There are few sports more exhilarating than skiing! Ive been skiing since I was 8 years old, and my love for and enjoyment of the sport just keeps growing each year!
Whether youre an alpine or backcountry skier, skiing can be demanding on your body. Nourishing your body with the right foods can make all the difference between enjoying a long, fulfilling ski day and having to call it quits early due to muscular fatigue (with alpine skiing) or hitting the wall (with backcountry skiing).
In this article, Ill provide the ultimate skiers diet guide. Ill talk about the physiological demands of skiing and how that ties into your nutrition. Ill explain how to fuel your body optimally before skiing, stay hydrated and refueled during your ski adventure, special considerations for alpine nutrition, and supplements that may help enhance your skiing performance and recovery. Lets dive in!
The Energy Systems Used in Skiing
As a human physiology nerd, I want to set the stage by discussing the energy systems that your body uses when skiing. Understanding these will help you better grasp the why behind the skiing nutrition recommendations I make in this article.
In this article, Ill focus on alpine (downhill) skiing and backcountry skiing, which takes place in unmarked or unpatrolled areas either inside or outside a ski resorts boundaries. I might discuss nutrition for Nordic/cross-country skiing in a future blog.
Downhill skiing is essentially a form of interval training. You engage in short bursts of intense activity as you ski down the runs, then rest between runs while riding back up the mountain on a chairlift. Both aerobic and anaerobic energy systems fuel downhill skiing, but its more anaerobic compared to backcountry skiing because your heart rate gets a chance to drop between runs.
On the other hand, backcountry skiing is more aerobic than alpine skiing because you travel uphill under your own power, skinning up the slopes and then skiing back down. Your heart rate tends to stay elevated throughout a backcountry ski outing with fewer opportunities for rest, making it a more continuous aerobic effort than an interval one.
The bodys aerobic energy system is fueled by glucose, fat, and to a small extent, protein. The anaerobic system uses glucose. For alpine skiers, this means they rely heavily on carbohydrates to fuel their activity. Backcountry skiers should ideally use a blend of fat (from body fat and, to a lesser extent, dietary fat) and glucose for fuel, along with a small amount of protein.
During skiing, glucose is primarily supplied by carbohydrates consumed before and during the ski day, and glycogenthe stored form of glucose in your liver and muscles.
Both alpine and backcountry skiing require strength and power, mostly fueled by carbohydrates. If an alpine skier fails to fuel properly before and during a ski day, they may struggle with prematurely fatigued legs and impaired neuromuscular control while skiing. For a backcountry skier, improper fueling before and during the outingor being too reliant on carbohydrates for fuelcan lead to hitting the wall or bonking while skinning. This can compromise strength, coordination, and even decision-making, posing risks, especially in the backcountry.
In short, proper nutrition is vital for both alpine and backcountry skiers.
Please note that I cover nutrition foundations for recreational (including high-level recreational) alpine and backcountry skiers in this blog, not elite athletes. The nutritional needs of elite skiers will differ in some respects from the guidelines I provide here.
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The Skiers Diet: Nutrition Before, During, and After Skiing
Let’s start by talking about the basics of a healthy, nourishing diet for skiers. What you eat daily, not just the day of your ski outing, can make a big difference in your skiing performance and recovery.
Pre-Skiing Nutrition: Setting the Foundation
Carbohydrates and fats are the main fuels your body uses during everyday activities and while skiing. Although protein isnt a primary energy source, it plays crucial roles in your bodyits a key component of every cell and tissue, helps build and repair muscle, and supports connective tissues. These threeprotein, carbohydrates, and fatsare the macronutrients that make up our diets.
Eating a balanced mix of these macronutrients helps manage your blood sugar and energy levels, perform well during exercise, and recover faster. For many skiers who are at a healthy weight and have a moderate to high activity level, a protein intake of 1.4-2.0 g/kg of body weight is ideal. For instance, a 120-lb woman who skis recreationally might aim for 76-109 grams of protein per day. This range accounts for different factors like physical activity, muscle mass, age, and how much protein she needs to feel full.
Protein Sources:
- 4 ounces of lean ground beef: 23 g of protein
- 4 ounces of chicken breast: 31 g of protein
- 4 ounces of salmon: 28 g of protein
- 1 cup of cooked chickpeas: 14.5 g of protein
- 1 cup of cooked lentils: 17.9 g of protein
Animal proteins like red meat, poultry, seafood, and whey protein are rich in leucine, an essential amino acid for muscle repair after skiing. While you could supplement with leucine on a plant-based diet, its best to eat a whole-food omnivorous diet that naturally supplies this amino acid.
Carbohydrates:
Many recreational skiers do well with 100-150 grams of carbs per day during the ski season, especially if theyre skiing a couple of times a week. High-level skiers, particularly backcountry skiers, might need more150 grams or more daily during the ski season if theyre skiing regularly and training throughout the week.
Carbohydrate needs vary based on individual factors like age, body weight, total physical activity load, and goals. Its crucial to refuel with additional carbohydrates while skiing. For example, backcountry skiers on the move for more than 2 hours should consider consuming 30-60 grams of carbohydrates per hour, ideally from whole foods like bananas, trail mix, or whole-food energy gels like Muir Energy.
Whole-food carbohydrates, like sweet potatoes, legumes, and whole grains, are the best choice as they produce a gradual rise in blood sugar, providing stable, sustainable energy for hours on the slopes. On the other hand, refined carbohydrateslike white bread and sugary snacksare quickly digested, causing blood sugar spikes and crashes, which can sap your energy and focus during skiing.
Fat:
After meeting your protein and carbohydrate needs, fats make up the rest of your caloric intake. Healthy fats, like those found in olive oil, avocados, nuts, and fatty fish, help regulate inflammation and hormone production and support satiety. Avoid industrial seed oils like canola, corn, and soybean oils, as they can promote inflammation and health issues.
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What to Eat Before Skiing:
Before hitting the slopes, aim for a balanced breakfast with a 2:1 or 1:1 ratio of carbs to protein. For instance, you might have a hand-sized serving of hashbrowns or oatmeal paired with scrambled eggs or a breakfast sandwich. This helps maintain stable energy levels rather than causing a blood sugar crash from too many carbs.
Mid-Day Skiing Fuel:
Bring snacks that provide a mix of carbohydrates, protein, and fat. Options like trail mix, energy bars, nuts, and whole-food nut butter packets help keep your energy steady throughout the day. Avoid sugary snacks that cause blood sugar spikes and crashes.
Lunch Break:
If youre skiing all day, youll want a balanced lunch. Sandwiches and wraps with protein, whole-food carbs, and vegetables make a great choice. Bring your own lunch if you can, to avoid the heavy, carb-laden options offered at slopeside cafeterias which might leave you feeling sluggish in the afternoon.
Post-Ski Recovery:
After skiing, its important to eat a balanced meal within an hour to support muscle recovery. Combine carbohydrates with protein to help replenish glycogen stores and repair muscle tissue. Opt for whole-food-based sports nutrition products like Muir Energy or Spring Energy to support blood sugar and gut health better than sugary, processed products.
Alcohol After Skiing: Yes or No?
I know its pretty common to enjoy a drink after a day of alpine skiingapr