What to eat before skiing?: all you need know

eat before skiing

When we practice any type of sport, it is normal for our appetite to increase, but when it comes to extreme sports, such as skiing, our appetite exceeds all limits, since our metabolism is very active and quickly processes any food that we put in our body. However, do you know what to eat before skiing?

We will give you the right recommendations so that you can have a proper ski nutrition without fear of suffering any disease. Read more!

eat before skiing? Let’s go!

The snow season is finally here and we can’t wait to put on our skis and hit the slopes. However, it is important to remember that skiing is a physically demanding sport that requires proper skiing nutrition to perform at its best or avoid injury.

Fuel your adventure with a power-packed breakfast! Discover the key to revitalizing your energy to the max by giving yourself a complete, balanced, carbohydrate-rich morning feast. Boost your energy levels with energy foods such as fruits, cereals, milk, cookies, rice cakes, energy bars, snacks and small revitalizing snacks.

eat before skiing
Font: Innsbruck

Prioritize your nutrition strategy for maximum impact by steering clear of digestion hindering high fat foods. Ensure your breakfast is enjoyed at least an hour before hitting the slopes, allowing for optimal digestion and unleashing your full potential on the mountain!

The Necessity of Hydration and Vitalizing Beverages

Do you feel particularly thirsty when you finish skiing? Intense physical activity and weather conditions can cause a significant loss of liquids and mineral salts. Therefore, hydration is crucial during skiing. Our best recommendation is to drink water or serums to restore the salts lost in sweat… Yes, sweat! Even though we do not perceive it due to the extreme cold or the thermal clothing we wear before skiing. Energy drinks play a crucial role as they are an important source of vitamins and minerals, helping us to recover energy for future adventures on the slopes.

So… What to eat after skiing?

After a harder physical activity, it is crucial to replenish lost nutrients and aid in muscle recovery. Is recommended to consume foods high in protein, such as lean meats, fish, eggs, legumes, nuts, and dairy products. Additionally, it is important to consume foods rich in carbohydrates to replenish energy stores, such as fruits, cereals, whole wheat bread, and pasta.

It is generally advised not to go more than three hours without eating while skiing, even if it is just your favorite fruit. It may be challenging to remember to eat regularly, but you can use the pockets of your jacket to carry some food to satisfy your appetite. This practice helps maintain revitalizing energy, concentration and enthusiasm for the sport while satisfying navigating the slopes.

Should I eat at noon before skiing?

Hmmm… it depends. Living near a ski resort has its advantages, such as being able to have breakfast and hit the fresh snow first thing in the morning, then enjoy a leisurely lunch. However, for those who live further away, eating before skiing is a “waste of time”. When skiing with family or friends, stopping at a nearby restaurant for a hot meal can be a good way to start the adventure.

Font: University of Utah Health

If you plan to continue skiing, it is best to eat lightly at midday to avoid fullness or heaviness in the stomach. For the more dedicated skiers, a good idea is to carry energy bars until lunchtime, serving to excuse also as a break to rest, stretch and hydrate.

How to eat before skiing

As previously mentioned, breakfast is the most important meal before skiing, as well as in any area of our life. It is also important to snack on small amounts of food while resting under the winter sun. It is important to drink water in small doses to help dissolve carbohydrates. This way of eating before skiing can help reduce the risk of injury, especially when fatigue or an illness such as hypoglycemia is present.

A diet rich in carbohydrates before you get on your skis or snowboard helps to have a perfect nutritional balance to fuel your body and give it vitality. This is the boost you needed know to have a proper wellness while skiing. Get at least 7 hours of sleep before you go skiing in the morning. Take your time. Don’t drink your coffee in a hurry, enjoy it with the rest of your meal. Complement your breakfast with fruit juice, toast with jam, cheese, omelets, among other healthy options.

What to eat after skiing?

Pppooffff!… After a day of adventures in the snow, your appetite is likely to be through the roof. So what should you eat after skiing? It’s important to replenish the energy burned during the day, so it’s recommended to have the right nutritional balance. The target is 50-60% carbohydrates, 15-18% non-fat protein and 22-30% fat. Good choices are rice, pasta, salads, fruits, meats, eggs and fish.

If you’re planning to hit the hay early, which is ideal for another day of fun on the slopes, it’s best to have an early dinner. A hot broth for dinner can be both satisfying and help you recover the fluids lost during the day.

Nutritional advice for skiers

  • Breakfast: 25 to 30% calories. For example: coffee, tea, natural juices, Greek yogurt, cereals, honey, nuts, raisins and apples.
  • Lunch: light meal with a hot drink. For example: hot tea, whole wheat bread with tomato, mature ham, olive oil and fruits.
  • Cena: 25 to 30% calories. For example: rice sautéed with vegetables (garlic, onion, leeks, carrots, peppers, etc.), grilled chicken breast, natural salad and/or Greek yogurt.

At the end of the day, no matter if you are an amateur who only goes skiing on vacation, or if you are a professional, the most important thing is that you take care of your diet in any season with these nutritional tips for skiers so that the turns on the slopes do not cost you so much.

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