Skiing Nutrition
Skiing is a high-energy sport and it’s a sport that requires a lot of physical effort as well as snap decision thinking in order to keep you safe. Therefore, keeping your energy and nutrition levels up is essential. This should be done both on and off the slopes but with skiing being as intense and enthralling as it is, remembering to eat and drink can fall to the wayside. We’re going to break down each section of an average day at a ski course and what you should be consuming in order to keep peak performance.
Breakfast
In our everyday lives, most of us probably skip breakfast more often than we care to admit. However, it is the most important meal of the day and this goes double on the ski course. On average, skiing burns around 3000 calories, more than the recommended daily intake. Skiing is a lot of hard work and will require a lot of energy. This means your breakfast should reflect this. Ideally, this means sitting down and having a balanced breakfast. Avoid fatty foods and stick with wholegrain and oat-based meals. For some recommendations, you can try :
- Whole Grain toast with fruit such as avocado or banana. Slow release energy with the additional nutritional benefit of the fruit. If you’ve got the time, add in an egg (poached or boiled). This will provide some added protein and help fill you up.
- Porridge with honey – exact same benefits and that’s the point. You’re wanting something that is tasty, filling and contains lots of helpful nutrients. Add some nuts and fruits to the bowl for additional benefit.
- Muesli with fruit
The MO here is slow release energy combined with other ingredients that provide protein or nutrition. The best things for this are some form of wholegrain or oat base combined with fruit, nuts or eggs so mix and match as needed. Failing that, you could try a smoothie combining the base ingredients here if you are in a rush. Try combining oats, honey, superfruits such as raspberries or acai and almond milk for a strong combination that will do you wonders.
Snacking on the course
While a good breakfast is essential, you’ll need a good snack option to keep your levels up through the day. For this, you’ll usually need a carbohydrate mixed with a protein. A boost of energy as well as support for your probably tired muscles. Some traditional favourites are :
- Nuts and Cheese – Easy to pack up, small but a nice energy boost and lots of protein.
- Peanut Butter Sandwich on wholewheat bread – Simple but effective. It will need to be wrapped well though and you may only have room for half a sandwich. Beneficial but a bit of a pain on the slopes.
- Energy Bars – Quickfire energy boosts that provide a slow but noticeable release. Our Luchos are easy to digest and have even been used during an ascent of Everest so they can handle the harshest conditions. Also, our leaf wrapper makes for easy snacking and a convenient waste solution. No panicking to find a bin!
It’s also important to keep yourself hydrated throughout the day. Keep your water bottle filled as dehydration is a quick way to end up in an accident.
Dinner and evening meals
After a day on the slopes, it is important to relax and recuperate. This is fairly easy to do with the buffet of delicious meals likely to be on offer. That’s not to say you should stuff yourself but make sure to try a good range of items throughout your stay. You are there to enjoy yourself after all!
In terms of food, you’ll want to be looking at high energy, protein heavy meals. Reclaim that energy from the slopes while also using the protein to help heal your muscles from the strain they’ve been under. These types of meals would be good ideas :
- A hearty beef stew – plenty of energy and protein as well as a warming treat. Usually, a stew also comes packed with useful vegetables like carrots and potatoes so you can’t really go wrong with this.
- Lasagne – Protein and carbohydrates in a tidy stack. The ultimate Italian family meal is a delicious and nutritious meal that also usually comes with a lot of dairy. After a long day, this will go down a treat.
- Noodle soup – Noodles are a really good source of carbohydrates that can be prepared with a variety of different ingredients. Meats, vegetables, different types of sauces and broths. It’s hard to go wrong with a noodle soup and it’s a very versatile option.
Skiing is a highly taxing sport but also an incredibly rewarding one. Make sure you’re prepared and that you are able to keep up with the energy requirements and you’ll have a memorable experience. Stay safe and have fun out there.