ISU

 #SpeedSkating  #ShortTrackSkating

Being able to keep up with the intense training demands and recover quickly thereafter is essential for athletes performing in both Speed Skating and Short Track Skating. With some races being as “short” as just 40 seconds, people might think nutrition isn’t that important for Skaters. But actually it is a game changer. The right diet is definitely a key to success. Let’s have a closer look at what top Speed and Short Track Skaters are eating to stay healthy and energized on and off the competition season.

Skating requires a lot of endurance and muscular strength. Training sessions are thus usually intensive mixing aerobic intervals (on and off the ice) and gym workouts focusing on strength gain and learning how to withstand the gravitational forces felt during a race. In order for the body to recover after such trainings, it is important to properly replenish the energy reserves. Fats, carbohydrates and protein represent the three major sources to restore energy levels. These three macronutrients combined should compose an essential part of all daily meals. Carbs, like oatmeal, whole wheat bread, rice or quinoa for example, will provide lasting energy to support bodily functions and physical activity. While protein will regulate the body organs and tissues, having a direct impact on muscles development.

Short Track Speed Skating 2023 World Champion Park Ji Won (KOR) shows how he combines these three major macronutrients in one of his favorite post-workout recipes: sliced grilled pork with toast bread covered with cooked eggs.

Japanese Short Track star Keita Watanabe (JPN) in turn likes to prepare “miso soup, eggs, natto with rice and beef” in the evening after a long training day.

For the 2022 Olympic 500m Speed Skating Champion Erin Jackson (USA), balance is her secret behind sports performances: “anything in moderation”, as she states in an interview for the magazine Women’s Health.

“I love food, and I love breakfast foods especially”, she says giving then an overview of what typical meals she eats to fuel up for hours of skating.

Erin Jackson (USA) poses during the 2021 ISU World Cup Speed Skating in Stavanger (NOR) @ISU

To start the day, she usually favors fruity oatmeal or eggs, while during the lunch break after her training session, she often goes for rice bowls with chicken, cheese and avocado.

“For dinner, I really focus on getting those carbs back” Erin explains. Pasta, wagyu or salmon with rice are her preferred evening dishes.

Two-time Olympic Speed Skater Viktor Hald Thorup (DEN) follows a similar nutrition approach with no food restrictions, especially during the season preparation time:

“To gain many training hours, you need to be fueled up the entire time as you burn many calories along the way”.

The calories intake needs however to be selected with care; it’s all about getting the right macronutrients.

“We aim at getting sufficient amounts of healthy fats, carbohydrates and protein in all main meals”,

Viktor advises. In between meals, he usually eats quick carbohydrates snacks, like energy bars or gels, varying according to the intensity of the training sessions. After long workout days, he then always makes sure to refuel his body with enough protein and carbohydrates.

Not to forget that before hitting the ice, it’s not only important to eat, but also to stay well hydrated. A few skating rounds will make the body sweat a lot, so it is crucial to drink enough. Water would be the easy option, that can be complemented with a sports drink or a smoothie constituting a great source of natural sugar and fibers.

Diets will of course vary depending on tastes and physical needs, but there is a wide variety of healthy, tasty food that can be easily prepared, as the Skaters prove.