Nutritional Needs of Skiers

Here are some great tips from Registered Dietitian Taylor Hagan from Aria Spa on Mountain Nutrition after a long day on the slopes!

Nutrition Goals:

  • Calories: Should be tailored based on intensity of workouts. Eat every 3 to 4 hours to maintain energy levels and help with recovery, focusing on fruits, vegetables, lean meats and whole grains.
  • Carbohydrates: 2.3-3.7 grams/pound/day. Choose complex carbs to fuel your activities throughout the day.
  • Protein: 0.5-0.8 grams/pound/day. Choose lean meats to help muscles recover without adding extra calories.
  • Fat: Fats serve as a long-lasting fuel source. Choose healthy fats from foods like nuts, flax, and fatty fish to promote omega-3 intake.


  • Pre-ski Meal: Topping off your body;s fuel stores before your first run will help prevent premature fatigue. Eat a carbohydrate-focused meal with a small amount of protein 2-3 hours before hitting the slopes. Go easy on the fat and fiber to avoid stomach upset.
  • Sustained energy: Spending a day on the mountain can be draining. Stock your pockets with snacks and eat 15-30 grams of carbohydrates per house to keep energy levels hight. Try 1/4 cup of dried fruit or a fruit granola bar.
  • Hydration: At high altitudes where more moisture is lost through breathing and sweating than at sea level, dehydration is always a concern. Drink water often throughout the day, even if you’re not thirsty, striving for 10-20 ounces of water or sports drink per hour during activity.
  • Recovery: Within 45 minutes of an intense workout on the slopes, it is important to start repairing muscles and replenishing glycogen. Divide your body weight by 2, and this is how many grams of carbohydrates you should eat after a workout to replace glycogen.Pair with 10-20 grams of protein, and get the necessary sleep to give your muscles time to repair. Optimal recovery today means optimal time on the slopes tomorrow!

Remember all these great tips for next time you are out on the mountain and feeling a little tired from your day before!

Skiers cheer for good mountain nutrition!