Nutrition in figure skating

Short programs, long days

The short program and free skate each last only a few minutes but demand jumps, spins and the utmost precision. Before them there are often hours in the cold rink: practice, waiting, warming up, waiting again. The German Skating Union points out that figure skating competitions can last two to four days. That is exactly when it matters to eat only proven, easily tolerated foods and not to leave meals to chance.

Basics according to the German Skating Union

The German Skating Union's handout for training and competition (2021) relies on a varied, balanced basic diet. The key points:

• Cover energy needs: a long-term energy deficit should be avoided because it impairs performance, training adaptation, concentration, bone health and the immune system.
• Drinking: test drinks in training, not on competition day; several small amounts are better than a lot at once.
• Carbohydrates: before and possibly during intense efforts; easily digestible examples before a performance are banana, white bread, rice pudding or fruit spritzer.
• After exercise: carbohydrates and protein promptly, especially between short program and free skate.
• Supplements: usually unnecessary; micronutrients only if needed, targeted and in consultation with a doctor.

Energy availability and REDs

In figure skating, appearance on the ice plays a role. This makes the sport prone to athletes eating too little. In a review article, gynaecologist Sabrina Baumgartner explicitly lists figure skating among the sports with an aesthetic focus that are at risk of low energy availability.

The International Olympic Committee describes this problem as REDs (Relative Energy Deficiency in Sport). According to the 2023 consensus paper, REDs occurs when too little energy is available relative to training load, over a long period or to a marked degree. Women and men can be affected. The consequences range from hormonal and menstrual disorders to lower bone density and more infections, through to psychological strain and poorer performance. Low energy availability can be linked to an eating disorder, but does not have to be – it can also arise unintentionally, for example with a lot of training and meals that are too small.

Important: diagnosis and treatment belong in medical hands. The IOC has developed a physician-led assessment tool for this (REDs CAT2); Baumgartner recommends an interdisciplinary team of sports medicine, sports nutrition counselling and, where appropriate, psychotherapy.

Warning signs that family, friends and coaches can look out for

• absent, infrequent or irregular periods
• frequent injuries or stress fractures
• frequent infections, persistent tiredness, stagnating or declining performance
• concentration problems, irritability, withdrawal
• skipped meals, very strict eating rules, avoiding eating with others
• strong preoccupation with weight and figure, noticeable weight changes

Such signs are not a diagnosis. They are a reason for a calm, confidential conversation without reproach – and for involving medical help. Comments about weight and figure have no place in training.

Where to get help

• Germany: BZgA info line on eating disorders, 0221 892031, and bzga-essstoerungen.de; counselling at ANAD e.V.
• Austria: eating disorders hotline, 0800 20 11 20 (Monday to Thursday, 12 noon to 5 pm, according to the website)
• Switzerland: AES – Arbeitsgemeinschaft Ess-Störungen, 043 488 63 73; for children and teenagers Pro Juventute, phone 147
• In an emergency: 112 (Germany, Austria) or 144 (Switzerland)

Competition day in practice

On competition day, the same time windows help as in other ice sports: a familiar meal a few hours before the performance, small snacks during waiting times, regular drinking and eating promptly after the performance. The game-day planner calculates the schedule for your start time. The article children & teenagers looks at young skaters; more about the sport in figure skating.