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Fuel Up for Fun: Nutrition and Hydration Tips for Young Skiers
Fuel Up for Fun: Nutrition and Hydration Tips for Young Skiers

Proper nutrition and hydration can make or break your skiing experience. As you navigate those twists and turns, your body needs the right fuel to perform at its peak. Without the right food and drinks, you feel tired, lose focus and risk injury. At National Alpine Ski Camps (NASC), our coaches are constantly teaching that fueling the body correctly can make all the difference in a high-performance skiing adventure.

Why Does It Matter

Proper nutrition and hydration are crucial for skiing because they provide the energy needed to perform optimally, reduce the risk of injury and support muscle recovery.

Energy Levels

Skiing burns a significant number of calories, especially when tackling challenging terrain or carving through deep powder. To maintain your energy levels throughout the day, you need a steady supply of carbohydrates, protein and fats.

Muscle Function

Strong muscles are essential for controlling your skis and maintaining stability on uneven terrain. Protein is crucial for muscle repair and growth, while carbohydrates provide the energy needed for intense physical exertion.


Skiing at high altitudes, combined with cold temperatures, can increase the risk of dehydration. Proper hydration is essential for regulating body temperature, lubricating joints and ensuring optimal cognitive function.

Tips for Fueling Up

By following these tips, you can optimize your performance, enhance muscle recovery and ensure a more enjoyable skiing experience. Remember to prioritize nutritious foods and hydration to support your skiing adventures.

Before Hitting the Slopes

Breakfast Boost

Start the day with a yummy breakfast. Try oatmeal with berries or whole-grain toast with peanut butter. These foods give long-lasting energy and keep you feeling full.

Stay Hydrated

Drink plenty of water or fruit juice before heading out. Hydration keeps muscles happy and helps stay focused on the slopes.

During Ski Sessions

Snack Smart

Pack snacks to munch on during breaks. Trail mix, granola bars or fruit are great choices. They provide quick energy and keep you going strong.

Hydrate Often

Take breaks to sip on water or juice. Forgetting to drink is easy when having fun, but staying hydrated helps you ski your best.

After Hitting the Slopes

Refuel Right

After skiing, have a balanced meal within an hour. Try pasta with veggies, grilled chicken with rice or a turkey sandwich. These foods help muscles recover and get ready for more fun tomorrow.

Drink Up

Keep sipping on water or juice after skiing. The body needs plenty of fluids to stay healthy and strong.

Extra Tips for Awesome Skiing

Skiing is not just about physical exertion. It's also about enjoying the experience and having fun on the mountain. When you're properly fueled and hydrated, you're more likely to feel energized, focused and capable of tackling challenging terrain with confidence.

Listen to the Body

Pay attention to signals of hunger or thirst. The body knows when it needs a snack or a drink.

Have Fun

Skiing is all about having a great time with friends. Enjoy every moment on the mountain!


Proper nutrition and hydration are the unsung heroes of skiing success. By fueling your body with the right foods and fluids, you can enhance your performance, reduce the risk of injury, and ensure a more enjoyable skiing experience. So next time you hit the slopes, remember to pack your snacks, stay hydrated and fuel up for greatness.

Monday, May 6th, 2024
NASC is where I love to train! They do an excellent job of athlete development. I think the world of their program-best training, lanes, and courses on Mt. Hood. The team really knows what they're doing. They set up terrain-specific skill development training that helps the athletes improve fast.
- Deb Armstrong, former U.S. Ski Team World Cup Alpine Ski Racer & Olympic Gold Medalist
I grew up going to NASC every summer and couldn’t wait for my kids to experience it too. It's proven to be just as much fun for them as it was for me 25-years ago! The on-hill experience is top-notch, the coaching staff is wonderful, and the after-ski activities make it the summer camp experience that kids dream of. All of the kids had so much fun, were safe, and improved so much!
- Jody Curtis, Former NASC Athlete and Park City Ski Team Parent
All 3 of my kids have gone to NASC Fall and Summer camps for years. They still attend and absolutely love it! The Coaches at NASC can make any skier, at any ability level, better. The coaches' knowledge of modern skiing and surface preparation is unmatched. NASC coaches really care about each and every athlete and share their passion for the sport.
- Mike Regrut, Parent of Telluride Ski Team Athlete & D1 Racer
NASC was one of the best decisions I've ever made on behalf of my son. His first stay away from family was with NASC at age 11. The experience far exceeded my expectations. The coaches and training are best-in-class. NASC is by far his favorite camp and ski training experience. Our ski team now sends multiple athletes to NASC.
- Derek Stagner, Hidden Valley Ski Team Parent & Board President
Brad taught me a lot on the snow! What a wealth of knowledge!
- Sandy Perrins, Stratton Mountain School & Bates College Ski Racer
It’s such an amazing camp. It’s low key enough to make people feel like they belong, no matter their skill level, and has such great structure and such keen coaches - that every athlete will be challenged and inspired to learn. Our family highly recommends the NASC camps! Brad and his team create the type of environment we want for our kids – top-notch athletics, coupled with lots of good, summer fun!
- Tabitha Andersen, Vail Ski Club Parent
Excellent coaches, cover all aspects of technical ski racing. Beautiful wonderland-like campus. Highly recommend for kids from 9 and up.
- Paul Yeh, Parent of Camper / Ski Racer
The NASC camp was such a great adventure for all the campers! The coaching staff is top notch, the training venue and “base camp” were perfect. Tons of fun and very productive all the way around!
- Erik Schlopy, U.S. Ski Team Member & Olympic Bronze Medalist
As a member of the Czech Ski Team, I experienced many organizations and international ski competitions. WithNASC, I saw a different level of preparation and professionalism that fascinated me. Improvement happened naturally as their coaching is based on fundamental development.
- Hana Malotinova, Czech Ski Team
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