When it comes to making sure they stay fueled on the slopes, Summit locals stuff their jackets with things like pocket bacon, protein bars and even hot dogs. A frequent favorite for many is a classic breakfast burrito. 

Nutritionists say some people can burn up to 200 calories an hour while skiing, while those skiing six or more hours can burn around 1,000 calories just on the mountain. Dietitians at Colorado State University’s Kendall Reagan Nutrition Center said staying fueled on the slopes is important because being at an altitude of 8,000 feet or higher can suppress people’s appetite and thirst. 

“Add skiing or snowboarding on top of that — a high energy demand sport — and all of a sudden your food needs are a lot higher than usual,” dietitian Charlotte Carlson with the Kendall Reagan Nutrition Center said via email. “This can inadvertently lead to under-fueling and dehydration.”

She recommended people aim to refuel every two to three hours. 

Inner Wild Nutrition owner and Breckenridge-based nutritionist Uriell Carlson said when it comes to starting your ski day off strong, a balanced breakfast is important. 

“(Having) a balanced breakfast basically means there’s some sort of protein, some sort of carbohydrate, some sort of healthy fat, and some sort of plants as a bonus,” she said. 

She said breakfast burritos are a solid option as they can combine all of these elements. Uriell said people can pack burritos with spinach or sweet potatoes to get in their vegetables in, eggs or sausage for protein, and the tortilla is a carbohydrate. Breakfast burritos can be a great source of energy that will keep you satisfied for hours, she said. 

Uriell said ensuring you are hydrated before heading on the slopes is always a good move. She said electrolytes can be really beneficial and can give you an extra boost of hydration where you may not be carrying a water bottle around with you on the mountain. Some of her favorite electrolyte products come from Boulder-based Skratch Labs. 

“If you preload with a little bit of electrolytes, knowing that for the next few hours you’re going to be behind on your hydration, that can be huge,” she said, noting this could be particularly helpful for visitors who might not be accustomed to the elevation. 

Stephanie Hands works at a local medical center and is wrapping up school to get a degree in clinical nutrition. She largely focuses on athlete nutrition. 

Hands said complex carbs can be key to starting your day on the mountain off on the right foot. What makes complex carbs “complex” is that they pack more nutritional value than regular carbs because they contain fiber. 

She said combining complex carbs with a protein can help sustain people for the first couple hours of their day. A go-to combo she recommends is oatmeal and Greek yogurt. She said eggs on whole grain toast with avocado is another great option. 

Fueling throughout the day on the slopes

Uriell said with high-intensity activities, such as running, people usually want to focus on carbohydrates. With skiing, which could be considered moderate and has baked-in breaks on the chairlifts, people “can tolerate more hearty foods like protein and fat.”

She said that eating high-protein foods like beef jerky while running can feel like “a brick in your stomach,” and that’s generally not the case with skiing. She said protein foods are prime to eat throughout a day on the slopes because they can have a thermogenic effect on your body, meaning they actually have warming qualities, which is ideal for cold weather. 

Uriell said any type of jerky can be perfect to throw in the pocket of a ski jacket, especially smoked salmon jerky because it contains good fats. She also recommends trail mix with dried fruit, nuts and dark chocolate and nut butter packs as items that can withstand the cold pretty well that are also filling.  

“One of my staples is crackers and cheese and salami,” she said, noting she will also throw dates, almonds or chocolate in her ski snack as well.  

Charlotte said in addition to trail mix and jerky, peanut butter and jelly sandwiches, energy bites and tortilla-cheese roll ups are also great options for ski snacks. 

Hands said protein can play a crucial role in the refuel process once the ski day is done. She said options like chili that combine vegetables dense in nutrients and protein can be an ideal post-ski meal. She recommended throwing potatoes in chili to get even more carbs. 

For more tips on nutrition follow Uriell Carlson on Instagram at uri_carlson or visit her website InnerWildNutrition.com. To get in contact with the Kendall Reagan Nutrition Center through Colorado State University, visit Chhs.ColoState.edu/krnc/.

Editor’s note: This story previously published in the winter 2024 edition of Explore Summit magazine.