Nutrition for Skiers

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If you let off steam all day on the ski slopes, you obviously need enough energy. But which foods are the right ones, provide enough power, and do not cause cravings or concentration difficulties? You can find out what the right diet for skiers looks like here!

Nutrition for skiers

In the morning

The right nutrition for skiers in the morning includes an easily digestible, low-fat but still high-energy breakfast, as recommended by the German Ski Instructors Association (DSLV). This could be, for example, wholesome muesli with oatmeal and natural yogurt as well as fruit, nuts, or seeds.

Equally good are a hearty wholemeal bread and a milk drink. Due to the complex carbohydrates and the portion of protein, the blood sugar level rises only slowly and the body gets enough energy for a sporty winter day.


Greasy meals like chips or schnitzel at lunchtime can make you feel like you have a stone in your stomach after eating – not good conditions for a fun day of skiing in the mountains. Instead, when it comes to nutrition for skiers, care should be taken to ensure that something light and protein-rich is preferred during the lunch break.

For example, a salad with a turkey breast fillet, a hot soup, or even a snack is the better choice. These meals also provide the body with complex carbohydrates and protein, which keeps you full for a long time and is easy to digest. The so dreaded afternoon slump is therefore missing.


Fruit, nuts, dried fruit, or muesli bars are particularly recommended as snacks for skiers. They quickly provide energy without putting unnecessary strain on the body – fruit also provides an extra portion of vitamins, and nuts provide minerals and high-quality protein.


Of course, even the little ones can have fun on the ski slopes and race down the slopes. They too should pay attention to the right diet for skiers. Children generally have a higher need for fluids and a higher energy expenditure than adults.

Parents should therefore make sure that they take short drinking breaks from time to time and eat a snack when they are not hungry. Water and isotonic drinks are particularly suitable for young and old to compensate for the loss of minerals.

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