This text is part of the special book Plaisirs
There’s only one way to appreciate the harsh Quebec winters: it’s by going outside to play! You fill your backpack with food, put on your boots, snowshoes or crampons, and set off to discover snowy trails knowing that you will not only get some fresh air, but also eat well.
Audrey Bélanger-Leclair is a sports nutritionist and outdoor enthusiast. Those who practice trail running in summer and winter know very well that it is important to eat well when practicing physical activity, especially when the thermometer shows a temperature below zero. “In cold weather, energy expenditure and the need for calories are higher, as the body tries to keep itself warm. It’s called shivering,” she explains. If we also practice a sport, we must nourish our body adequately so that it can follow the rhythm of our physical activity.
To properly plan what you’re going to eat, Audrey Bélanger-Leclair recommends evaluating the time you’ll be outside and the intensity of the physical effort you’re going to put in. According to her, if you plan a hike or a snowshoe outing of less than an hour, it is not necessary to bring something to snack on. However, beyond an hour of physical effort, it may be necessary to eat.
Odile Dumais, author of the popular reference book Outdoor gastronomy, explains that you can stock up on energy the day before your outdoor outing. A big dish of pasta, like baked macaroni or lasagna, will fill the body with slow-burning energy in anticipation of the next day’s physical exertion. Lunch is also crucial, she says. “You need to eat a lot of protein, since digesting it creates heat in the body. We opt for an omelet and homemade baked beans or multigrain pancakes topped with sugar-free apple compote. »
What do we eat when we go out on an expedition and, above all, when do we eat?
Odile Dumais suggests eating a bite or two every hour to keep your energy levels stable. For snacks, we opt for “complex carbohydrates, such as oatmeal cookies and dried fruit, for energy. We add proteins, such as nuts or legumes, if the intensity of the activity is moderate to high,” advises nutritionist Audrey Bélanger-Leclair.
Odile Dumais, however, makes a warning: it is important not to eat too sweet. This, she says, is the biggest mistake athletes can make. A sugary snack is likely to cause blood sugar levels to drop rapidly, affecting energy levels. For her part, she likes to make homemade apricot and fennel seed scones with “lots of butter” or a cake savory in which she adds white ham, Quebec cheese and grilled white buckwheat.
Finally, we must never forget to stay well hydrated. Audrey Bélanger-Leclair is categorical: “In summer as in winter, our water needs are high. Since you don’t always want to drink big sips of cold water in winter, you can opt for drinks kept warm in an insulated container, such as broth or hot apple juice. Odile Dumais suggests infusing a cube of ginger in hot water and adding a touch of sugar. “Ginger instantly warms the mouth,” she explains. By starting with a liquid that is hot or lukewarm, there is less chance that it will freeze along the way.