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11:30 at the mid-mountain lodge. Helmets on the table, gloves drying on the radiator, steam rising off bowls of chili, and a teenage racer working through a second sandwich before afternoon gates. Skiers are famous for big appetites, and for good reason: long, cold days on the hill burn real energy, and the athletes who ski best late in the day are usually the ones who ate well all day. This page covers nutrition for skiers at every level, from kids on ski teams and high school racers to college and World Cup athletes and recreational skiers on a ski week, plus an honest look at supplements: which ones have evidence, which are third-party tested, and when to talk to a professional.
General information, not a diet plan. For personal advice, talk to a doctor or a registered dietitian (ideally a sports dietitian, CSSD). Back to the skiing hub.
How much energy does skiing use?
More than many people think. The Compendium of Physical Activities rates downhill skiing at 4.3 to 8.0 METs (multiples of resting energy) depending on effort, counting time actually skiing. A 2026 study that measured young adults on an intermediate slope found about 7.8 METs for alpine skiing, and higher still for cross-country skiing. Add long hours outside in the cold, and a full ski day is a big-energy day. Racers add dryland training on top.
Daily carbs and protein
The joint position stand of the American College of Sports Medicine (ACSM), the Academy of Nutrition and Dietetics and Dietitians of Canada scales carbohydrate to training load, in grams per kilogram of body weight per day:
| Load | Carbohydrate | For a 70 kg (154 lb) skier |
|---|---|---|
| Light (skill work, easy days) | 3–5 g/kg/day | 210–350 g |
| Moderate (about 1 hour a day) | 5–7 g/kg/day | 350–490 g |
| High (1–3 hours of moderate-to-hard training) | 6–10 g/kg/day | 420–700 g |
| Protein (all athletes) | 1.2–2.0 g/kg/day | 84–140 g |
A long day of ski-team training or a full day of hard resort skiing sits toward the high end; a few easy runs don’t. Spread protein through the day, including 15–25 grams after training, which the same position stand suggests for recovery.
Eating for cold and altitude
- Eat regularly on the mountain. For stop-and-start exercise of 1 to 2.5 hours, ACSM suggests 30–60 grams of carbohydrate an hour. On a ski day that means real breakfasts, pocket snacks and lunch. Our ski day page has practical ideas.
- Expect appetite to dip up high. The CDC lists loss of appetite among the symptoms of acute mountain sickness, which affects about a quarter of visitors sleeping above 8,000 feet in Colorado. Easy-to-eat carbs (toast, soup, rice, fruit) help on the first days.
- Drink, but don’t overdo it. Cold, dry air is easy to under-drink in; the National Athletic Trainers’ Association advises knowing your needs and not drinking so much that you gain weight.
- Alcohol: the CDC advises none for the first 48 hours at high altitude, and NSAA’s Responsibility Code says never ski impaired. Alcohol also undermines sleep, which is already harder at altitude (see ski recovery).
Under-fueling, iron and bone health
The 2023 International Olympic Committee (IOC) consensus on Relative Energy Deficiency in Sport (REDs) explains that eating too little for your training load harms hormones, bones, immunity, mood and performance, in women and men. Ski racers who are trying to “make weight”, or teens growing fast through long training seasons, are worth watching. The ACSM position stand notes female athletes have higher iron needs, and that low energy intake and blood loss affect iron status. Warning signs worth a doctor’s visit: constant tiredness, frequent illness, missed or stopped periods, stress fractures, or performance that keeps dropping. Don’t take iron “just in case”: a European football expert group warned that routine iron supplementation can do more harm than good. If you’re heading to altitude training camps, ask your team doctor whether to check iron first.
Supplements: what has evidence, and the rules
The IOC consensus statement on dietary supplements (2018) and UEFA’s expert group (2021) agree: food first; a few supplements have good evidence; many don’t; contamination is a real risk. In one study UEFA cites, about 15% of 634 supplements from 13 countries contained prohormones not listed on the label. Ski racers who are drug-tested, from FIS and college skiing to the Olympics, are responsible for anything found in their sample.
- Choose third-party tested products: NSF Certified for Sport or Informed Sport. These lower the risk of contamination; they don’t prove a product works.
- Follow the label dose. We don’t give dosing advice beyond it.
- Skip fat burners and “anabolic” or testosterone products. That’s where banned substances turn up.
