The Nutrition Ski Racers Need

Mom is right—ski racers need proper nutrition to ski race well. A well-nourished body performs stronger, faster, and smarter. Everything from course inspection to core strength will benefit from good nutrition. But what does “good nutrition” really mean? Nutrition is a science we could explore endlessly, but today, we’ll keep it simple and provide practical tips to build solid nutrition habits. If you’re a ski racer, we know you, and we know you’re busy!

Studies show proper nutrition and hydration can make a 3-5% difference in athletic performance. Even a 1% drop in performance over a two-run race means a full second in ski racing. A second can easily be the difference between the podium and 20th place, never mind three or five seconds. If you need extra motivation to eat with the same purpose you train and race with, that’s it!

 

Protein

Protein is essential for muscle repair and growth. Exercise causes micro-tears in muscles, and protein rebuilds them stronger. Ideally, as an athlete, you should consume 1.5-1.8 grams of protein per kilogram of body weight per day. Your body can only absorb 20-30 grams at a time, so eat protein with your meals throughout the day. 

Best Protein Sources – Lean meats like chicken, turkey, and fish, eggs, tofu, and legumes

 

Carbohydrates

Fuel for performance. Carbohydrates are your body’s primary energy source. Think of them like the wood that keeps a fire burning or the fuel in your gas tank — quality carbs will help you perform better for longer. Eat complex carbs with every meal to give your body a long-term fuel source. 

Best Carbohydrates – Whole grains, like oats, quinoa, and brown rice, vegetables, fruits, and legumes

 

Fats

Healthy fats provide long-lasting energy and reduce inflammation, aiding recovery from intense training. Eat fats as a portion of snacks and meals. 

Best Fats Sources – Olive oil, avocado, nuts, seeds, and fish. Avoid highly saturated fats, like fried foods and sweets. 

 

Vitamins and Minerals

Vitamins and minerals, small as they are, play a crucial role in energy production, immune function, and overall health. Here are a few key vitamins and minerals:

Iron – Supports oxygen transport, which is essential for muscle function. Found in red meat, spinach, and lentils. 

Magnesium – Helps with muscle function and recovery. Found in nuts, seeds, and whole grains. 

Vitamin B12 – Supports muscle function, recovery, and oxygen supply to muscles. Found in meat, dairy, and eggs.

 

Hydration

As a general rule, drink to thirst. Dehydration limits your body’s performance, and its effects can last up to two days. Make good hydration an easy habit by carrying a water bottle around wherever you go. 

 

Nutrition for Busy Ski Racers

Let’s put it all together with a few meal ideas to get you started. Just like buying the perfect race suit, healthy eating doesn’t need to be challenging to make a real difference in your performance. 

 

Breakfast for Ski Racers

Breakfast burrito:

Flour tortilla

3 eggs

Potato

Spinach

Salsa

 

Oatmeal:

Oats

Almond or Peanut butter

Apple or berries

Greek Yogurt

Protein Powder

 

Dinner for Ski Racers

Salmon Bowl:

Salmon

Brown Rice

Roasted Veggies – whatever is in season

 

Pesto Pasta:

Whole-wheat pasta

Lean ground turkey

Broccoli

Spinach

Pesto

 

Take care of your nutrition and take your ski racing to the next level. Happy eating, ski racers!