What and when to eat during a ski trip?

"Do I need to eat a lot while skiing?"

"Do I need heavy, hearty food for skiing?"

Well, there is some truth in these statements, but let's dive in further.

What is food?

It's best to think of food as fuel, because that's precisely what it is. It can't get any simpler than that. When your fuel tank runs low, you go to the gas station, refuel, and keep driving. The first question is, what kind of car am I driving? The second is, what type of fuel should I put in my car?

In this analogy, since I am the car, I choose to be the best car I can be.

It's self-evident that the best car deserves the highest quality fuel.

This is where it all begins. If you see yourself as a Rolls Royce, then you'll provide yourself with adequate fuel.

Skiing Nutrition

The keywords for this type of nutrition are timing and balance. Timing refers to when you eat, and balance pertains to what you eatand in what proportions. It's true that you need more food while skiing than usual because you burn significantly more energy, but if you devour a burger and fries with cheddar sauce and then hit the slopes, it's not going to be enjoyable. In simple terms, skiing nutrition involves two types of meals

1. Those that provide you with energy for the slopes - consume them before and during skiing.

2. Those that help you recover from skiing - consume them after skiing.

Whether you split these into three meals and two snacks, five small meals, or three meals depends on the type of eating plan that works best for you.

Energy Meals

The universal recommendation is to eat something before hitting the slopes, or else you might feel weak, tired, or dizzy while skiing. If you have a substantial meal, make sure it's at least two hours before your first run down the mountain, as a big meal needs time to digest. Skiing with a rock in your stomach is anything but pleasant. There's no need to overeat, as you can take a snack with you on the slopes or simply take a break at one of the on-slope bars and grab a bite.

If you're like me and don't usually eat the moment you wake up, have at least something with fast carbohydrates to give you energy before heading out for a run. Your actual meal will come during your break after 2-3 hours of skiing. While you're warmed up by then, your metabolism is working rapidly, making digestion easier. However, be mindful not to overeat, as you need to continue skiing.

Quick carbohydrates are essential in energy meals. They are easily digested and provide a large amount of energy in a short amount of time. This category includes:

• Fresh fruit - bananas, apples, oranges...

• Dried fruit - raisins, cranberries, apricots...

• Honey

• Energy bars and gels (practical for the slopes)

If quick carbohydrates aren't sufficient, as a complement, you'll want to include complexcarbohydrates, which are digested more slowly and release energy gradually, helping you maintain energy over a more extended period. Some of the best complex carbohydrates for the first part of the day are:

• Whole grains - bread, crackers, cereal...

• Oatmeal - combine with fruit, nuts, and honey.

• Legumes - beans, chickpeas, lentils...

Proteins are only crucial as muscle support during this phase. To avoid stomach discomfort, opt for proteins that are quickly digestible, such as:

• Greek yogurt - can be combined with fruit.

• Eggs - boiled is best.

• Chicken or turkey - lean meats that are easy to digest.

• Lean fish - trout, cod, pike...

• Protein bars (convenient for the slopes)

Healthy fats, even though they are healthy, should be limited during this phase because they digest more slowly and, when combined with physical activity, can create unnecessary stomach issues. On the other hand, they are excellent for providing a sense of fullness and long-lasting energy. Choose from these:

• Nuts - almonds, walnuts, hazelnuts...

• Avocado - a great addition to sandwiches, salads, or eggs.

• Chia seeds - go well with Greek yogurt.

• Sunflower seeds - a good option for on-slope snacks.

• Olive oil - for meal preparation or as a salad topping.

Recovery Meals

After a strenuous day of skiing, whether you opt for two meals or one, the principle remains the same. Consider one meal as your primary meal and the other as secondary, regardless of their order. If you're having one meal, it should undoubtedly be substantial. Recovery meals start when you've entirely finished skiing for the day, and they should conclude at least two hours before bedtime to allow your body time to digest the food and ensure you get a quality night's sleep.

Proteins are key in this category. They are responsible for muscle recovery and nourishment. Since you've finished skiing for the day, you can choose somewhat fattier sources of proteins, which digest more slowly but provide a more extended sense of fullness and are excellent for preparing for the next day. Good choices include:

• Beef - steak, sirloin, filet mignon.

• Fattier fish - salmon, tuna, carp...

• Eggs - omelet, scrambled, in sandwiches...

• Peanut butter - on toast or in smoothies.

• Tofu - an excellent source of plant-based protein.

Complex carbohydrates are essential for recovery and replenishing your energy. Some good examples include:

• Potatoes - baked or boiled.

• Sweet potatoes - rich in fiber, vitamins, and minerals.

• Pasta - whole grain varieties contain more fiber than regular pasta.

• Rice - brown rice has more fiber than white rice.

• Quinoa - rich in vitamins, minerals, and fiber.

If you've pushed yourself too hard on the slopes and can barely keep your eyes open, you'll need fast carbohydrates. They'll quickly recharge your batteries and get you back on your feet. The list of foods is the same as for energy meals.

Healthy fats can be eaten in moderation in this phase, serving as support for recovery and energy replenishment. The food choices are the same as for energy meals. Keep in mind that although these fats are healthy, they digest more slowly and can contribute to stomach discomfort when combined with physical activity.

Hydration

Hydration is crucial during any physical activity, especially a demanding one like skiing. Even in cold conditions, skiing can make you forget you're thirsty, so it's essential to remember that your body still loses significant amounts of fluid. Proper hydration helps control body temperature, maintainsbrain function, sustains energy and endurance, and, most importantly, prevents dehydration, which can lead to fatigue, reduced concentration, and poor decision-making, creating favorable conditions for injuries.

Think about it and make sure you start skiing well-hydrated. Carry a water bottle in your backpack to refresh while waiting for the ski lift. During your break, sit down in a cafe and order a drink with electrolytes. After skiing, rehydrate by drinking water. In simple terms, you need to stay hydrated.

In conclusion…

Try to eat healthy as often as possible because you're the Rolls Royce, not a secondhand 20-year-old car. When skiing, divide your meals into those providing energy and those for recovery, so that food works to enhance your enjoyment. Fast-digesting food should be eaten before and during skiing, while slow-digesting food will keep you full of energy after a demanding day. It's not too challenging, mostly revolving around knowing when not to overeat and when to allow yourself some flexibility. Water should always be with you throughout the process. Enjoy your meals!