What to Eat for Skiing at High Altitudes

Athletes whose events are held at high altitudes -- including sledders, snowboarders and skiers -- have to make several adjustments to ensure that they can compete at an optimal level. Several of these adjustments are diet-related, with increases in some kinds of foods and reductions of others. Each skier should make choices based on personal preferences but within well-recognized guidelines.

One of the most important adjustments in a high-altitude diet is the careful consumption of fluids. In high altitudes, it's important to remain adequately hydrated because the dry mountain air evaporates perspiration so quickly. Savvy skiers carry water or sports beverages with them at all times on the slopes, because even a slight degree of dehydration can cause potentially dangerous lapses in judgment. Sports drinks also provide carbohydrates, an important benefit at any altitude. Alcoholic beverages should be avoided or minimized, especially during the first few days as your body adapts to the new altitude.

High altitudes change the human body's approach to fueling muscles for exertion. For reasons that aren't fully understood, it consumes less fat and draws more heavily on dietary carbohydrates for energy. According to the International Ski Federation, approximately two-thirds of total calories should be derived from carbohydrates when skiing at higher elevations. This should include a healthy mixture of grains, vegetables and fruits for best results.

The flip side of your body's change from fat consumption to carb consumption is that you'll need significantly less fat in your diet while you're skiing at high altitudes. Stick to leaner entrees such as fish, chicken breast and lean cuts of beef or game. Whenever possible, choose grilled, poached or broiled foods rather than fried. Avoid heavy cream- or butter-based sources, choosing instead those made with broth or tomatoes.

Keeping your salt intake low is also important while you're at a high altitude. High sodium levels raise your blood pressure and increase your susceptibility to the symptoms of altitude sickness. Minimize salty condiments and sauces, such as soy sauce and relish. Crunchy snacks are especially troublesome, since many of them are both high in fat and high in salt. Low-fat and low-sodium pretzel sticks are a good choice for moments when you need something to nibble on, and so is air-popped popcorn with minimal salt.

Article reviewed by Pamela Goldstein Last updated on: Jan 21, 2012

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