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. 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 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.

“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 largely focuses on athlete nutrition. Complex carbs can be key to starting your day on the mountain off on the right foot, she said. 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. Eggs on whole grain toast with avocado is another great option.

Uriell Carlson 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. Protein-packed 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.

Any type of jerky can be perfect to throw in the pocket of a ski jacket,” she said, “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.

“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.

“(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.”

Breakfast burritos are a solid option as they can combine all of these elements. People can pack burritos with spinach or sweet potatoes to get vegetables in, eggs or sausage for protein, and the tortilla as a carbohydrate. And that will keep you satisfied for hours, Uriell Carlson said.

Electrolytes can be 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.

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

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

For more tips on nutrition, follow Uriell Carlson on Instagram @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.

Uri’s One Bowl Cashew Butter Cookies

Source: Urielle Carlson

INGREDIENTS

1 cup smooth cashew butter (or any other nut butter)

1/2 cup coconut sugar (or cane sugar)

1 teaspoon baking soda

1/4 teaspoon kosher salt

1 egg

1 teaspoon vanilla extract

1/4 cup almond flour

2 tablespoons almond milk (or any other milk)

1/2 cup dark chocolate chips

Flaky salt (optional)

DIRECTIONS

1. Preheat oven to 350 degrees. Mix the cashew butter, sugar, baking soda, salt, egg and vanilla together; beat until smooth.

2. Add the almond flour and; mix until combined.

3. Add chocolate chips and mix.

4. Scoop cookies out into parchment-lined sheet pan using a heaping tablespoon.

5. Sprinkle with flaky salt if desired.

6. Bake for 7-9 minutes.

No-Bake Energy Bites

Source: Stephanie Hands

INGREDIENTS

1 cup oats

2/3 cup peanut butter

1/4 cup ground flax seed

1/4 cup chia seeds

1/4 cup dark chocolate bits

1/3 cup honey

DIRECTIONS

1. Combine oats, peanut butter, ground flax seed, chia seeds and dark chocolate.

2. Add honey and mix. Cover and chill for 30 minutes.

3. Use a tablespoon to create balls.