Eat breakfastSet yourself up with a good breakfast. Start with some fresh fruit. Then enjoy some porridge, wholemeal bread, eggs, smoked salomon, greens. Top it off with a glass of orange juice and tea or coffee. Eat breakfast to help jump start your metabolism and energize your brain and muscles.
Pack a snackStudies have shown that consuming some carbohydrate (bread, cereal, rice pasta, fruit, sugar) and a small amount of protein (meat, nuts, dairy products) during skiing can help minimize muscle damage from the day, compared to not snacking throughout a day on the mountain. You might want to avoid snack bars with over 10 grams of protein. Not only do they often freeze, but don't digest easily during activity. Pack dried fruit, an apple, HONEYSTICK, or maybe a bit of dark chocolate for a treat. Ensure you stay hydrated.
Lunch breakAfter several hours of shredding, your body needs both a physical and nutritional break. Add in a fruit or vegetable to get important nutrients to help combat the stresses that altitude brings on the body. Lunch could consist of fresh fruit, hot soup and salad if you don't want to over eat, or maybe a good plate of Spaghetti and a generous mixed salad. Finish your lunch with an orange or a banana.
Apres-ski snack & dinnerWhile you might be ready for a relaxing beer and the hot tub, add in some cheese and crackers, another granola bar or some fruit before diving into relaxation mode. Your body uses food most efficiently directly after working out. Dinner should be similar to lunch in that the meal should ideally include some items from the following groups:
HydrationIf you travelling to a ski destination above 8,000 ft (2,438 m), you are likely to feel at least some side effects of the altitude, including fatigue, headache, nausea, shortness of breath, dry mouth, or thirst. Hydration is one of the easiest ways to ease these symptoms. Drinking water during a day of skiing can not only diminish headaches, and dry mouth, but has also been shown in studies to minimize muscular damage, in comparison to not hydrating throughout the day.