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PERFORMANCE ENERGY

NUTRITION FOR
SKIING &
SNOWBOARDING

From groomers to backcountry, half-pipe to park, skiers and snowboarders need the right kind of energy to make their day epic.

Before

Keep your energy levels high despite the altitude by staying fully hydrated and fueling up with a meal or snack before you hit the slopes.

Focus on foods with carbohydrates, since they’re key for snow sports. Carbs help ensure you’ve got energy (glycogen) stored in your muscles to battle the slopes in the cold.

CARBOHYDRATES

Sustain Energy

TIMING

About 2 Hours Before Activity

During

For a day on the mountain, plan to eat carbohydrates every couple of hours. Whether you’re going hard or just enjoying a long, chill day on the slopes, carbs are key because your muscles require more energy at altitude.

Drink, drink, drink! Dehydration can be hard to spot when it’s cold, and fluid needs increase in winter climates—especially at altitude. Aim for 12–32 ounces of fluid per hour.

FLUIDS

Stay Hydrated

TIMING

Drink Throughout

After

Nourishing food with carbohydrates and protein can help restore and revitalize tired legs after a long day on the snow. Help recharge your muscles by eating or drinking within 30 minutes of your last run.

PROTEIN & CARBOHYDRATES

Repair & Restore

TIMING

Within 30 minutes

After
Product Recommendations

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“AS A WORLD CUP SKIER, I TRAIN AND COMPETE IN HARSH HIGH-ALTITUDE ENVIRONMENTS. CLIF® PRODUCTS ARE AN EASY, PACKABLE SOURCE OF FUEL AND ENSURE, COME RACE TIME, THAT I STILL HAVE THE ENERGY TO PUSH MYSELF TO MY LIMIT.”

— Travis Ganong, alpine ski racer and Clif® athlete

Check out our Active Nutrition Guide, a science-backed tool designed to help professionals customize nutrition recommendations for active people based on exercise intensity and duration.

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