Meet Dr. Lisa Spencer. Her current passion sport is backcountry skiing. If you’re unfamiliar, forget about groomed runs and ski lifts. “Backcountry” refers to skiing done outside the borders of a downhill ski resort. 

This includes climbing uphill in fresh snow using tailored equipment, skiing down unmarked terrain, and always being watchful for an avalanche. 

We talked to Dr. Spencer about what brought her to this endurance sport and how she uses protein to maintain the fitness level she needs for all that climbing up and carving down. 

WSN: What is your background and when did you start your sport?

Dr. Spencer: I am a retired professor of education, former director of teaching at the Nutritional Therapy Association, and currently have a practice as a performance nutrition coach (Lisa Spencer Nutrition). I was a three-sport athlete at Dickinson College and a competitive athlete post-college. I am also a founding member of LaunchBreak, a networking community for women athletes who play/ed collegiately, nationally or professionally.

My current passion sport is backcountry skiing. I have been skiing for a long time but recently have been challenging myself with a few longer trips. This requires mental and physical acuity for multiple days in a row; which means really being on-point with my fueling for these days.

WSN: Have you improved your performance since paying attention to your protein intake?

Dr. Spencer: Yes! I have noticed that dialing in my protein intake has been crucial to keeping my strength in training as well as my energy while climbing in the backcountry. I have been lifting and paying attention to my nutrition for a long time, but at 52 years old, I don’t have as much leniency on my nutrition as I did when I was 30. 

I really feel the difference in my training if I don’t keep my protein intake high; I lose stamina and my recovery is a lot slower. I also know I need to keep my protein intake higher to maintain muscle as I age. Additionally, when I’m backcountry skiing I make sure that I intake a good source of protein when I’m climbing. While my primary fuel is a carbohydrate, I find that I have more sustained energy and strength when I add in the protein. It really allows me to keep my energy and focus at a consistent level, through the day and day after day on longer trips. 

WSN: What did you do differently to increase your protein?

Dr. Spencer: Keeping track of my protein intake has really been helpful, I eat about 1g/lb body weight. Even if I don’t keep track of the grams during the day, at the end of the day, I think through the protein that I have taken in and set a plan for the next day, especially if I didn’t get as much as I wanted. 

• I always have protein with breakfast and also 30-40g post-workout. 

• Every snack has about 10g and each meal has about 25-30g. 

WSN: What types of food or supplements did you add?

Dr. Spencer: I added a post-workout protein powder that is non-negotiable in my routine. This ensures that I get 30-40g of protein immediately post-workout. When I do this, I feel a difference in my recovery immediately. When I just have a meal I’m often either lethargic or hungry for the rest of the day. 

I have also found that keeping beef sticks and sliced chicken in my fridge helps me make sure I have protein with lunch and snacks. 

WSN: What specific benefits did you notice?

Dr. Spencer: On a daily basis, I notice my energy and recovery are improved with a post-workout protein smoothie. It’s immediate. Days that I don’t refuel with a smoothie, I don’t recover as well. 

While climbing in the backcountry the impact is immediate also. I can feel more balanced energy when I have some protein throughout the climb. Long-term, I believe it is allowing me to stay strong and stay in the game.

As an athlete, I know firsthand how proper fueling impacts performance and well-being. I created Lisa Spencer Nutrition to empower female athletes with the knowledge and support they need to fuel confidently, feel strong in their bodies, and excel in their sport.