Skiing: its exciting, exhilarating and .... exhausting. The average-size adult weighing 155 lbs burns approximately 446 calories per hour skiing, according to a study at Harvard Medical School. That's a lot of calories! Find my top 10 snacks below that are easy to stash in your pocket, quick to eat as a lift line snack and refuel.
The most important part before any ski day is preparing. Make sure you don't leave the house without eating protein and complex carbs: these are your two golden tokens on the slopes. Opt for fat and protein in the same meal to slow down the release of energy but also add in the slow-release, low glycemic index carbs. Try out oatmeal with honey, granola and fruit, whole-grain toast or bagels with poached or boiled eggs and avocado on toast. While fruit is a fantastic source of vitamins, it contains fast-releasing sugars – so try not to eat the entire fruit bowl in one sitting. Then, mid-day once you begin to feel hunger strike, refuel with a quick snack like the suggestions below.
1. Clif Bar
As their tagline says, this snack is perfect to "feed your adventure". Plus, it's made with organic rolled oats in a plethora of of tasty flavors that will keep your energy levels up. My personal morning favorite Clif bar is the 'oatmeal raisin walnut' and in the afternoon, I go for the 'chocolate chip peanut crunch'. They're delish! Make sure to keep it in your inner jacket pockets to avoid it from freezing. There's nothing worse than being hungry and trying to gnaw through a frozen snack. However, as a bonus: it's a soft granola bar that won't crumble if you take a tumble.
2. Honey Stinger Energy Chews
If you follow me on Instagram (@skilikeagirlblog), you know I love Honey Stinger energy chews. They're organic, delicious, and use a natural and sustainable source of energy with multiple carbohydrate sources for fuel. They're not too chewy like some gummies can be - and they provide a great source of energy throughout the day. I also love using these during my half marathon training. Honey Stinger also makes a variety of other fantastic organic energy-providing products including waffles (not the breakfast kind..think more cookie-like/stroopwaffle), energy and protein bars, energy gels and some gluten free products.
3. Cheese
It's compact, easy to eat with gloves/mittens on (once unwrapped!) and full of protein. Yes, it must be refrigerated, but you don't have to worry about that since you'll be out in the cold all day; just keep it in an outer pocket of your jacket. Some yummy options include Cabot's Seriously Sharp Snack Pack which are only 80 calories each with 5 grams of protein or try Sargento String Cheese, coming in at 80 calories each with 8 grams of protein. Both are great choices and easily transported in your jacket pockets.
4. Chairlift Chocolate
Okay, so it's not necessarily the most nutritious but it is a delicious and fulfilling snack. Try Toblerone - it's notched for ideal bites between runs, you can break off a piece on each chairlift and still have enough left over to share with the cute single next to you after your 5th run. Toblerone not your style? Go for a fan favorite, like m&m's; bite sized and easy to munch on between runs. But be forewarned: it's a 'quick fix' for your energy level and is only temporary.
5. Beef Jerky
It may not be my cup of tea, but skiers everywhere agree beef jerky is a great pick-me-up. It's high in protein but low in fat and calories. A 28-gram portion of beef jerky provides about 13 grams of protein and is packed with key minerals and nutrients such as iron, which increases energy. It's simple and great for refueling to keep you out longer than ever. It's also lightweight and easy to carry along. Pick your favorite brand, but some suggestions include Krave or Jack Link's. Krave also makes pre-packaged smaller portions which are easy to throw in a pocket.
6. Trail Mix
It's easy to bring along - lightweight to carry, but also packed full of nutrients that are well balanced with carbs, protein, fat and fiber to replenish your muscles. An added bonus: grab one with some added chocolate sweetness (if you want). Just make sure to get the real kind; not the one just with peanuts and m&m's. I usually go for a large bag from BJ's Wholesale Club since it's most cost efficient but still as delicious. Try out the Nuts & Dark Chocolate Trail Mix which includes premium almonds, cashews and pecans with dark chocolate chunks. Then I package it up in smaller snack bags to bring with me to munch on. Or, you can buy the smaller portioned pre-packaged bags as well! Other wholesale clubs, like Costco and Sam's Club have their own versions as well.
