Winter sports, particularly skiing, bring some unique challenges, including what we eat and drink before during and after cold-weather exercise, factors which can directly affect our performance and help us stay warm and comfortable.
First, like in all sports, proper nutrition helps regulate our core temperature, keeps our body warm and provides enough fuel for our working muscles. In warm weather it is easy to sweat and regulate our body temperature and remove excess heat but in cold weather we need to generate more heat to stay warm. Proper nutrition will help replace carbohydrate stores that are being used for exercise and warming. If you don't replace this energy you will likely feel more fatigued and chilled. 
In both cases it is important to incorporate all the food groups, while the amount of food consumes is directly related to the level of the sport. Most of the nutritional information available is aimed at professional athletes and is directly related to giving them the most energy for top performance, providing the best balance between the amount of necessary carbohydrates and proteins.  The tips below are meant for those participating in winter sports for fun, mainly skiing, and we need to take into account the amount of skiing time, age, height and weight.
 
Breakfast: It is best to eat one to two hours before beginning any winter sports activity and the meal should include hot liquids and food with complex carbohydrates such as whole wheat bread, oatmeal, granola, whole what cereal, fresh or dried fruits, as these types of foods are easily digested and break down easily and slowly during physical activity, proving ongoing necessary energy. Also if you don’t eat any fruits you should add some honey or jam which give added energy. In addition it is possible to add some protein such as yogurt, cheese, milk, egg and vegetables but not to exaggerate in the amount as these foods are harder to digest.  Also children, teenagers and thin adults should have a nosh during their skiing such as energy bar or drink in order to give them   some necessary instant energy.
  
Lunch: After a few hours of skiing it is important to take a rest for lunch. This meal should incorporate carbohydrates such as legumes (beans, peas and lentils which are  among the most versatile and nutritious foods available), potatoes, sweet potatoes, pasta etc, in order to build up our muscle glycogen stores and to  replace carbohydrate stores that we used during the activity  and for  warming. We should also eat some protein to build mass muscle, the best source being  fish or chicken, as these digest more easily and will not slow us down.   This meal is extremely important as if we don't replace this energy lost during the morning ski we will most likely feel more fatigued and chilled.

Dinner:  After a long day of skiing and/or boarding, both liver and muscle glycogen stores will be partially or fully depleted and there will be a large calorie deficit. Dinner should be similar to lunch and should incorporate carbohydrates as well as a large portion of protein. The protein can include red meat, fish or chicken. 

Liquids: One of the biggest mistake winter athletes make is waiting until they're thirsty to start drinking, which generally signals a three percent level of dehydration and up to a 15 percent decline in maximal performance capacity. This is why fluids, especially water, are as important in cold weather as in the heat. To avoid dehydration, try to consume 4-8 ounces of fluid every 15 minutes of activity,
It is important to remember that each and every muscle movement in skiing and snowboarding burns calories, so proper fueling (eating) prior, during and after a day on the slopes is essential. All in all proper nutrition for a day on the slopes is fundamental for optimal performance and muscle glycogen.

Happy Trails..