What to Eat in the Morning, at Midday and in the Evening
Energy-Boosting Meal Ideas for Skiers - practical guide
1. Morning — a breakfast that powers you up (without weighing you down)
A skier’s morning sets the tone for the entire day. You’re about to spend several hours being active, often in cold conditions, so your breakfast should balance energy, satiety, and easy digestion.
What works best in the morning
1. Oatmeal with dried fruits and fresh fruit
- Provides long-lasting energy
- Easy on the stomach
- Rich in fiber and natural sugars
2. Scrambled eggs, an omelet or fried eggs with whole-grain bread
- Protein + healthy fats
- Keeps you full for longer
- Ideal if you’re heading out into crisp mountain air
3. Natural yogurt with honey and granola
- Light and quick
- Contains natural probiotics
- Perfect for those who prefer a lighter start
Extra tips
A small espresso or cappuccino - moderate caffeine helps avoid dehydration.
A glass of water before heading out - hydration matters even in winter.
2. Midday - quick, filling and energizing meals on the slopes
Around midday, your energy levels naturally dip. This is the moment for a satisfying but easy-to-digest meal that lets you get back on the slopes without feeling heavy.
Best midday options:
1. A warming soup
chicken broth, tomato soup, vegetable cream soup, sour cabbage soup
- Replenishes fluids
- Warms the body
- Boosts energy without overeating
- Soups are ideal when you want a short break and a fast return to skiing.
2. Individual-sized pizza
A great option if you need a solid energy recharge:
- Carbs = quick power
- Cheese = protein and fats for longer-lasting fuel
- Perfect for several more hours on the slopes
3. Pasta (penne, spaghetti, tagliatelle) with a light sauce
- Steady energy release
- Easy to digest
- A great choice for families and those skiing into the afternoon
4. Salad with chicken or grilled cheese
- Light yet filling
- A good alternative if you don’t want a heavy meal
- Packed with vitamins that support recovery
A sweet energy boost
If you still feel like you need more:
- a slice of cake
- hot chocolate
- ice cream (yes - even in winter; it delivers quick energy)
3. Evening - recovery after a full day on the slopes
After hours of skiing, your muscles are tired and your body needs quality protein and carbohydrates to recover properly and be ready for the next day.
What to eat in the evening
1. A meat or vegetarian dish with a generous portion of vegetables
For example: chicken cutlet, grilled pork neck, roasted vegetables, vegetable stew.
This supports recovery without overloading digestion.
2. Goulash or a one-pot dish
- Rich in protein
- Warming
- Filling but gentle on the stomach
3. Dumplings, potato dishes or flour-based meals
- Perfect if you still feel very hungry.
- They provide an energy reserve for the following day.
What to drink
- Water (after a full ski day, it’s more important than you think)
- Tea with lemon and honey
- Light mulled wine—enjoy in moderation, as alcohol slows recovery and cools the body
Summary - how to plan a skier’s meals
Well-balanced meals make a day on the slopes not only more enjoyable, but also safer. With steady energy, a clear head, and a consistent pace, you can make the most of every run—from first lift to last descent.