Sports drinks and electrolytes
Listed as sports foods by both the IOC and UEFA. Useful on long or hard days, when plain water isn’t going down. Skratch Labs Hydration gives about 400 mg sodium and roughly 19 g carbs a scoop (the maker says NSF Certified for Sport, but we couldn’t find it in NSF’s public database, so tested athletes should check); Nuun Sport tablets give 300 mg sodium with 1 g sugar and are Informed Choice certified. See best electrolyte powders.
Creatine
One of the most studied supplements, with good evidence for strength and repeated high-intensity efforts, which is why some adult ski racers use it during strength blocks. UEFA notes it typically adds 1–2 kg of body mass. Thorne Creatine (5 g creatine monohydrate per serving) is NSF Certified for Sport. The American Academy of Pediatrics recommends against creatine for athletes under 18. See best creatine.
Caffeine
Also among the supplements with stronger evidence, usually as coffee. Responses vary, and side effects include anxiety, nausea, poor sleep, tremor and a racing heart, so it’s a poor fit for people with heart problems, during pregnancy, for anyone sensitive to it, and late in the day at altitude when sleep is already fragile. The AAP says energy drinks have no place in kids’ and teens’ diets.
Protein powder and multivitamins
Not necessary for most skiers, but convenient on travel days or in a condo with a tiny kitchen. Thorne Whey Protein Isolate (21 g protein per serving) and the Klean Athlete Klean Multivitamin are both NSF Certified for Sport. A multivitamin can fill gaps in a restricted diet; it isn’t a substitute for food or for testing a suspected deficiency.
| Product | What it is | Third-party testing | About per serving |
|---|---|---|---|
| Thorne Whey Protein Isolate | 21 g whey protein | NSF Certified for Sport | $2.17 ($65 / 30) |
| Thorne Creatine | 5 g creatine monohydrate | NSF Certified for Sport | $0.49 ($44 / 90) |
| Klean Multivitamin | Multivitamin, no iron listed | NSF Certified for Sport | $1.53 (about $46 / 30) |
| Skratch Labs Hydration | Electrolyte drink, ~400 mg sodium | Maker says NSF; not found in NSF database (Oct 2026) | $1.20 ($23.95 / 20) |
| Nuun Sport | Electrolyte tablet, 300 mg sodium | Informed Choice | about $0.48 a tablet |
Thorne Whey Protein Isolate
- 21 g protein per serving
- 30 servings, about $65
- NSF Certified for Sport
Thorne Creatine
- 5 g creatine monohydrate
- 90 servings, about $44
- NSF Certified for Sport
Klean Athlete Klean Multivitamin
- 2 tablets per serving
- 1,000 IU vitamin D3
- NSF Certified for Sport
A day of eating on a ski day
- Breakfast: oatmeal with fruit and nuts, eggs and toast, yogurt; water and coffee if you like it.
- Mid-morning, on the lift: trail mix, a soft bar, a banana.
- Lunch: chili, soup and bread, a turkey sandwich or pasta; water or a sports drink.
- Après: chocolate milk, yogurt and fruit, or a sandwich.
- Dinner: rice, potatoes or pasta, fish, chicken or beans, vegetables; a bigger plate after the biggest days.
Examples, not a meal plan. For more, see our best protein powder for athletes and best multivitamin for athletes guides, the ski training page, and the soccer nutrition page for how team-sport needs compare.
Ski nutrition: FAQs
How many calories does skiing burn?
It varies with effort, terrain and body size. Downhill skiing is rated 4.3 to 8.0 METs while you’re moving, so an hour of moderate skiing uses roughly six times your resting energy. Lift rides and breaks lower the daily total.
What supplements do ski racers take?
The ones with the best evidence are sports drinks, caffeine and, for adults, creatine. Tested racers should choose NSF Certified for Sport or Informed Sport products, follow label doses and check with their team doctor or dietitian.
Why am I not hungry at a ski resort?
Loss of appetite is a common symptom of acute mountain sickness in the first days at high altitude. Eat small, easy meals and snacks anyway. If it comes with a headache that won’t ease, nausea or confusion, see the altitude section on our skiing injuries page.
Should young ski racers take supplements?
Generally no. The AAP recommends against creatine under 18 and says energy drinks have no place in young athletes’ diets. Regular meals, snacks and fluids cover what growing racers need; a doctor or dietitian can check for specific gaps.
Do I need extra iron for skiing at altitude?
Not automatically. Routine iron supplements can do more harm than good. If you’re an athlete training at altitude or you’re often exhausted, ask a doctor whether to test your iron status first.