Depending on your weight and the terrain that you ski, you may burn between 400-750 calories per hour of downhill and cross-country skiing. Here are some tips for making the most of your lunch on the slopes:
Types of food to eat
- A good supply of carbohydrates that will keep your muscles fueled all day.
- Some salty foods, fruits and nuts for electrolytes.
- Protein, mostly from leaner sources, and a little fiber that will keep your body feeling well fed but not sleepy.
Examples of foods to pack for the day
- Turkey and cheese, or peanut butter with jam or honey on whole grain bread - you may need two sandwiches.
- Portable fruit or vegetables: oranges or cuties, dried fruit such as raisins and apricots, ready-washed bag of snap peas.
- Crunchy/salty snack: pretzels, pop chips, tortilla chips.
Snacks? Think hearty and portable
- Cereal bars with protein.
- Trail mix with your favorite foods-nuts, seeds, cereal, dried fruit, chocolate bits, mini pretzels or any of these things by themselves.
- You will be burning plenty of calories so hot chocolate or a cookie and low fat milk is a great treat on a cold, high-energy expenditure day.
- To avoid dehydration and increased potential for altitude sickness, be sure to stop for fluid breaks.
- Drink lots of water. Juice and milk are also good options.
- An indicator of hydration is urine color and volume. Aim for light yellow and decent volume when you go to bathroom. Otherwise, it’s time to take a rest and tank up with some water, juice or a sports drink.
Learn more about sports nutrition.