American Birkebeiner

Wood to synthetic composite skis. Wool knickers to skinny one-piece racing suits. Classical tracks to skating lanes. Thirty-five people on an arbitrary starting line to 7,000 lined up in 10 waves. The Birkebeiner has certainly developed into a world all its own in 35 years.

The Birchleggings Club boasts 771 members – competitors that have skied over 20 Birkies. Besides enthusiasm, there is much work to be done if one hopes to join this elite rank.

In addition to equipment, technique and trail grooming equipment, scientific advances in other areas could help an athlete to remain a competitor long past young adulthood.

Back in 1973, the recommended food planning system was the Four Food Group plan. Four? Fruits and vegetables were lumped together, protein could only come from animal products, and of course, dairy products were at the top of the list. The popular weight reduction diet was the Atkin’s Diet (the first version). Athletes were told to drink only water, not eat for at least two hours prior to exercising, avoid consumption of anything while exercising and eat bland foods. It was common knowledge that women should not attempt endurance type activities.

Today, competitors come in all sizes, shapes and ages. Women are participating along with men. And we know more about fueling active bodies. Researchers are starting to help establish guidelines for physically active adults that are middle-aged and beyond. It is about time.

Nutrition guidelines to consider:

Energy needs generally decrease with each decade. So creeping body fat could become a problem unless attention is made to caloric intake and of course physical activity most days of the week. If weight reduction is desired, aim for slow progress of not more than a half-a-pound a week. It didn’t get there in a month, you can’t think you’ll lose it in a month.

Protein needs stay about the same through adulthood. Protein is primarily used to build and repair tissue. Active people need a bit more protein than those who are sedentary. This nutrient is easily met using foods in modest proportions. And yes, now we know that vegetarian dishes are just as good for this nutrient as animal products.

Carbohydrate should still make up the majority of the diet. Along with the reduction in calorie needs, the need for picking quality sources of carbohydrate becomes important. Avoid simple carbohydrates and look to include whole grain products and fresh fruits and vegetables.

Stay well hydrated before, during and after training or competition. The sense of thirst diminishes with age, so pay attention to other factors that clue you into to symptoms of dehydration – like quantity and color of urine. During long training sessions, it would be wise if the beverage contains carbohydrate and some electrolytes.

Eat within an hour of training or competing. This will help to assure the muscle glycogen (carbohydrate) stores are being replenished. This need not be a lot, but should include fluid, carbohydrate and a small amount of protein. Chocolate milk or crackers with cheese and sport drink are some examples. Cookies or packaged bar products could also be used.

Calcium needs increase due to the increased risk of osteoporosis (bone loss). Good food sources are important along with weight bearing activity (cross country skiing). Food sources include dairy products and green leafy vegetables. Calcium is also fortified in many common foods – even flour. Supplements may be recommended for those, especially women, who are not getting an adequate dietary amount of calcium.

Vitamin D works along with calcium to build strong bones. New research is demonstrating that this may be a deficiency among people living in northern climates – like us! One of the primary sources of Vitamin D is from sunlight working on our skin. In the winter, the sun isn’t high enough, we aren’t outdoors as much and when we are, our skin is covered up. Other primary sources are foods that have been fortified with the nutrient. Research is looking at the association between Vitamin D deficiency and the incidence of fibromyalgia, multiple sclerosis, and even bone aches in elderly populations. Watch for more research to come on this key nutrient.

Iron is still important as we age. Iron deficiency in older populations is generally due to inadequate intake of the nutrient or loss through bleeding. Iron is found in red meat products, fortified grain products and foods cooked in cast iron.

Vitamin B12 is a common deficiency in older people whose GI tract develops the inability to absorb the nutrient. Pernicious anemia results from lack of Vitamin B12. Since Vitamin B12 is primarily found in animal products, oral supplements may be used for vegetarians. In older people the treatment is B12 by injection.

Check for possible food drug interactions. Medications can have an effect on how various nutrients are absorbed. Over-the-counter products and herbal supplements are also a concern. Check out all of your medications with your pharmacist.

Plan multiple small meals through out the day. This is a good idea for anyone but particularly important to fuel the needs of active individuals. This also helps to keep metabolism going. Skipping meals slows metabolism.

Aim for color on the plate. Colorful food provides phytochemicals, food chemicals that are beneficial for health. Include a variety of flavorings. Most spices and herbs also contain beneficial phytochemicals.

Eat Green, red and yellow foods – not wax! I really want to add blue to the list since Extra Blue is my favorite wax (a little more, a little less, a little longer, a little shorter – you know, the only wax you need!) However the only blue food that I can think of is M & M’s. I guess they would be okay in moderation.