Plan your meals to maximize your performance on your ski vacation

Eating healthy meals keeps your energy levels up and boosts your performance on your ski vacation. Nutrition plays a key role in skiing, yet it’s often overlooked.

So before you go, plan your meals ahead to avoid hunger strikes, and to perform better on the slopes.

Here are a few tips:

1. Know what and how different food groups can benefit you.

•  Carbohydrates - This quick-energy source is the main fuel required during a day of skiing. It can energize your brain and muscles, and help jump start your metabolism.
•  Protein- It does more than just improves bone, muscle and skin strength. It also helps you           recover from soreness, fatigue and injuries quickly.
• Fruit and vegetable- They contain vitamins, minerals and antioxidants, which boost immune  function and promote healing and recovery necessary after a long day of exercise.
•  Healthy fats – These include nuts, avocados, or vegetable, sunflower seed, olive or canola oils. They boost metabolism and alleviate inflammation.

2. Create a "made for skiing" meal plan

I.  Breakfast

Do you plan to ski first thing in the morning? If you do, grab a bowl of whole-grain in with low-fat milk.

Other suggestions:

• Granola bars
• Banana
• Bread
• Rice pasta

These contain carbohydrates, which can speed metabolism and help you fuel up.

II. Snacks

Consuming carbohydrates and a small amount of protein can help minimize damages on muscles during skiing, compared to not eating snacks throughout the day.

Suggested pocket-sized snacks:

• Odowalla bars
• Clif shock blocks
• Go-yurt
• Nature Valley or chewy granola bars
• Trail mix (Walnuts, pecans and almonds are smart nut options )
• Peanut butter sandwich

III. Lunch

After several hours of being on the slopes, your body needs a physical and nutritional break.  Suggested lunch meals are:

• Turkey or grilled chicken sandwich
• Pasta with side salad and bread
• Chicken noodle soup 

NOTE:  Wrap up your lunch with an orange or a banana.

Additionally, avoid eating fried food and burgers if you don't want to suffer from post-lunch energy dip. Instead, opt for a balanced meal with a combination of carbs, lean meat, and healthy fats.

IV. Dinner 

Dinner meals should be similar to what you've eaten during lunch.  It should include carbs, protein, fruits, and veggies, and some healthy snacks. Here are a few suggestions:

• Salmon
• Asparagus
• Brown rice
• Fruit

3. Après ski snacks made healthier

While relaxing in a bath tub with a bottle of beer, add in some cheese and crackers, granola bars or fruit. Post workout snacks and meals significantly improve muscle recovery, decrease soreness, and improve your performance the next day!

4.  Hydrate yourself

Keeping your body hydrated is one way to ease the symptoms of altitude sickness, especially if your ski vacationdestination is above 8,000ft. Drinking water also helps minimize muscular damage.

There you have it! Eat the right meals to help you maximize your performance on your skivacation.