Sports nutrition during cold weather: Here's how to keep performing in low temperatures
The winter months bring changes not only in the weather, but also in your training routine. Cyclists switch to gravel or mountain bike trails more often, while runners seek out the woods more often. In addition to adjustments in your training, it is also important to adjust your diet to the cold.
What should you eat during cold weather?
During cold weather, your body needs more energy to stay warm. At the same time, you often need less fluids than in warm temperatures. This means that you get less carbohydrates through drinking. It is therefore important to compensate by taking a bar or gel a little more often.
But don't you need fluids at all? You certainly do!
You drink less during cold weather. How do you fix this?
Cold weather reduces your sense of thirst, causing you to unknowingly drink less. This can lead to fluid deprivation, which negatively affects your performance and recovery.
Solutions:
- Drink at set times, regardless of your sense of thirst.
- Choose hot drinks. Did you know that you can also prepare our isotonic with hot water?
- Use your bike computer or sports watch and drink, for example, after every 5-10 minutes of cycling or after every 1-2 kilometers of running.
Tip: Test your fluid loss by weighing yourself before and after your workout. The difference, minus the amount you drank, indicates how much fluid you lost.
Do you burn more calories when you exercise in cold weather?
Yes, during cold weather your body burns slightly more calories to maintain your core heat. The colder it is, the harder your body has to work to stay warm, especially if you wear light clothing. This can affect your energy balance, especially during long workouts. So make sure you get enough calories to keep your energy levels up.
So what should you eat during low temperatures?
In addition to your normal eating schedule, it is wise to eat more during exercise. We recommend getting between 60 and 80 grams of carbohydrates per hour, depending on the duration and intensity of your workout.
Dietary recommendation for 60 grams of carbohydrates per hour:
- 300 ml isotonic sports drink (19 g carbohydrates).
- Every 30 minutes: 1 Endurance bar (25 g carbohydrates) or 1 Pro Fruit Gel (22 g carbohydrates).
Dietary recommendation for 80 grams of carbohydrates per hour:
- 300 ml isotonic sports drink (19 g carbohydrates).
- Every 20 minutes: 1 Endurance bar (25 g of carbohydrates) or 1 Pro Fruit Gel (22 g of carbohydrates).
Additional tips for cold weather
- Our Endurance bars remain soft and do not harden at low temperatures.
- Use an insulated water bottle and make your sports drink with warm water.
- Wear multiple layers of clothing; the air between layers helps your body stay warm better.
- Take extra vitamin D3. This vitamin is especially important in winter for your immune system and performance.
The right nutrition and proper preparation will keep you performing optimally even during the cold months. Want more advice or to try our products? Take a look in our webshop!
