What’s the ideal breakfast to prevent cramps on the slopes?

What's the ideal breakfast to prevent cramps on the slopes?
The Editors
Santa Fe, NM

Mar 2, 2011
Outside Magazine


Cramping occurs when the body lacks sodium (salt), which is lost through sweat. If you're prone to cramping when you exercise and you eat a clean diet without lots of processed foods, adding light amounts of salt to your food can help you avoid cramps. For instance, try a little mustard (one packet has the same amount of sodium found in an 8-oz Gatorade Endurance), or toss some hot sauce on your eggs.

To build the perfect pre-ski breakfast, try to balance high-fiber carbs (whole wheat toast, cereal, oatmeal), protein (yogurt, milk, eggs), healthy fats (nuts, nut butters, avocado) and 20 ounces of fluid (in addition to any coffee). Here are a few sample breakfasts:

  • Egg Sandwich: Whole wheat English muffin, 1 slice of Canadian bacon, 1 slice of 2% cheese and mustard.
  • Hard-Boiled Eggs: 2-3 hard-boiled eggs (lightly salted or drizzled with hot sauce), 2 slices of whole wheat toast and a banana.
  • Oatmeal: 1 serving of oatmeal, 1 spoon of peanut butter, and 1 cup of berries

Once you're on the slopes, stay hydrated with water and sports drinks. Try a higher electrolyte sports drink like Gatorade Endurance or add an electrolyte packet to regular Gatorade or water.
- Amanda Carlson-Phillips

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