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.

Stay hydrated

• 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.