Picture this: the early morning smell of coffee sloshing around in your mug, the sound of skins being peeled apart and carefully placed onto your skis at the trailhead, the progressive beeps of beacon checks, the crisp clicks into your bindings, step-by-step gliding sensation under foot of your skins against the cold early morning snow, starting your dawn patrol backcountry mission. The hoar frost sparkles in the light of your headlamp, the air is crisp, and you feel incredible, motivated, and eager—until hunger strikes. You have a lot of vert ahead of you, your friends are relying on you for companionship and safety, and suddenly, the line you planned last night feels like it’s going to be uphill in both directions. Adequate fueling can make or break a day in the backcountry, yet it’s often overlooked among the gear prep, and route planning, and checklists.
To dig deeper into how to fuel your body for big days in the mountains, I sat down with Lucy Mower, RD, an Outpatient Registered Dietitian with University of Utah Health. Lucy is an expert in sports nutrition and an avid mountain athlete who understands firsthand the demands of backcountry skiing and how to optimize your days exploring all that Utah’s mountains have to offer.
Before Activity
Proper nutrition starts long before you slap on your skins. According to Lucy, preparing for a full day in the mountains begins the night before with a balanced meal. Aim for a mix of complex carbohydrates like quinoa, sweet potatoes, or whole grains to provide sustained energy. Pair your complex carbohydrates with lean proteins such as meats, fish, and lentils/beans for muscle preparation, and plenty of vegetables for essential vitamins and minerals.
Ideally, 25-40% of your meal should be from complex carbohydrates, 25% be from lean protein, and the rest be from healthy fats with plenty of vegetables.
Staying hydrated leading up to your tour is also critical—Lucy suggests drinking water consistently throughout the day and ensuring your urine is a pale yellow by the time you go to sleep. To do this without disrupting sleep, try to drink 90% of your daily volume of water before 6PM.
On the morning of your ski tour, opt for a nutrient-dense breakfast that blends carbs, protein, and balanced fats. A bowl of loaded oatmeal with fruit, nuts, and Greek yogurt/protein powder is a great option, or try a hearty breakfast burrito with eggs, sautéed veggies, avocado and a bit of cheese.
During Skiing
Long days in the backcountry require consistent fueling. Lucy emphasizes that backcountry skiers rely heavily on carbohydrates to maintain energy and cognitive sharpness, which is critical for safe decision-making in avalanche terrain. Aim to consume quick, easily digestible carbs every 30–60 minutes during activities longer than 90 minutes. Quick carbs can look like chews, gels, or fruit snacks. Adding a small amount of fat or protein, like a handful of trail mix or an energy bar with nuts (she recommends RX or GoMacro bars), can help sustain your energy throughout the day. Different than summer sports, the cold environments of backcountry skiing increase your basal metabolic rate, which is the amount of calories your body requires to perform basic bodily functions. When planning your snacks, take into account that you might need slightly more calories than performing equivalent effort during summer sports.
Not all fuel sources work well for everyone, when getting into backcountry skiing, play around with different types of snacks - gummies, gels, waffles, bars, carb-rich beverages (think hot tea with honey), and figure out what sits best with you. Lucy notes that targeting 30–90 grams of carbohydrates per hour, depending on the intensity and duration of your tour, is a good benchmark to ensure you stay energized throughout the day.
Lucy Mower enjoying Utah's backcountry
Post-Workout Recovery
Recovery begins as soon as you take off your boots and hang up your skins. Within 30–60 minutes of finishing your tour, aim to consume a snack that combines protein and carbohydrates, such as a protein shake (such as SwissRX total recovery, or anything with easy-to-read and pronounce ingredients) with fruit or a handful of nuts with dried apricots. This helps replenish glycogen stores and kick-starts muscle recovery.
After your backcountry day make sure to eat a well-balanced meal within a few hours, prioritizing lean protein, complex carbs, and antioxidant-rich foods. Antioxidant-rich foods like berries or leafy greens support recovery and reduce muscle soreness (for more information on tactics to reduce muscle soreness check out the blog here). Omega-3 fatty acids can also help manage inflammation. Omega-3s are found in the highest concentrations in fish such as salmon or in lower concentrations in plant-based sources such as walnuts. Consistent hydration is equally important—replace lost fluids and electrolytes by drinking water or a sports drink with added sodium, potassium, magnesium, and calcium.
Hydration
Hydration is critical for muscle performance, yet cold weather and high altitudes can dull your thirst response. Lucy explains that altitude increases fluid loss through respiration and sweat, even if you don’t feel thirsty. Small, frequent sips of water or an electrolyte-enhanced beverage every 20–30 minutes can help maintain hydration levels. Note that sodium is more easily absorbed along with glucose, so on big backcountry days, perhaps skip the sugar-free electrolyte drinks and go for ones containing glucose.
Another way to stay hydrated on big tours is to bring warm tea with honey. Not only is it such a nice little treat to enjoy something warm in what sometimes are cold and windy conditions, but the sugar/caffeine combination can keep you fueled for your adventure. Note that too much caffeine can have a diuretic response, so always balance caffeinated beverages/snacks with appropriate water intake.
Alpine vs. Backcountry Skiing
While many of these tips apply to alpine and backcountry skiing, the key difference lies in the sustained aerobic effort required for backcountry tours. Alpine skiers can often rely on larger, more calorie-dense snacks, like a PB&J sandwich, whereas backcountry skiers need lighter, more compact options due to space constraints. Both should prioritize hydration, pre-ski meals, and having carbs on hand to fuel their time on the mountain.
Proper nutrition isn’t just about avoiding hunger; it’s about listening to your body to make the most out of your days exploring the mountains. Whether you’re venturing out for a casual backcountry tour or training for your first skimo race, fueling your body with intention is key. With insights from Lucy Mower, RD, you now have the tools to nourish your body for the challenges ahead. So, pack your snacks, sip that water, and go earn your turns.
Proudcued in partnership with University of Utah Health
