To ski Vasaloppet, Pro Team athletes and recreational skiers must be prepared. To ski the 90km, it is essential to pay attention to nutrition. 

As Ski Classics Legend Petter Eliassen once said, Vasaloppet is a one-of-a-kind race with its unique course and atmosphere. There are skiers, at both elite and recreational levels, who train to specialize in this event. 

To perform well, it is necessary to train the body to work efficiently over long distances, and one critical strategy is knowing how to fuel oneself. 

According to a review published in Research in Sports Medicine, 60 to 96 percent of endurance athletes experience gastrointestinal symptoms during races lasting 4 or more hours, just like the Vasaloppet. This happens because during exercise, blood is diverted to the working muscles, reducing blood flow to the gut.

Completing Vasaloppet requires many hours of effort, often 4 to 8 or more. The racecourse features many short uphills that require managing energy levels over a long period. And finally, atmospheric conditions such as temperature, snow, and humidity can determine nutritional needs. 

The wrong nutrition strategy can seriously impact a skier’s performance at Vasaloppet. But there are some methods to keep your body working efficiently. How you eat during the race and in the days leading up to it is the most crucial factor in calming your gastrointestinal tract down during long-distance events.

What to Eat the Days Before Vasaloppet

Each long-distance skier has a preferred carbohydrate and fluid intake method, but most choose a method called “carbo-loading,” which is very useful for Vasaloppet. It involves increasing carbohydrate intake during the day or in the days leading up to the race.

During the two days before the race, exercise should be kept to a minimum, and carbohydrate intake should increase to 10-12 grams per kilogram of body weight. According to American College of Sports Medicine guidelines, this amount of carbs has been shown to yield the best results.

So, the best thing you can do on Friday and Saturday is to enjoy a substantial intake of carbs to prepare your body’s energy levels for Sunday’s challenge. It would help if you chose pasta, bread with jam, oatmeal, energy bars, and other carb-rich products. 

Don’t forget to hydrate every 30 minutes; ideally, have a carb-rich breakfast 2 hours before the race.

What to Eat During the Race

Carbs are the primary fuel for the body during intense exercises and competitions like Vasaloppet. But long-distance skiers should pay attention to the quantity and quality of the carbs. Research has found that the optimal carbohydrate intake during exercise is about 1 gram per kilogram of body weight per hour. 

Regarding carb quality, liquid carbohydrate sources should be sufficient for elite athletes who finish the race in less than 5 hours. But recreational skiers who take more time need to think about real food. Five hours of only liquid carbohydrate intake might make you nauseous.

There is no secret recipe. During training leading up to the race, the key is understanding which foods work best for each individual. And fortunately, there are many food stations all over the course.

Jan Helgerud, an NTNU researcher who made interval block training famous, recommends that athletes consume carbs every 15-20 minutes during the race, using gels and drinks that are easy to digest.

The story continues below.

What to Eat After Vasaloppet

After completing the 90-kilometer course, your nutrition plan must ensure a successful recovery. 

Some people might strongly desire to eat, while others may feel nauseated at the thought. It depends on individual characteristics. But no matter what, have at least a recovery drink within 30 minutes after finishing the race.

Hydrating and eating a good meal right after the race will help your body recover and reduce pain in the days that follow.

Focusing on fruits, vegetables, lean proteins, and whole grains would be best. Some athletes feel compelled to load more protein than usual, but this isn’t necessary. A balanced approach with 1.2-1.7 grams of protein per kilogram of body weight per day is enough.

So, take care of your nutrition to perform at your best at Vasaloppet next Sunday.

The article was first published on ProXCskiing.com on 27.02.2023.

Reference

Costa, R. J. S., Hoffman, M. D., & Stellingwerff, T. (2018). Considerations for ultra-endurance activities: part 1- nutrition. Research in Sports Medicine, 27(2), 166–181. https://doi.org/10.1080/15438627.2018.1502188

Ski Classics Pro Tour Season XVII (2025/2026)

Season XVII of the Ski Classics Pro Tour consists of 13 events across 9 event weekends in 6 countries. 

• Event 1: December 13, 2025 – Bad Gastein Pro Team Tempo – Sportgastein, Austria, 7km
• Event 2: December 14, 2025 – Bad Gastein Criterium – Sportgastein, Austria, 36km
• Event 3: January 17, 2026 – Engadin La Diagonela – Pontresina-Zuoz, Switzerland, 47km
• Event 4: January 25, 2026 – Marcialonga – Moena-Cavalese, Italy, 70km
• Event 5: January 30, 2026 – Bedřichov Sprint – Bedřichov, Czech Republic, 1.5km
• Event 6: February 1, 2026 – Jizerská50 – Bedřichov, Czech Republic, 50km
• Event 7: March 1, 2026 – Vasaloppet – Sälen-Mora, Sweden, 90km
• Event 8: March 7, 2026 – Orsa Grönklitt 50k ITT Women – Grönklitt, Sweden, 50km
• Event 9: March 8, 2026 – Orsa Grönklitt 50k ITT Men – Grönklitt, Sweden, 50km
• Event 10: March 14, 2026 – Birkebeinerrennet – Rena-Lillehammer, Norway, 54km
• Event 11: March 21, 2026 – Marcialonga Bodø – Bodø, Norway, 50km
• Event 12: March 28, 2026 – Reistadløpet – Setermoen-Bardufoss, Norway, 35km
• Event 13: March 29, 2026 – Grand Finale Summit 2 Senja – Bardufoss-Finnsnes, Norway, 60km

For more updates and detailed information about the Ski Classics Pro Tour, make sure to visit skiclassics.com