How to Eat for Skiing

As with any demanding physical activity, what you eat plays a big role in preparation for a day on the slopes. Skiers risk a range of forbidding bodily threats, including extreme cold, physical exhaustion and potential sickness. In addition to skiing skill and mental prowess, eating the right foods prior to hitting the hill is one of the most important things you can do to prepare your body.

Difficulty: Easy

Instructions

1. Drink lots of water. Dehydration can lead to altitude sickness, dizziness and nausea.

2. Make sure you eat a healthy ration of high-fiber carbohydrates. Too few or too many carbs are likely to result in low energy, while the right amount keeps sugar flowing to the blood without an unhealthy level of insulin. Remember, you're likely to be up on the mountain for a long period of time, so having energy is your primary concern. Carbs are also key at high altitudes since they require less oxygen for metabolism than fats or proteins.

3. Eat a large amount of protein, but not immediately before hitting the slopes. Protein is an important requirement of any pre-ski trip meal, as cells and immune systems depend on it to continue operating at peak efficiency. The human body can't store protein or synthesize all necessary amino acids, so protein-heavy meals are essential before a high endurance activity. Lean red meat, chicken and fish are the best sources. Vegetarians should consider soy products, beans, eggs and nuts as substitutes. The best time to eat protein is in between ski runs during rest hours.

4. Make sure you eat a healthy ration of high-fiber carbohydrates. Too few or too many carbs are likely to result in low energy, while the right amount keeps sugar flowing to the blood without an unhealthy level of insulin. Remember, you're likely to be up on the mountain for a long period of time, so having energy is your primary concern.

5. Consume a moderate amount of fat. Despite the bad rap it gets, fat is a critical source of fuel for the body. Just don't overdo it. The best place to get fat is from unsaturated vegetable derivatives such peanut, canola or olive oil.

6. Throw in some fruits or vegetables for good measure. These will provide you with a solid number of vitamins, minerals and offer healthy carbs. The best policy is to get your carbohydrate intake from an even combination of fruits/vegetables and grains/breads.

Tips & Warnings

• Above all, make sure you eat a balanced meal, consisting of protein, carbohydrates, fats and water.
• Stay away from simple sugars such as cake, candy and ice cream. Intake of these can result in low blood sugar and lack of energy.
• Avoid eating fats and protein at night.
• Stay away from alcohol, as it contributes to hypoglycemia, dehydration and impairs the functions necessary to ski.
• Avoid sleeping pills, which decreases respiratory rates and lead to oxygen shortages.

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[meotch]

on 12/18/2008 you say that "The best time to eat protein is in between ski runs during rest hours." but i wonder if you really mean between ski DAYS not runs. it would be fairly comical and difficult to eat protein between each run. i try to get in about 20-30 runs a day...that's a lot of protein!

on 11/22/2005 Of course you wouldn't want to drink too many liquids before hitting the slopes for obvious reasons. There aren't enough bathrooms on the way down. If you eat healthy, and not fatty foods, you wouldn't tire as quickly and a full day on the hills can be achieved. And most of all, don't eat too much! There is nothing worse than a bloated, uncomfortable feeling as you're shooting down a mogul field at full bore.