Nutrition for Winter Sports
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By Ton Chookhare
At this time of year many of us head up to the mountains or snow-covered fields for some well-deserved fun (and excellent cross training!). As you’re packing your gear, don’t forget your fuel. While most people associate sports nutrition with warmer weather endeavors, it can also help you maximize your enjoyment of the slopes, trails, and rink. Here are three reasons why:
1 – 
Better Performance. Downhill and cross-country skiing can cause dehydration as much as running or cycling, so come prepared! Days spent exercising outside are long and hard; you need the right fuel to keep your body going strong through the day and that early morning candy bar and a burger and fries at lunch isn’t going to do the trick. Sports fuels and electrolytes taken throughout the day will enable you to remain sharper, more focused, and able to keep a low and tight position on the steep downhills without cramping.
2 – More Time. With lift passes costing as much as 90 bucks per day on the weekends, you really need to get your money’s worth for the limited time on the mountain. Spending an hour or so at the crowded lodge standing in a long line for a $9 bowl of soup is neither cheap nor fun. This is where some conveniently stashed sports nutrition comes in handy. Save your time and cash for that refreshing beverage during apres-ski time at the lodge.
3 - Greater Endurance. If you're a cross country skier or snowshoer, you don't have to worry about lift tickets, waiting in long lines, and expensive lodge meals, but effective nutrition is still crucial so you can go that extra mile. Last thing you want is to bonk on the trail all by yourself or be the one to hold up your group of friends. Continuous fueling will help you get the most out of your experience and stave off any fatigue.
Here are some simple on-the-mountain sports nutrition tips to help you reap the benefits of better performance and more time on the slopes:
1 – Electrolytes in your hydration pack (e.g., Camelbak). Avoid dehydrating yourself and prevent the afternoon bonk. To keep your muscles firing strong and free of cramps throughout the day, make sure to reinforce your hydration with electrolytes. This is as simple as mixing in an electrolyte powder like GU Electrolyte Brew or HEED into your hydration pack. Or, equally as effective, but with less calories, drop in a few tablets of Nuun. (Bonus tip: Put your pack under your jacket to prevent freezing.)
2 – Gels, chews and bars stashed in your jacket. As the other skiers/snowboarders are fading, take a quick hit of Gu Gel or chomp down on Clif Shot Bloks on the way up and smoke them on the way down. (Bonus tip: offer some to your neighbor on the chairlift as a conversation starter on how you “typically only take these during Ironman training” or when you were “cycling through the Alps last summer”.) Or if you're a cross country skiier or snowshoer, fuel continuously with a gel pack or handful of chews every 45 minutes to keep your energy levels consistent through to the end of the trail.
3 – Jump start your recovery for tomorrow! Before retiring to the lodge, make sure to have a well-deserved recovery drink or bar. Carry a pouch of Fluid recovery drink, Hammer Recoverite, or GU Recovery Brew to mix in a water bottle or your hydration pack to help your body bounce back stronger for another epic day of snow sports.
Happy trails!
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