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SkaterSense

Beyond the Blade toolkit

Nutrition

Food is fuel. Different foods do different jobs — eat a mix to skate and feel your best.

Download the Toolkit (opens in a new tab)

Know the five food groups

  • Energy foods (bread, rice, pasta, oatmeal, potatoes) give you energy. Protein helps muscles repair.
  • Fruits and vegetables give vitamins, dairy keeps bones strong, and healthy fats help your body use vitamins.
  • All foods can fit. No food is “good” or “bad.”

Build your plate

  • Easy or rest day: half fruits and vegetables. Hard skate day: half energy foods.
  • Snack idea: an energy food + a protein + a drink, like crackers, cheese and water.

Fuel your rink day

  • Eat a meal 2 to 4 hours before, or a small snack 1 to 2 hours before.
  • Within an hour after, have protein and a drink, like chocolate milk or yogurt and fruit.
  • Try new foods at practice, not on test or show day.

Drink water

  • Drink 1 to 2 cups before and after skating, and a few sips every 15 to 20 minutes on the ice.
  • Water most of the time, sports drinks for long or hard sessions. Limit soda and energy drinks.

Track your week

  • Aim for 5 fruits and vegetables, 5 bottles of water and moving your body, then set one goal.
  • Ask a doctor before giving vitamin pills or supplements.

Print the toolkit and fill in the TRY IT boxes with a pen or pencil. Plates are a guide, not a rule — a registered dietitian can make a personal plan. This toolkit is for learning, not medical advice.

Read the full resource

Special Olympics Fit 5

  • Eat: 5 servings of fruits and vegetables daily
  • Drink: 5 bottles of water per day, limiting soda or sugary drinks intake
  • Exercise: stay physically active at least 5 days a week

Source: Fit 5 program, Special Olympics Florida (opens in a new tab)

Toolkit topics

Nutrition

  • What foods/snacks to eat before you skate
  • How long you should wait before eating and skating
  • Healthy foods for building muscle
  • Good recovery foods/snacks for after you skate
  • Importance of hydration: what that is doing to your body
  • How to know if you are dehydrated, have low blood sugar, or have overexerted your energy
  • Myths about body weight and athletic success
  • What does a balanced meal or diet look like
    • How is this helpful for skaters

Key information

Meal and food planning

  • Fat helps with satiety, so some athletes may find benefits from eating a small amount of fat prior to activity (peanut butter & banana).

The slideshow also includes

  • A checklist for a nutrition plan for activity (before, during, and after)
  • Examples of different plates for different athletes (based on intensity of training)
  • Apps to track nutrition
  • Checklists and tips for grocery shopping based on the type of athlete the person is
  • Guidance for supplement intake

Source: Nutrition for adaptive athletes, a slideshow from Shirley Ryan AbilityLab (opens in a new tab)

Carbohydrates and fiber

Poor carbohydrate intake has negative effects, such as a greater risk of muscle cramps and injury, a greater risk of fatigue, and a decrease in athlete performance… Since carbohydrates are the primary energy source used during exercise, they must account for a sizeable portion of the diet’s overall energy content.

The International Society of Sports Nutrition recommends that athletes who engage in moderately intensive training continually replenish their muscle and liver glycogen reserves by eating 5 to 8 g/kg body weight daily. Since active muscle, a key glycogen reservoir for storing, is typically lower in Para athletes who suffer from SCI (spinal cord injury), amputations, or cerebral palsy, Para athletes could have reduced glycogen stores once they begin exercising. As a result, higher carbohydrate consumption than that recommended for healthy-bodied athletes might be beneficial… it is advised to consume more carbohydrates as a preworkout.

Consequently, Paralympic athletes should ingest 3 to 5 g kg−1 body mass of carbohydrates per day while training at a low volume and 8 to 12 g kg−1 body mass per day when exercising at a high volume. To prevent gastrointestinal problems (such constipation) and improve athletic performance, Paralympic competitors are encouraged to maintain a high-fiber diet.

However, consuming too much fiber might worsen symptoms; therefore, intake must be customized as needed to attain optimal bowel function. For example, it has been proposed that individuals with SCI consume 18–31 g of fiber daily, which is less than the present Dietary Reference Intakes (DRIs) for males (38 g/day) but compatible with DRIs for females (25 g/day).