7. RXBARS
Another energy bar that's soft so it won't crumble and it's the perfect snacking size. Like other bars, it is high in protein to keep your body full and energized. Personally, I prefer picks like apple cinnamon, mint chocolate, or pumpkin spice RXBARS because they're made with a short list of pure, recognizable ingredients—no filler, chemicals, preservatives or additives. Remember to keep it in an inner jacket pocket to avoid it from freezing.
8. Peanut Butter (& Jelly) Sandwich
Yes, it's a classic sandwich. But it's easy and cheap to make and take. Plus, you can re-live the childhood nostalgia of it all. Throw it in a resealable bag and pop it in your jacket pocket for a quick lift ride snack. Plus, the combination of peanut butter and bread provides protein, B vitamins, iron, zinc and healthy unsaturated fats. A sandwich made from 2 tablespoons of peanut butter, 1 tablespoon of any flavor of jelly and two slices of white bread has 376 calories, 13 grams of protein and 3.5 grams of dietary fiber. Perfect for regaining that strength on the slopes!
9. KIND Bars
I know..it's another bar. But they're so easily portable and chock full of protein to refuel. Plus,
some of their flavors include a bit of chocolate as a quick pick me up. Just make sure to keep it in an inner jacket pocket to avoid it freezing and avoid breaking your teeth while trying to munch. My favorite bar is the KIND dark chocolate nuts and sea salt. Check out other options from KIND including protein bars, healthy grains bars, healthy grains clusters, breakfast bars, fruit bites and pressed by KIND (think soft and chewy fruit/veggie snack).
10. LARABAR Bites
I just discovered these recently and am dying to try them. They're described as "truffle-like bites made from real food to satisfy your sweet craving. All 6 indulgent flavors are made from just 5-7 simple ingredients and are gluten free, non-GMO, vegan, and dairy free." Basically, they're made to suit anyone! Nutritionally, they're high up there as well with a good amount of carbs (17-18 grams) and a little snippet of protein (2-3 grams) per serving. They include a mixture of ingredients such as dates, almonds, maple sugar, coconut, hazelnuts and chocolate. LARABAR also makes easy to take along bars with options such as fruit and greens, nut and seed, organic with superfoods and their original bar.
*BONUS*
Hydrate, hydrate, hydrate. I know it may sound silly..why do you need to drink water if you're not hot, but in the frigid temps all day? But really, skiing dehydrates the body significantly which can affect your performance. If dehydrated, your heart must work harder to pump the same amount of blood. This can spike the heart rate 10-15 beats per minute, and that's just sitting on a chairlift. Even further... not only will muscles lose the ability to remove waste products, but the body can also lose its ability to regulate temperature. When dehydrated, the body doesn’t push blood to the fingers and toes, hence cold extremities when sitting on a chairlift. So, case and point...drink some H2O!
Need a quicker energy boost? Try a Red Bull. Since it is in the form of a liquid, these drinks are quickly made available to the body and can increase energy within just a few minutes of ingestion. It increases concentration and overall mental functioning by providing large doses of various B vitamins, especially B12. The result of increasing physical performance is one of the main benefits. But beware...it's only a temporary fix. You'll have to use other methods (like the snacks above) in conjunction with the sugary drink for ultimate refueling.
Takeaways: II this list is in no way a comprehensive collection of all available snacks; be sure to try other ideas out and comment below what you discover. II pack snacks that won't freeze completely...or get better when they do freeze. II eat a mix of carbs and protein to gain that energy while building and repairing body tissues. II don't forget fat: you can get more caloric punch which is a must when you’re working hard in the cold. Fats also insulate your body from cold, as well as boosting your immune system and transporting fat-soluble vitamins. II watch your salt levels and remember to hydrate, it's important to continually refuel and keep your water levels up. II
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