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The Best Ski and Snowboard Recovery Meal


Skiing and snowboarding are great for staying fit and active in the winter, but the hours spent on the mountain can drain your energy stores and dehydrate you. Kickstart your body's recovery process by eating within 30 minutes of your last run on the slopes. Aim for a meal with 15-30 grams of protein and 30-90 grams of carbs with a 2:1 or 4:1 ratio of carbs to protein, and remember to drink water with your meal and throughout the evening. Try one of these healthy, balanced meals at the ski lodge to recover fast.

  • Order a bowl of turkey chili, which is high in protein, with a whole wheat roll and a piece of fruit for carbohydrates. It's both filling and warming.
  • Drink a 16-ounce glass of chocolate milk. It has the ideal protein-to-carbohydrate ratio to help refuel muscles and it has calcium, a necessary nutrient for athletes.
  • Pack a grilled chicken sandwich with baked chips and a piece of fruit. This high-protein, high-carb combo is a simple way to refuel quickly.
  • Load up on fiber, protein, and carbs with a chicken burrito stuffed with rice and beans. Add a banana and another piece of fruit on the side for extra carbs.

About The Author

Amanda Carlson-Phillips – Amanda Carlson-Phillips is the vice president of nutrition and research at EXOS. As a registered dietitian, she has provided educational seminars and individual counseling to a variety of professional and elite sports organizations.

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Tags: Hydration, Protein, Carbohydrate, Outdoor Recreation, Energy, Health, Skiing, Snowboarding