Winter brings outdoor activities, from skiing down snowy slopes to carving ice on a brisk morning skate. But trading the gym for the great outdoors requires more than just warm clothing. Cold weather workouts demand extra attention to fuel your body and keep it protected.

Burning Bright: Energy for Winter Warriors

While shivering might seem like a calorie-burning bonus, research shows that cold weather workouts don’t necessarily mean extra calories torched. However, the body does work harder to maintain warmth, requiring strategic fueling to keep you going.

Pre-Workout Power:

• Carb & protein rich meal: 2-4 hours before your workout, refuel with a hearty meal like oatmeal with berries and nuts, or whole-wheat pasta with lean protein and veggies.
• Mid-workout snacks: Every 30-60 minutes, replenish energy with quick bites like a banana, peanut butter sandwich, or energy bar.

Post-Workout Recovery:

• Refill glycogen stores: Within 30-60 minutes of finishing, refuel with a carb-and-protein snack like low-fat chocolate milk, fruit and yogurt smoothie, or graham crackers with nut butter.

Hydration Hero:

Don’t let the lack of thirst fool you! Cold air suppresses the urge to drink, but dehydration remains a risk. Aim for 16 ounces of water per hour of exercise, even if you don’t feel thirsty. Consider warm liquids like tea to encourage hydration and keep your airways moist.

Gearing Up for Safety:

• Dress in layers: Start with a sweat-wicking base layer, add an insulating layer like fleece, and top it off with a waterproof, breathable outer shell.
• Protect extremities: Gloves, warm socks, and a hat are essential to prevent frostbite. Consider a scarf or face mask to protect your airways and maintain moisture.
• Know the limits: Hypothermia and frostbite are serious risks in extreme cold. Avoid extended exposure when temperatures drop below 0°F or wind chills reach -17°F.

Bonus Tip: Research suggests increasing carbohydrate intake during planned breaks in cold-weather training, especially for prolonged activities. This can help Navy SEALs and everyday athletes alike maintain energy levels and perform their best.

By following these tips, you can conquer winter workouts with confidence, enjoying the invigorating benefits of exercise without compromising your health or performance. So, gear up, fuel up, and embrace the frosty fun of winter!

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