Frequent fiber ingestion is highly recommended for para-athletes with spinal cord injuries, as they may have specific gastrointestinal disorders. Para-athletes, including females and males, are advised to maintain a daily energy intake of approximately 32.6 kcal/kg of body mass/day, aligning with the recommended intake range of 1,500–2,300 kcal/day for elite athletes.

Source: Review of nutrition for para-athletes, PubMed Central (opens in a new tab)

Protein

The consumption of protein is necessary for the production of hormones and enzymes, tissue repair, and protein breakdown compensation since exercise increases protein catabolism… The critical amino acids, particularly leucine, support muscle protein synthesis during the recovery phase; in that case, protein catabolism and muscle and body protein degradation prevail, resulting in muscle mass loss and a negative nitrogen balance.

According to Ferro et al., the recommended daily intake of protein for Paralympic athletes varies and ranges from 1.4 to 1.6 g/kg of body weight. Weijer et al. stated that Paralympic athletes should eat between 1.2 and 1.8 g kg−1 body mass per day. According to Lee et al., elite athletes with disability recovery should consume 1–1.5 g/kg protein daily.

Like carbohydrates (CHO), the daily protein requirements for athletes with SCI and other para-athletes are currently quite comparable to those for athletes without SCI; however, adequate protein intake is required to maximize the production and repair of muscle proteins, particularly following exercise.

According to Baranauskas et al., deaf female athletes consume protein at approximately 1.3 ± 0.3 g/kg of body weight. However, as a recommendation for deaf athletes, the suggested protein intake must be 1.4–1.6 g/kg of body weight.

Source: Review of nutrition for para-athletes, PubMed Central (opens in a new tab)

Fat

  • Many para-athletes consume too much fat.

Dietary fats are crucial for both health and athletic performance and are considered vital components of an athlete’s health because they offer body strength, energy production, organ preservation, and hormone synthesis; help the body absorb fat-soluble vitamins and fatty acids.

According to previous studies, fat should not constitute more than 25 to 30% of the total energy content of para-athletes’ diets. It is advised that athletes with disabilities consume between 28 and 37% of their calories from fat.

For deaf female athletes, in terms of caloric requirements, the ideal range of fat is 20–35%, which can be explained as follows: 6–10% polyunsaturated fatty acids, 1–2% omega-3 fatty acids, 5–8% omega-6 fatty acids, and less than 10% saturated fatty acids.

Epidemiological evidence shows that a high-fat diet increases the likelihood of obesity and cardiovascular mortality in a certain population that is not physically active.

Source: Review of nutrition for para-athletes, PubMed Central (opens in a new tab)

Vitamins

Vitamin D

“Inadequate levels of vitamin D intake are alarming, particularly because vitamin D plays a vital role in calcium absorption, maintaining bone health, and supporting immune function, especially among athletes who participate in demanding physical activities. The chronic inadequacy of vitamin D intake among Paralympic athletes could result in long-term health complications such as diminished bone mineral density, immune malfunction, and poor performance.”

For athletes with spinal cord injuries: “For example, a study examining the total nutritional intake of 39 elite SCI athletes from the United States and Canada reported that these athletes consumed an average of 0.8 μg/day of vitamin D, which is only 5% of the recommended adequate daily intake of 15 μg… Further analyses revealed that this low level of intake occurred in the winter months due to low sun exposure.”

Vitamin A

Vitamin A plays crucial roles in immune function, vision, and general health.

Vitamin A can be found in foods like vegetables and fortified dairy products.

Vitamin C

“Vitamin C plays a vital role in antioxidant protection, immune function, and tissue repair and may be particularly important for athletes subjected to oxidative stress from intense training.”

Vitamin E

“As a potent antioxidant, vitamin E is known to be important in reducing the oxidative stress caused by exercise and has high variability in intake between Paralympic athletes of different sports and geographical regions.”

Vitamin K

“Vitamin K, which is crucial for blood clotting, plays a critical role in the performance and recovery of Paralympic athletes, particularly those at increased risk for bone fragility due to underlying medical conditions or intense physical activity.”

“These findings underscore the importance of personalized nutrition strategies in optimizing bone health and minimizing injury risk through the inclusion of foods rich in vitamin K, such as leafy greens.”

