Skiing for Two: A Nutritionist’s Take on Backcountry Fueling During Pregnancy
I’ve been skiing since I was eight years old and backcountry skiing for nearly seven years, so when I found…
I’ve been skiing since I was eight years old and backcountry skiing for nearly seven years, so when I found out I was pregnant in early fall 2024, there was no question in my mind that I would continue backcountry skiing while pregnant (as long as it is comfortable)!
While I chose to cancel my resort ski pass this year during this pregnancy (too many dangerous skiers out there), I felt comfortable backcountry skiing because there’s basically no risk of another skier running into me, and I can choose mellow and safe routes.
Fortunately, I’ve had a very healthy pregnancy so far (I just hit 24 weeks a few days ago), and there have been no health contraindications for baby or me that would make carefully-planned backcountry ski days harmful. I am positive that all of the work I did preconception to optimize my health (nutrition, training, sleep, stress management, gut health) is what has allowed me to stay so active and healthy during pregnancy!
Skiing while pregnant (especially in the backcountry) is a bit different when fueling for two! Read on to learn how I’m fueling for backcountry touring during this season of life!
Breakfast is my favorite meal of the day, and it is particularly non-negotiable during my active pregnancy. About 2 hours before hitting the skin track (if you’re a backcountry skier, this terminology will make sense to you!), I eat a breakfast that checks all of my boxes: Animal protein, quality fats, and a whole-food starchy carb to keep my blood sugar steady. Lately, my go-to is:
This combo keeps my blood sugar steady and my energy consistent through gearing up and skinning.
Pregnancy hydration is crucial, especially when you’re at altitude. We need more water to support an increased fluid volume during pregnancy. On top of that, exercising at altitude increases water losses, thereby increasing our fluid needs.
I drink plenty of filtered water with a couple of servings of electrolytes daily to maintain fluid balance. My favorite is UCAN Hydrate (no affiliation) – no sugar, no sticky teeth, just balanced electrolytes with a bit of stevia.
There’s a time and place for sugary electrolytes, such as during long and/or intense endurance events, but it is not something I choose to consume when I’m engaging in lower-intensity activity that can be adequately fueled by natural sugars from whole foods, like fruit.
Pregnancy is not the time to skimp on snacks during backcountry touring! Consuming a couple of snacks during touring is important for meeting your increasing energy needs (after all, you are burning more energy by touring, and baby needs energy too!) and it can help you feel strong and steady while exercising.
I include two snacks on each backcountry tour, usually a mix of whole-food carbs + protein (such as a banana + nuts). I eat one snack on the way up and one at the top to keep my blood sugar balanced so I’m focused for the (often tricky) backcountry ski descents.
Iron levels naturally drop in the second trimester as your baby’s needs increase. If you don’t stay on top of it, low iron can make adventuring at altitude feel extra tough (and have negative effects on pregnancy overall). I’m maintaining a healthy iron balance by eating heme iron-rich foods like red meat, poultry, and even chicken liver pâté. (Not my favorite, but worth it for its nutrient density!)
You can read more about heme and non-heme iron in my blog Forging Health and Performance: The Importance of Iron for Mountain Athletes. Please note that this blog provides an excellent overview of iron for active individuals but it does not contain pregnancy-specific information. If you need help optimizing your iron status to support your active lifestyle during pregnancy, I can help you with this in my nutrition practice. 🙂
Personally, I prefer to get iron from food, not supplements. Excess free iron, such as that found in supplements, can be hard on the digestive system and promote oxidative stress, especially if you’re taking in more supplemental iron than you actually need. In addition, iron supplements don’t contain the other crucial nutrients you need for proper iron absorption and metabolism – vitamin C, vitamin A, and copper.
Don’t guess about your iron status; you must test your iron to understand where you’re starting and whether you need to further optimize your iron level.
If you are already pregnant, chances are your OB or midwife has at least run basic blood work to look at your hemoglobin level (hemoglobin is the iron-containing protein that transports oxygen in red blood cells). However, unless they are functionally-minded, they may not order a comprehensive iron panel that includes serum iron, ferritin, iron saturation, and total iron binding capacity (TIBC). I always prefer to have my clients, including preconception and prenatal clients, get a full iron panel to assess their iron status as it provides a more detailed picture of iron status than just looking at hemoglobin.
Please note that women who don’t already live at altitude (like I do) are typically advised NOT to visit altitude while pregnant, as this can be stressful on their body and baby’s body. In addition, pregnant women are usually advised not to ski because it could present a risk to the pregnancy if they fall.
However, for women who already live at altitude, exercising at the altitude where they already live is usually considered fine. In addition, since I was already highly active prior to pregnancy and am a proficient skier with little risk of falling, I decided that it is safe for me to backcountry ski (but not resort ski) during pregnancy. Check with your healthcare provider before making any decisions about skiing during pregnancy!
Balancing my body’s changing needs with prenatal nutrition science has allowed me to keep adventuring through this season of life, which I am incredibly grateful for!
Are you an active mama or mama-to-be? Do you want to learn how to fuel your body optimally during the preconception period and pregnancy? I can help! Schedule a discovery call with me here to learn how I can help you.
Have any of you backcountry skied while pregnant? What fueling strategies helped you? Let me know in the comments!
Are you ready to take your health and skiing performance to the next level? Grab a copy of my free eBook, The 7 Nutrient Labs Your Doctor Won’t test For… But Every Outdoor Enthusiast Needs to Know About! In this eBook, you’ll learn about 7 micronutrients (vitamins, minerals, and essential fatty acids) that you need for optimal health and performance as an outdoor enthusiast. You’ll discover how to test your levels and how to use food and smart supplementation to support a healthy micronutrient status.
The content provided on this nutrition blog is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.
The information and recommendations presented here are based on general nutrition principles and may not be suitable for everyone. Individual dietary needs and health concerns vary, and what works for one person may not be appropriate for another.
I make every effort to provide accurate and up-to-date information, but the field of nutrition is constantly evolving, and new research may impact dietary recommendations. Therefore, I cannot guarantee the accuracy or completeness of the information presented on this blog.
If you have specific dietary or health concerns, please consult a qualified nutritionist or another healthcare professional for personalized guidance.
I empower others through nutrition to conquer their mountain adventures, drawing from my own experiences.
With a background in Biomedical Science and an M.S. in Human Nutrition, I’m a Certified Nutrition Specialist and Licensed Dietitian Nutritionist. My journey in functional medicine has equipped me to work alongside athletes and tackle complex health cases. As a passionate trail runner, backcountry skier, and backpacker, I strive to support others on their paths to peak performance and well-being.
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