Limit the fondue and don’t skip lunch: What you should really eat (and drink) on a ski holiday

The restaurant-packed streets of ski resorts may suggest that successful downhills are fuelled by tartiflette, crêpes and plenty of glühwein – but ski instructors, athletes and nutritionists know better.

As the ski season approaches and British holidaymakers turn their thoughts to getting ready for the slopes, we canvassed the experts to find out what they would recommend eating during a skiing or snowboarding trip, as well as the things it might be sensible to avoid this winter.

How can I eat to fuel my skiing?

“Skiing and snowboarding are endurance sports, so preparing your muscles and energy systems for this type of physical exertion is important,” says nutritionist and bestselling author Rhiannon Lambert.

She notes that carbohydrates such as whole grains, brown rice and sweet potatoes help store glycogen in muscles – crucial for long days on the slopes. Protein, meanwhile, aids muscle recovery, while healthy fats such as avocados, nuts and olive oil provide sustained energy and boost joint health.

Does that mean that fondue is out?

Tartiflette, raclette and fondue – oozy, cheesy messes that sometimes get a bad press. Are they really as bad for you as they look? Everything in moderation should be your motto, according to Lambert.

“They provide a comforting boost of energy and warmth and are rich in fats, cheese, and carbohydrates, which make them great for refuelling. Their benefits are mostly about immediate energy, though. They often lack some of the essential nutrients needed for recovery, such as protein and vitamins, which you should aim to get elsewhere. Be mindful that overindulging can leave you feeling sluggish or bloated.”

Timing is everything, according to Dr Ifigeneia Giannopoulou, who is senior lecturer in exercise, nutrition and health sciences at the University of Brighton and helps athletes with nutrition (among them, British Telemark World Cup skier Jasmin Taylor). “Don’t say I’m not going to do it. Allow yourself, but choose the timings appropriately.

“If you’re going to drink alcohol, which is possible on vacation, drink it after skiing so you’re safe. If you want to have your desserts, have them after training when the body’s replenishing the muscle glycogen.”

Even two-time Olympic Freestyle snowboarder Katie Ormerod admits to a guilty mountain pleasure: pizza. “It’s a treat,” she says. “But I do find it salty and that does affect me. Even though I drink so much water, it wakes me up in the night because I’m thirsty and that throws me off. I try to avoid foods like that during competition or important training periods, or if I know it’s going to be a really good weather day.”

Whether you’re at a restaurant, catered chalet or hotel buffet, there should be something on the menu to satisfy you. “You just try to select the meal that your body needs,” says Jasmin Taylor, whose frequent travelling means she eats out a lot. “If you think, ‘I’m really low in energy, I need some carbohydrates’, you select a pasta dish. But if you’re achy and feel like your body is struggling to repair, you might opt for something with higher protein.”

Should I eat three big meals a day on my ski holiday?

Though a long, boozy lunch on a sunny mountain terrace won’t do your skiing any favours, missing it altogether could also land you in trouble. “Skiing is a very challenging sport,” says Giannopoulou. “It’s not just the environment, the cold and the altitude, it’s also the physical demands on the body. It is both an aerobic and anaerobic sport, meaning that it’s high intensity. So blood sugar levels will drop if you’re skipping meals.”

“When I’m skiing, I have a proper breakfast, lunch and dinner, with a fairly substantial snack after skiing to keep me going and mini snacks in between if I’m still hungry,” says Taylor.

“Don’t just have an apple – have an apple with some peanut butter, because then you get a combination of carbohydrate, fat and protein that keeps you fuller for longer and stops your energy spiking. You don’t want to lose energy when you’re half-way up a mountain.”

Taylor also makes her own homemade sports drinks. “You get a water bottle and do one-third juice and two-thirds water, then you add four teaspoons of sugar, or two depending on how intensely you’re skiing, and a small pinch of salt. That will help you keep fluid and top up your energy levels. You don’t drink it in one. You have one or two mouthfuls every 20 minutes or so,” she says.

As for lunch: Giannopoulou recommends allowing at least two hours to digest it in an ideal world. If you’re keen to get back on the slopes sooner, “you could pre-prepare a smoothie that you can have in your bag, which could contain some oats, some banana, milk or yoghurt, a bit of honey and some nuts, for example. That can be a meal by itself,” she says.

Should I embrace the après ski scene?

Dancing on a table with a pint in each hand before hitting the next morning’s first lift used to be the hallmark of a great ski holiday. However, dehydration can be exacerbated by alcohol and lead to cramps or strains according to Lambert. “It can also impair judgment, balance and coordination, all of which are essential for skiing,” she says.

Then there’s the hangovers. “At altitude with low oxygen, all your systems are affected. Your digestion is slower and it’s easy to get side effects,” adds Giannopoulou. A quick caffeine fix, however, may be beneficial. “Caffeine helps you concentrate. It’s a supplement that we use in sports science.”

It’s my first time on the slopes. What do I need to be aware of?

Novices should also ensure they keep hydrated and eat balanced meals to keep fatigue at bay, according to Lambert.

Meanwhile, “older skiers may benefit from focusing more on protein intake to support muscle recovery and strength, as well as ensuring adequate calcium and vitamin D for bone health,” she says.

What about the kids?

“Young skiers require smaller, more frequent meals and plenty of snacks to maintain their energy levels on the slopes,” according to Lambert. “Their growing bodies need consistent fuel to keep up with the demands of skiing.” Snacks should be easy to carry and eat: trail mix and granola bars work well and are easily stuffed into pockets during ski lessons.

If all else fails, crack open the Haribo. “When kids run out of energy, they really run out of energy,” says Taylor. “It’s worth having a few sweets on you or something to pick them up if they need it.”