Folate

Folate, an essential B-vitamin that participates in energy metabolism.

B vitamins

“On the basis of several studies of the vitamin status of athletes with disabilities, B vitamins (thiamine, riboflavin, pyridoxine, folate, and cobalamin) are sufficient for energy metabolism, protein synthesis, immune function, and effectiveness health in athletes.”

Source: Review of nutrition for para-athletes, PubMed Central (opens in a new tab)

Minerals

Iron

“Iron is a vital nutrient for Paralympic athletes since its role in oxygen transportation and energy metabolism is vital for optimal performance in endurance and strength-related sports.”

Calcium

“Calcium is also important for both the health and performance of Paralympic athletes, since it not only maintains bone density but also has a role in muscle contraction and maintains the integrity of the skeleton.”

RDA (Recommended Dietary Allowance) is 1000 mg/day.

Zinc

“Zinc itself is a major mineral involved in immune responses and tissue regeneration and is associated with overall health, especially in athletes.”

Magnesium

“Magnesium is a crucial mineral in energy metabolism, muscle function and bone health.”

RDA of 400 mg/day for male athletes.

Iodine

“Iodine is important for the maintenance of thyroid function and, by extension, metabolic regulation and energy balance, which are necessary for endurance performance.”

Potassium

“Potassium plays a significant role in muscle function, fluid balance, and cardiovascular health.”

RDA of 4700 mg/day.

Reported potassium intake depends on geographical location, as some areas can sustain more potassium-rich foods than others.

Selenium

Selenium is a trace mineral known for its antioxidant properties and is important for immune function and metabolic health.

RDA is 127 μg/day in Canada, 55 μg/day in Brazil.

Phosphorus

Phosphorus is a critical mineral involved in energy metabolism, skeletal health, and cellular processes, making it especially important for athletes. Adequate phosphorus intake is necessary for maximal muscular performance, especially in elite athletic activities.

Sodium

Despite the need for sodium during hydration, controlling its intake is crucial to avoid compromising long-term health.

Source: Review of nutrition for para-athletes, PubMed Central (opens in a new tab)

Liquid intake and hydration

Hydration status is influenced by several variables, including the type of activity, the athlete’s age, sex, muscle and fat mass and environmental conditions such as humidity and temperature. Liquid intake is important for Paralympic athletes, especially within recovery time, in addition to controlling bowel movement. According to van de Vliet et al., Paralympic athletes have similar water needs as healthy athletes do.

Moreover, athletes are often advised to consume mineral water, electrolyte drinks, sports drinks, beverages with carbohydrates, and beverages with proteins. Drinks containing carbohydrates aid in providing energy fuel in the form of a solution that is simpler to absorb instantly to replace blood glucose and speeds up recovery. Milk and other protein-rich beverages are beneficial for repairing muscle throughout the healing process. The antioxidants included in fruit juices and vitamin C beverages help strengthen the body’s immune system.

For context, general recommendations advise athletes to consume 150–300 mL of fluid every 15 to 20 min of exercise, with the volume varying depending on sweating rate. This approach would lead to a total intake of approximately 2,400–4,800 mL during a 4-h training session.

Source: Review of nutrition for para-athletes, PubMed Central (opens in a new tab)

Dietary supplements

Important to consult with sports dietitian or physician before self-supplementing.

  • Patients with muscular dystrophy
    • Creatine: 10 g/day for adults, 5 g/day for children for 8 weeks
    • Muscular strength: creatine increased strength
  • Patients with neurological conditions
    • Creatine (chronic): 10 g/day for 5 days, followed by 5 g per day for 5 to 7 days
    • Creatine group saw improvements in ankle dorsiflexion strength and fatigue, grip strength, and knee extension strength compared to the placebo
  • Adolescents and young adults with cerebral palsy
    • Leucine: 192 mg/kg for 10 weeks
    • Muscle strength, volume, and CRP increased in leucine group compared to control
    • Measures of wellbeing (stress, muscle soreness, mood, and general wellbeing) improved in leucine group compared to control
  • Fish oil for recovery
    • “Fish oil reduced markers of muscle damage, inflammatory disturbances, and neutrophil death induced by acute exercise.”

Source: Research on dietary supplements, PubMed Central (opens in a new tab)

Helpful resources

Research used for this page