much, drank lots of water, and took cal/mag/zinc every night to help my muscles from building up lactic acid. 

 

These days I don't have much of an issue with it because I'm skiing lots more. biggrin.gif

post #23 of 24

At first I thought this thread was about how to recover from a hangover.

 

I went on a fairly ambitious 2 week ski trip earlier this month with my adult son.  Skied 11 of 13 days.  Had one prior ski day this winter before the trip.  I'm a moderately fit, pencil pushing office dweller by trade and live at sea level.  Logged nearly 2000 miles on rental car during the trip visiting multiple ski areas. I turn 60 in 2013.  Must admit it was a fairly grueling ski safari schedule and has left me with a bothersome left knee. 

I have no special recovery regimen to share, I just try to apply a little common sense: moderate alcohol, try to allot 8 hours for sleep, no special food, drinks or supplements, but I carry water on the slopes at higher elevations, got only about two hot tub sessions during trip, but agree those are relaxing, took some long hot showers as an alternative, stretch in the morning, eat some fruit for regularity.

This was not my first ski safari and I eat light on these kind of trips and generally drop 5 or 10 lbs by the end.  It's sort of a ski-monk type of existence, sounds boring, but I like it all about skiing.  Brown bag most lunches, cook simple meals at night, rarely eat out.  One of these days I have to do a trip where I stay at the same ski area all week.redface.gif

post #24 of 24

One of the most important things I do for recovery, I do prior to hitting the snow: pre-hydrate with a quart of electrolyte beverage starting an hour or so before, and continue at about a pint an hour during the day between runs. Once you get behind on hydration you can't catch up, you're a lot more likely to get tired and hurt, and your recovery time suffers at the end of the day.

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