PERFORMANCE ENERGY
Nutrition For Skiing
& Snowboarding
From groomers to backcountry, half-pipe to park, skiers and snowboarders need the right kind of energy to make their day epic.
All Activities
Clif Athlete, Elena Hight
Before
Keep your energy levels high despite the altitude by staying fully hydrated and fueling up with a meal or snack before you hit the slopes.
Focus on foods with carbohydrates, since they’re key for snow sports. Carbs help ensure you’ve got energy (glycogen) stored in your muscles to battle the slopes in the cold.
Carbohydrates
Sustain Energy
Timing
About 2 Hours Before Activity
Clif Athlete, Chris Benchetler
During
For a day on the mountain, plan to eat carbohydrates every couple of hours. Whether you’re going hard or just enjoying a long, chill day on the slopes, carbs are key because your muscles require more energy at altitude.
Drink, drink, drink! Dehydration can be hard to spot when it’s cold, and fluid needs increase in winter climates—especially at altitude. Aim for 12–32 ounces of fluid per hour.
Fluids
Stay Hydrated
Timing
Drink Throughout
Clif Athlete, Taylor Gold
After
Nourishing food with carbohydrates and protein can help restore and revitalize tired legs after a long day on the snow. Help recharge your muscles by eating or drinking within 30 minutes of your last run.
Protein & Carbohydrates
Repair & Restore
Timing
Within 30 minutes