Welcome to the Team Talks Content Spot

I have been enjoying giving nutrition team talks to the Sun Valley Ski Education Foundation (SVSEF) FIS, U16, and U14 level Alpine teams.  I want to create a place where athletes and parents can go to find the team talk content infographics, recipes, and recommendations.  So, I am going to try here…on my Positive Altitude Blog.

Team Talks Content Infographic

Below, you will find infographics for snack choices before and after training or a race, and for travel.  You will also find a fueling timeline.  Print them out and put them up on the fridge or message center.

Quick pre-training snacks

Refuel after training snacks

Travel Snack Ideas infographic

Fueling Time Line

Team Talks Content Recipes

Hydration is incredibly important.  After all, up to 65% of our weight is in water.  Dehydration of just 1-2% of body weight can negatively impact performance and impair mental function.  Therefore, I created some recipe cards to make drinks at home to improve and maximize hydration.  Water is best, but below are some options.

Homemade Hydration Recipes

I will update the section as I am able to create more recipe cards. 

I want to share with you though, my go-to recipe website:

Simply Recipes.

I have been using the founder’s recipes for over 10 years now.  The site has sold and grown, but it is still my favorite recipe website.

If you are interested in more personalized meal planning, check out my Route Menu Planning and let me help take out some of the stress.

Team Talks Content Recommendations

There are a few key takeaway points that I have been trying to drive home during the talks.

• Plan ahead!
  • Use the timeline and work backwards from your training session or event
  • Add snacks into your checklist of what to bring to training or an event
• Stay Hydrated!
  • 4 hours before training or an event start drinking 1 ounce of water for every 10 pounds of body weight
  • Minimum rehydration after a training session lasting longer than an hour is 1.5 Liters over the next 4-6 hours
  • During training, try to take 2 or more sips every 15 to 20 minutes
• Whole Foods are Best!
  • Choose foods that you can imagine growing (sorry, we don’t have fields or orchards that we harvest oreos from)
  • Choose foods with the least amount of processing and refining: the fewer the number of ingredients usually means less processing AND are the ingredients made of whole foods or ingredients that you can pronounce