Spending a day skiing or boarding can be very demanding on the body. Sometimes it can feel like a cruisy day out until the dehydration headaches set in. Loss of energy, raging appetite or exhaustion can put a dampener on a great day out. It’s best to fuel up throughout the day with healthy eating so you’re getting great ski nutrition.

Read our top 6 healthy eating tips for stamina on the mountain

1. Start with a healthy breakfast

Porridge is a great breakfast for skiing. Image by: aussiegall

Now is not the time to start your diet. Your body needs a lot of extra fuel in the cold weather, fighting off chills and being physically active for hours on end. A good breakfast for the day (such as the hot or continental options Ski Rider provides) would be some eggs, baked beans, bacon, mushrooms, tomatoes and toast.

Eggs are the powerhouse of the cooked breakfast and if you don’t like scrambled eggs there are plenty of equally delicious ways to enjoy them, like boiled with a pinch of salt or poached or fried (careful of the oil). Lots of fluids such as water and a coffee for caffeine to get you started has its place when you’re about to load up on exercise. Avoid eating just the boxed breakfast cereals, especially the more colourful ones as they are high in sugar and the nutritional content will not sustain you throughout the day.

Porridge is the powerhouse of the cereals category as it is low G.I, looking after your insides long after your ski boots are tightened and providing you with fibre. Milk is a good option for a drink if you’re looking for something other than coffee. Remember that fruit juices are just a tasty treat due to the liquid fructose, rather than being a nutritional powerhouse so don’t load up on these intentionally. If it’s vitamin C you’re after, eat an orange.

2. Trail mixes for morning tea

Munch on muesli bars or trail mix for morning tea

Munch on muesli bars or trail mix for morning tea

If you’re able to take a backpack obviously you have more choices available. You can throw in some apples and oranges or mandarins. Berries, pears, strawberries and bananas are also good choices but they ‘squish’ more easily, so unless you bring a plastic container leave these for home.

Trail mixes from health food stores or supermarkets are great. As are handfuls of almonds, brazil nuts, dark chocolate, goji berries or healthy nut bars. Water is best for quenching thirst.

Electrolyte replacing drinks such as gatorade and powerade are good in terms of speed of electrolyte replacement but the artificial colours used to colour the drinks aren’t great for your health. Everything in moderation. Avoid fizzy drinks as they won’t quench much apart from your money.

3. Healthy lunch ideas

After being out all day it’s time to eat healthy with a warming and sustaining lunch. This is not the time to pick at your salad as it won’t fill you for the afternoon and evening ahead and the nutrients won’t be as slow released as more filling options.

Go for healthy pizza toppings. Image by: Food Recipes

Choose a cafe or restaurant with good value lunch options, such as a schnitzel with salad or vegetables, soups or stews or meat and vegetable options. If you’re out at Mt Perisher and feel the instant desire to eat NOW the kiosk next to Ayr t-bar has delicious and filling chilli soup. Shops within the main building at Perisher have wraps filled with vegetables, salmon, ham, chicken, beans and salad.

Aldo’s Cafe and Pizzeria at the ski tube station in Perisher does a filling pizza that will power you through the afternoon. Pizza, generally isn’t as good an option as a hearty stew but if it’s pizza you’re particularly in the mood for choose healthier pizza toppings such as salmon, chicken, sweet potato, spinach, rocket, mushrooms or other vegetable toppings.

4. The power of afternoon tea

Often if skiers and boarders have remembered to bring morning tea with them the food has run out by afternoon tea time. Plan carefully to throw that extra apple into your backpack for an afternoon snack. Drink lots of water and if you’ve started ‘beer o’clock’ (drinking alcohol) by afternoon tea time remember to drink a glass of water in between alcoholic drinks to avoid double dehydration.

Powerballs are a high-energy afternoon snack

Powerballs are a high-energy afternoon snack

This is also a good time for trail mixes, chopped up carrots and hummus, or crackers and dips in place of potato chips and fizzy drinks. Health food shops sell power balls (almonds, dates, coconut, cacao and tahini) which store really well over a period of a few days, even if they’re in plastic bags or backpacks. You can find healthy snack recipes for power balls online and bring them on your trip or buy them pre-made.

Muesli bars are better choices than potato chips, but check their nutritional content on their boxes to make sure they’re loaded more with nuts and muesli than the more sugary muesli options. Kids particularly are looking for a snack after a long day on the slopes and adults caught unprepared, and in desperation, fill them up with potato chips and fire engine drinks (lemonade with red food colouring).

In the larger scheme of things, after many hours exercise this is not as bad as giving them these things after a sedentary day. However a hot chocolate, a wrap, a muesli bar, a piece of fruit or a squeezy yogurt are better healthy eating choices, if you have any say at all.

5. Healthy dinner ideas

Ski Rider knows the best way to keep skiers and boarders replenished is to fuel them up at dinner and luckily there is a plethora of great healthy eating choices for dinner. Soups are a great way of getting a good serving of vegetables, often root vegetables, like pumpkin or potato that warm people up from the inside out.

Fuel up on a tasty dinner at Ski Rider

Fuel up on a tasty dinner at Ski Rider

It’s great to power up with a meat option for a main, such as slow cooked lamb shanks or a char grilled steak (steaks are great for iron and protein for muscle repair). Fish is always good, not only good for the brain, but omega-3 fatty acids to help keep diseases like alzheimers and depression at bay.

Steamed vegetables are the pick of the crop here, as steaming is a process that retains nutrients in the vegetables, as well as having cancer preventing properties. Often, people who wouldn’t usually have dessert at home find they have room for it when they are on their snow holiday. If there is ever a time to give yourself a little treat and have dessert this is certainly it after a day on the snow.

Ski Rider has a Dining Room as well as The Grill where you can cook your own steaks and other meals. A great vegetarian alternative to steak are mushrooms, so be sure to include these in your diet if you’re excluding red meat.

6. What food’s are best avoided or limited?

Fizzy drinks may look pretty and might be nice for a rare treat on holiday but remember their value for your ski nutrition and your day is zero. Also be careful not to over indulge with alcoholic beverages while on your skiing holiday as your dehydration headache can outweigh your fun factor. Traditional treats like chocolates or potato chips are best limited in place of healthy eating options mentioned above for nutritional value and power for the day. Overall, food is fuel when you’re on the slopes so save the dieting for another time and above all have fun!

Get Perisher accommodation & meal deals at Ski Rider

These healthy eating tips will give your body the fuel it needs for an energizing day on the mountain. Don’t forget you can enjoy Ski Rider’s inclusive breakfast and dinner options when you book our Perisher accommodation spring special on right now, perfect for enjoying the late winter season at Perisher.