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It’s the time for snow, high-altitude sun, cold wind lashing your face, but above all for grabbing your skis to hit (or rather climb up) the slopes. If you can’t treat yourself to a proper skiing holiday you often have to make do with a day in the mountains, starting early in the morning and going home when the sun begins to set. And it’s on these occasions that, to enjoy a whole day on skis, you don’t even stop for lunch. Here, then, are some tips for grabbing a bite to eat that isn’t too heavy but gives you enough nourishment to face the demands of skiing. The skier’s daily diet suggested by sportfitnessmagazine, for amateurs but not only,  is divided into five meals:

  1. Breakfast

The fact that you need a rich and nutritious breakfast is now common knowledge and applies even more if you’re planning some intense physical activity during the day. It’s always a good thing to get the right amount of carbohydrates:  toast and jam, milk and cereals, coffee with milk and biscuits. To this you can add freshly squeezed orange juice or fruit in season.

  1. Morning snack

It’s good practice to eat something mid-morning: a bar of chocolate, for example, satisfies the taste buds and you gives a sufficient energy boost.

  1. Lunch

It’s never a good idea to skip lunch, even less so if you’re planning several more hours of physical activity. A sandwich with sliced meats is ideal: carbohydrates and proteins, when combined, provide the right amount of calories or energy to burn during the afternoon. After lunch you can eat a banana which, with its high potassium content, can prevent painful muscle cramps.

  1. Afternoon snack

Once you’ve kicked off your skis and boots, what can beat a hot chocolate or a steaming cup of tea in a mountain refuge sipped in front of a crackling fire? And if you give in to a slice of cake, that’s fine too! You’ll already have burned enough calories during the day.

  1. Dinner

The evening meal can be more generous: you can treat yourself to a hot first course, preferably rice or minestrone, followed by meat, eggs or fish and plenty of vegetables.

One last tip: even if you don’t feel like drinking liquids the way you do when you run, go to the gym or do any other type of sport, when you ski you must still hydrate the body: so don’t forget to drink water (mineral-rich drinks aren’t necessary, since you don’t sweat too much and therefore don’t need to replenish them). Alcohol, on the other hand, is totally off-limits: it affects concentration and slows the reflexes, both essential aspects for skiers to be able to ski enjoyably and above all safely, for their own and other people’s sake.

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