Fuel your body for performance

Eating well on the mountain during the snow season can significantly impact energy levels and how much you get out of your training. With some thoughtful planning, you can also reduce your risk of injury and maximise recovery for successful back-to-back days on snow.

Below, we share our top five tips to help skiers and snowboarders pack for a day on snow.

1. Pack your backpack the night before

It can be a scramble to get ready in the morning, so getting food organised the night before is an excellent strategy to assist time management. In the morning, you can focus on eating a substantial, nutrient-dense breakfast to fuel your time on snow. If you are with a team, or sharing living digs, setting a culture of preparing together the night before works well, and you can always bulk buy or bake some snacks, which is a better budget option.

2. Pack some quick-release fuelling options

Your muscles can work for about ninety minutes under a moderate intensity until they run out of carbohydrates (aka “carbs”). As carbs are your premium and preferred fuel during exercise, topping up is crucial if you are looking for a competitive edge to support performance. To ensure you are well-fuelled for the high-intensity blocks in your day, take some easy-to-digest carbohydrate-rich snacks like energy balls or bars, dried fruit (mango, apricot, apple, sultanas), or white wraps rolled and filled with jam or honey. If you will be on the snow for hours, taking something a bit more filling is also a good idea. See tip 4 below.

3. Pack water or sports drink

Just because it is cold, this does not mean that you won’t sweat on the slopes. A mere 2% fluid loss from your body weight can significantly impact physical and cognitive performance. Make sure to take fluids with you on the hill and to sip intermittently throughout training. A plan to sip at the bottom of each run can be a good idea. Consider taking hot chocolate or tea in a thermos if you prefer a warmer drink.

4. Plan your lunch

Options on snow at the resorts can be expensive, less nutritious, and involve long queues. Getting ahead of the game with a balanced lunch of some carbohydrates, protein and quality veggies will help you train well into the afternoon or act as a recovery meal. Some of our top suggestions are grainy wraps filled with lean meat and salad wrapped in aluminium foil or hot meals that can be packed in a thermos and help warm the body up (leftover curry, soup, stir fry or fried rice).

5. Recover smartly

At the end of a big day on snow (and likely more time on snow in the coming days), it is vital that you also prioritise your recovery nutrition. Recovering well involves rehydrating with fluids, refuelling with quality carbohydrates and repairing with adequate protein. On the run? An easy milk-based drink like chocolate milk or a squeezy yoghurt can help kick-start recovery before your next main meal.

With these five tips for skiers and snowboarders, you can equip yourself for successful nutrition on the snow and push your training to new heights!