It’s an exciting time of year when skis are waxed and boards are buffed for another ski or snowboard season. Many young athletes compete in winter sports or spend their weekends on the slopes with their family. While skiing and snowboarding can be a fun hobby, it’s also a hard work out, which means fueling up is not only important but essential.  

Whether participating in cross country or downhill skiing and snowboarding, kids can burn between 400 and 750 calories per hour. That means after a filling breakfast, a healthy and nourishing lunch can help finish out a ski day strong.

Types of food that keep kids fueled during skiing or snowboarding

A balanced lunch is important on any day, but certain nutrients can help keep energy higher for longer.  

The first is a good supply of carbohydrates. Carbohydrates are the brain's preferred fuel. They provide the energy needed for muscles to keep going all day, while helping mentally to keep focused on the hill. Carbohydrates like whole grains, fruits, legumes and vegetables also contain fiber, which will help keep you full between meal and snack breaks. 

Proteins are also vital, as they help with muscle repair and growth. After a lapse in winter activities, many skiers and snowboarders are regaining strength in muscles that may not be used in other sports. When you feel sore after a hard day on the slopes, protein helps repair those tissues.  

Skiing and snowboarding can lead to lots of sweat, and incorporating salty foods helps replenish much needed electrolytes and prevent dehydration. Higher altitudes can make you feel less thirsty, even though you need more fluids. It’s best to wear a hydration pack or throw a small water bottle in one of your pockets to rehydrate on the lift.  

Fats can help regulate body temperature, provide a dense energy source and further absorb minerals. We need much less of these than carbohydrates and protein. While fats are usually used for cooking meals or flavor, salad dressing, avocado, nuts and cheese are ways that fats show up in meals. 

Examples of foods to pack for skiing and snowboarding

The name of the game is easy, portable foods that don’t derail your day. Some examples include: 

• A turkey and cheese or peanut butter and jelly sandwich on whole grain bread. You may need two sandwiches to get enough fuel. 

• Whole fruits cut into slices like oranges or apples, fruit or applesauce pouches and easy to eat vegetables like carrot sticks. Dried fruits are also great on the go like raisins, dried apricots or dried mangos. 

• A crunchy, salty snack like pretzels, tortilla chips or popcorn. 

• A piece of chocolate for a sweet treat. 

Portable snacks to keep on hand when skiing and snowboarding

Sometimes hunger strikes on the lift or at the top of the mountain, so keeping these fast snacks in your jacket can make the difference: 

• Granola or fig bars 

• Cheese sticks 

• Beef jerky 

• Trail mix 

• PBJ cut into squares 

Stay hydrated while skiing and snowboarding

While fueling up is important, so is hydration. Make sure to take frequent breaks to drink water or electrolyte sports drinks to avoid dehydration and the potential for altitude sickness. While dehydration may be more obvious in warmer clients, you can still experience it in the cold.  Monitoring thirst level, urine color and sweat rate can help catch dehydration.  Below is an example of urine shades that suggests how hydrated you are. Look at your urine when using the bathroom, and aim to be at numbers one, two or three. When well hydrated, a bathroom break is essential about every 2 to 3 hours while on the slopes.