After a breakfast of cereals, fruit, and a hot drink, what food should you take on the ski slopes? First, a morning snack to avoid a mid-morning energy slump around 11 a.m.
An energetic and easily digestible lunch will help you stay active through the afternoon, but you should avoid eating too much fat or drinking alcohol. Stay hydrated throughout the day and finish with a light dinner so it doesn’t interfere with your sleep.
Follow the guide: here are more details and practical tips on the foods to prioritize during your winter mountain holiday!
What food to eat on the slopes before lunch
Due to the high energy expenditure from alpine or cross-country skiing (between 300 and 600 calories), it’s common to feel the usual mid-morning slump around 11 a.m. Even though skiing is a fun activity in the mountains, it’s first and foremost a sport!
To provide your body with the proper nutrients and fuel your muscles, bring food on the slopes: dried fruit, which is rich in antioxidants and fructose. You can also take nuts such as almonds or walnuts: they provide omega-3 and minerals to keep you going until lunch. Granola bars, fruit compote, or a fresh fruit are also great alternatives. All of these foods will give you enough energy to last until the midday break.
An energetic and easily digestible lunch
For lunch, even if it looks delicious, skip heavy dishes like garbures or other rich meals at a mountain restaurant if you don’t want to feel too full to tackle your afternoon skiing.
If you prepare your own lunch for the slopes, opt for proteins such as meat, hard-boiled eggs, fish, or ham to make a sandwich (half-baguette or wholemeal bread for slow-release carbohydrates). Don’t forget to add salad and/or vegetables.
In addition to your sandwich, take one or several vitamin-rich fruits (especially vitamin C), such as pineapple, kiwi, or orange.
You can also choose a lunch based on starchy foods, such as a pasta or rice salad. Rich in carbohydrates, these foods are slowly absorbed by your body, providing energy for several hours. Add fresh vegetables to your meal, which are particularly rich in minerals and fiber.
Stopping at a mountain restaurant or at the resort base is also a good idea, as you can enjoy a hot meal, which helps fight the cold. However, the meal should remain balanced. Avoid overly fatty dishes—cheese-based dishes, tartiflette, or raclette are better saved for dinner. Opt for sport-friendly options: mixed salad, pasta, pancakes, etc., and light drinks (water is the best drink for any athlete!).
Although there are no breathalyzer tests for skiers on the slopes, the effects of alcohol are as dangerous as in a car in terms of reduced attention and health. Moreover, because it dilates blood vessels, alcohol lowers body temperature faster—even mulled wine! It’s better to skip alcohol during lunch.
Constant hydration throughout the day
Due to the intense cold, your body dehydrates faster at high altitude. You should therefore drink water regularly. Bring a water bottle in your bag. Nowadays, there are backpacks with integrated water reservoirs and long straws: you can drink on the slopes without stopping.
Conversely, avoid alcohol and sugary drinks, as they can quickly dehydrate you.
What to eat for dinner
Food on the ski slopes is important, but once the skiing day is over, it’s time to think about dinner. This meal should allow you to "recharge your batteries" and nourish your muscles without preventing you from sleeping and recovering for the next day.
Ideally, eat poultry (like chicken) or dishes with fresh vegetables. You can also have starchy foods or fish.
You are also free to enjoy winter mountain dishes with cheese (just maybe not every night or on the slopes…), as holidays are also about treating yourself. For raclette, choose less fatty charcuterie, such as dried beef or lean ham, rather than garlic sausage, for example. And remember to drink water to maintain hydration.
With all these sports nutrition tips, you have everything you need to perform your best on the slopes and stay in good physical condition. In practice, you may indulge occasionally during your holiday, enjoying a nice meal at a resort restaurant or partying with friends: there’s no reason to feel guilty! Adapt these nutrition tips according to your program, effort level, energy expenditure, and how you want to enjoy your mountain stay.