Nutrition for outdoor and adventure sports

At a glance

• Shared demand: Long days in variable conditions
• Environment: Cold, heat, wind, sun and altitude
• Practical challenge: Limited access to food and water
• Key risk: Under-fuelling across long active days

What outdoor sports have in common

Outdoor sports rarely follow a neat training timetable. A climbing day at the crag, a day on the slopes, a long surf session, a three-phase eventing competition or a regatta can stretch over many hours, with bursts of hard effort between long periods of lower intensity. Food and fluid have to be carried, and weather, cold or heat can blunt appetite or raise needs, so planning what you take with you is a core part of performance.

The demands within the category differ widely. Climbing and bouldering place a premium on strength relative to body mass, which brings a recognised risk of under-fuelling. Skiing and snowboarding involve cold and sometimes altitude. Surfing combines paddling endurance with cold-water exposure. Equestrian riders balance physical riding with long competition days, and sailors work through sun, wind and spray with limited space to store food.

Nutrition priorities for outdoor athletes

Carry enough carbohydrate

Long active days outdoors can deplete glycogen. For efforts lasting 1–2.5 hours, 30–60 g/h of carbohydrate helps maintain performance, and we turn this into food that survives a rucksack, a wetsuit pocket or a boat. [1]

Energy availability in weight-sensitive sports

Climbing in particular can create pressure to stay light. We prioritise adequate fuelling and screen for low energy availability rather than encouraging restriction. [3]

Hydration in all conditions

Cold reduces thirst and heat raises sweat losses. A practical aim is to avoid losing more than 2% of body mass through sweat, with a fluid plan that suits your setting. [1]

Protein for strength and repair

Climbing, paddling and riding all rely on muscle strength. Most exercising people do well on 1.4–2.0 g/kg/day in 20–40 g servings every 3–4 hours. [2]

Eating well while travelling

Ski seasons, surf trips and overseas regattas mean unfamiliar food and accommodation. We plan practical meals and snacks for the road and the mountain.

Recovery between long days

Multi-day trips and competitions leave little time to recover. When the next session is close, 1.0–1.2 g/kg/h of carbohydrate over the first 4 hours speeds glycogen restoration. [1]

A long day outdoors: fuelling structure

1. Night before: Eat a carbohydrate-rich evening meal and pack food and drinks for the day, allowing extra for delays, weather or a longer session than planned.
2. Before you start: For days lasting more than an hour, a familiar breakfast containing 1–4 g/kg of carbohydrate 1–4 hours beforehand helps top up glycogen. [1]
3. Through the day: Snack little and often, aiming for 30–60 g/h of carbohydrate during sustained effort, with regular fluid even when you do not feel thirsty. [1]
4. After the session: Have a meal with about 0.3 g/kg of high-quality protein plus carbohydrate, especially before another long day. [1]

General guidance from sports nutrition consensus statements. Your practitioner will tailor amounts to you.

Sports in this category

Climbing and bouldering

Strength relative to body mass matters, so we focus on adequate fuelling, finger and forearm recovery, and screening for low energy availability.

Skiing and snowboarding

Long days in the cold, sometimes at altitude, so portable carbohydrate, warm fluids and recovery between consecutive days on the mountain are priorities.

Surfing

Paddling endurance and cold-water exposure across sessions timed by tides and swell, so we plan flexible meals and snacks around unpredictable sessions.

Equestrian

Physical riding plus long competition days at shows and events, so steady energy, hydration and practical food in the lorry or at the venue matter most.

Sailing

Hours on the water with sun, wind and limited storage, so we focus on easy-to-eat food, hydration and fuelling across multiple races in a day.

What we help with

• Running low on energy late in long days outdoors
• Forgetting to drink in cold or windy conditions
• Pressure to stay light for climbing performance
• Finding practical food for the crag, slope, beach or boat
• Eating well on ski seasons, surf trips and overseas regattas
• Recovering between consecutive days of activity

Ongoing support, not one-off sessions

We do not work with athletes on a one-off basis. Sports nutrition works best when it adapts to your training, so we recommend an initial consultation followed by at least three follow-ups.

Sports in this group

• Climbing and bouldering
• Skiing and snowboarding
• Surfing
• Equestrian
• Sailing

Who you could work with

• Jenaed Ruddock, HCPC-registered Sports Dietitian (SENr)
• Beatriz Ribeiro, HCPC-registered Dietitian
• Tom Hill, SENr Sports and Performance Nutritionist

Book your consultation

Book an initial consultation or book a free discovery call to talk it through first. All consultations are online.

Explore more

See all the sports we work with, our RED-S nutrition support, or meet the team.

Frequently asked questions

What should climbers eat on a crag day?

Plan regular, easy-to-carry carbohydrate snacks and enough fluid for the whole day, plus a protein-containing meal afterwards. Climbing places emphasis on strength relative to body mass, so we prioritise adequate fuelling and watch for signs of low energy availability rather than encouraging restriction.

How should I fuel a day on the slopes?

Start with a carbohydrate-based breakfast, carry snacks you can eat with gloves on, and take warm drinks if possible, as cold can reduce thirst. On consecutive days, recovery meals each evening help you keep skiing or riding well through the week.

Do sailors and riders need sports nutrition support?

Yes. Both sports involve long competition days with limited access to food, physical work in variable conditions, and travel. We plan practical food and hydration strategies that suit the boat, the lorry or the venue.

Can you help surfers plan around unpredictable sessions?

Yes. Surf sessions depend on tides and swell, so we build flexible meal and snack options that work whether you paddle out at dawn or late afternoon, and support recovery after long sessions in cold water.

Is one consultation enough before a trip or season?

We do not work with athletes on a one-off basis. Outdoor seasons and trips change your needs as conditions and training shift, so we recommend a minimum of three follow-up consultations after your initial online consultation to review and adjust your plan.

Do you support young climbers, skiers or riders?

These pages are for adult athletes. Young athletes are supported through our paediatric team, with advice tailored to growth and development.

References

1. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501–528.
2. Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
3. Mountjoy M, et al. 2023 International Olympic Committee (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). Br J Sports Med. 2023;57(17):1073–1097.