Good Snacks For Skiing: Stay Hydrated and Energetic

If you’re planning on hitting the slopes, whether boarding or skiing, you don’t want to be stuck up there getting tired or crampy. Nutrition is the key (or at least one of them) and you want to plan ahead. Otherwise, you’ll get stuck at the ski lodge waiting in line to pay $9 for a tiny cup of chili and wondering how many of these you will have to eat to sustain yourself. Downhill skiing can burn 500 calories per hour. 500. That will help balance out the inevitable apres-ski drinks, but it will make you famished on the slopes.

Not to mention the water and electrolytes that you will sweat out. Along with the calories, you could loose over a quart of water an hour and 300 mg of sodium. The water and electrolytes, when it comes down to it, are even more important to replace than the calories. (A pound of fat has 3500 calories in it, so we all have some extra stored away, ahem, just in case.)

You want two kinds of snacks and drinks: ones that you can carry in your jacket and ones that you can keep in your bag to eat for lunch. They should have a good balance between carbs, proteins and fats, be durable, easy to eat, and not break the bank. Trust me, you won’t need grilled sea-bass after crushing 900 calories in the morning. You will eat anything.


In your ski jacket:

Clif Bars

Pick your flavor, any flavor. They have similar nutrition facts. Each bar has about 250 calories, some sodium, potassium, and 10 grams of protein. And while they do have sugar, they do well by including more complex carbs for sustained energy, with less of a blood-sugar spike. If you buy them by the case, you can get 12 bars for $12, which is a good snack deal.

String Cheese

string cheese

This stuff lasts forever, tastes great, and has a solid nutrition mix. It has proteins, fats, and carbs, plus sodium. Feel like a kid again and pop a Polly-O. These are not quite the deal that the Clif Bars are, but still a good value. (Anything compared to ski lodge food is a deal.)

Peanut M&Ms

peanut M&Ms

Because you have to treat yo-self at least a little. Peanuts are one of nature’s little energy boosts. They have great levels of protein and healthy long-chain fatty acids for sustained energy. Then the M&Ms have that little bit of chocolate because, well, they’re delicious.

Brode Electrolyte Vitamins + Refillable Water Bottle

Picture by What The Doost

Whatever type of water bottle you prefer, the best water bottle is the one that you carry. It could even be a fancy Camelbak water backpack. It’s ok to go lighter on the calories. Maybe you’re trying to burn a few? But it is IMPERATIVE to stay hydrated and replace your electrolytes or else your skiing will suffer. Brode + Water has no calories, no weird sweeteners or flavors, and comes in easy individual pouches that you can keep in your pocket. Perfect for the slopes.

In Your Lunch at the Ski Lodge:

Sandwich A) The PB&J + cinnamon


Maybe the most under-rated sandwich of all time. Peanut Butter and Jam sandwich has protein, fats, complex carbs and some simple sugars. Here is our version: Get a solid loaf of whole wheat bread. On the east-coast here, our favorite is Arnold Double Protein, but your local bakery may also have a great loaf. Get natural peanut butter–the kind that you have to stir. Smuckers is by far the best national brand, but some store brands are quality. Then get a jar of rasberry jam–again, Smuckers is the best national brand. If the PB is new, you have to stir really well. Mix all the lumps on the bottom. This can take a few minutes. Then put a generous amount on one side of the bread, spreading it thin. (You can then wipe the PB on the other side of the bread to ‘clean’ the knife.) Then add a slightly less generous amount of the jam. The jam is sweet, so you don’t need as much. Then sprinkle cinnamon on the jam. Cinnamon is linked with a bunch of positive health things, but it also tastes good. Press the sides together and you have a sandwich.

Sandwich B) Chipotle Chicken, Swiss Cheese


Start again with your choice of bread, ideally a good whole-wheat loaf. Now you need some deli provisions: Get some sliced spicy chicken. If it’s from the local deli, it won’t be too spicy. Then get some sliced swiss cheese. Now get a jar of whole ground mustard. It shouldn’t have whole mustard seeds, but it shouldn’t look uniform like regular deli mustard. This is good stuff. Now you need some mayo. Get real mayo. Spread a dollop of mustard on one slice of bread. Don’t be skimpy with it. Now add 3 to 4 slices of chicken, to your preference, and 1 to 2 slices of cheese. Put the mayo on top, close the sandwich, and you have a sandwich. If you’d like, feel free to add some greens, tomato and onion.

Banana and Carrots


Bananas are well known to have natural sugars and potassium, and they also are reasonably durable. You can switch them out with another fruit, like an apple or mango, but get a fruit in your lunch. It will add some natural fibers and sugars. The carrot is mostly for fiber and vitamins. (Again, you could switch this out if for some reason you preferred raw broccoli or something.) Get a bag of carrots, wash them, cut off the ends, and don’t peel them. The skin of a carrot has some of its best nutrients. A more prepared alternative is to roast winter vegetables ahead of time, and bring them with you. Carrots, beets, potatoes, and brussel sprouts are ideal.


Putting it all together

Ski and Board time is precious time. You don’t what to be spending precious minutes standing in line to buy bad food at high prices, when you could be fighting for seating with the rich family with 5 kids who claimed an entire long table.

It doesn’t take much effort to put some snacks and lunch together ahead of time, and by doing so, you will make your day much more enjoyable. So just do it.



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