If you weigh around 160 lbs., you burn 365 calories for each hour of downhill skiing and 511 calories during cross-country skiing, according to a 2009 article in "Medicine and Science in Sports and Exercise." Healthy snacking, before and during skiing, helps you replenish calories and maintain your edge. Carry a small backpack or fanny pack if your pockets are too small to stash your snack in and don't forget a plastic bag for your trash.
Carbohydrates
To fuel your muscles while skiing, eat foods high in carbohydrates that your body can convert to energy quickly. Eating carbohydrates while you ski helps your body keep blood glucose levels constant, improves your overall stamina and prevents you from becoming tired, according to a 2009 study by Asker Jeukendrup from the School of Sport and Exercise Sciences at the University of Birmingham, United Kingdom. Choose whole grain crackers, whole-wheat pretzels or oatmeal cookies for high-carb snacking.
Hydration
Whether you become aware of it or not, you lose water by sweating with any kind of physical activity, as your body needs to dissipate all the heat produced by your working muscles. Along with the water loss, you also lose sodium and small amounts of potassium and other minerals. Begin snacking to keep hydrated even before you hit the slopes by having a glass or orange juice or an energy drink for the carbs and fluids. Or, if you have space, carry a small plastic bottle with you as you ski.
Fruit
Fruit is a natural source for carbohydrates as well as healthy fiber. It provides some hydration and natural sugars that fill you up without giving you empty calories. Grab a banana, an apple or a bunch of grapes as you head out the door. Satsuma tangerines provide an easy-peel, hydrating snack as well. Bananas and oranges also provide a good source of potassium to make up for the potassium you lose through sweating.
Gorp
A plastic bag filled with whole grain cereal, nuts and dried fruit is easy to carry and won't get too squished if you happen to fall on it. Choose any kind of nuts or seeds, such as almonds, peanuts, walnuts or cashews, which are all high in healthy minerals and monounsaturated fatty acids. To increase the carbohydrates in your gorp, add a whole grain cereal and don't skip the dried fruit, such as dried cranberries, cherries or raisins.
Energy Gels or Bars
Manufacturers balance the carbohydrates, vitamins and minerals in energy gels and bars so they give you a healthy amount of what you need to keep you going. Make sure that you also carry water or another type of fluid if you rely on these products for snacking.
References
- "Medicine and Science in Sports and Exercise"; Compendium of Physical Activities; B.E. Ainsworth, et al.; 2000
- "Medicine and Science in Sports and Exercise"; Nutrition and Athletic Performance; March 2009
- American College of Sports Medicine; Exercise and Fluid Replacement Position Stand Now Available; February 2007
- MayoClinic.com: Carbohydrates -- How Carbs Fit into a Healthy Diet
- Department of Health and Human Services: Sodium and Potassium
- American Institute for Cancer Research; Nutrition Wise; Karen Collins, M.S., R.D., C.D.N.; October 2009
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