{"id":2260,"date":"2025-04-14T16:47:32","date_gmt":"2025-04-14T14:47:32","guid":{"rendered":"https:\/\/energy.golazo.com\/sportslab\/?p=2260"},"modified":"2025-05-30T14:56:53","modified_gmt":"2025-05-30T12:56:53","slug":"running-in-the-cold-what-to-eat","status":"publish","type":"post","link":"https:\/\/energy.golazo.com\/sportslab\/en\/running-in-the-cold-what-to-eat\/","title":{"rendered":"Running in the cold: What to eat?"},"content":{"rendered":"
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Running in the cold: What to eat?<\/h1>\n\t\t<\/div>\n\t<\/div>\n\t
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Winter runs are refreshing and invigorating, but they also entail extra challenges. Do you need more fuel running in the cold? How do you make sure you stay warm and perform at your best? \u201cCold temperatures do not automatically increase your energy consumption\u201d, explains sports nutritionist Evelyne Coppens. \u201cBut when your body starts to cool down, it can demand extra energy. In addition to the right clothing, nutrition plays a crucial role here. By making the right food choices, you will get the most out of your winter workouts.\u201d<\/strong><\/p>\n

It is not true that the cold itself increases your energy consumption. \u201cOnly when your body starts to cool down will you use more energy.\u201d, explains Evelyne. Exactly how much depends on factors such as temperature, the intensity level of your workout and how many layers of clothing you are wearing. \u201cThat is why it\u2019s crucial to eat well before setting off on your winter run.\u201d, Evelyne emphasises.<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/section>\n\n\n\t

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Start warm: Choose the right pre-run snack<\/h3>\n

Did you know that food not only gives you energy, but can also literally warm you up? \u201cAfter eating, your body produces 10% more heat. This process is called thermogenesis.\u201d, explains Evelyne. She recommends eating a high-carbohydrate snack to stay warm while exercising. If you would like to enhance the effect, opt for something hot, like a cup of tea with honey, a plate of steaming pasta, creamy oatmeal, or a warm pancake or banana. \u201cMake sure your snack is easy to digest and contains little fat and protein.\u201d, Evelyne adds as a tip. \u201cEat it half an hour before you start, or just before a longer workout. That way you\u2019ll start warm and full of energy.\u201d<\/p>\n

Energy refuel along the way<\/h3>\n

Bringing an extra snack on winter runs can be a lifesaver. \u201cA cereal bar, energy gel or a piece of gingerbread are perfect choices,\u201d says Evelyne. \u201cYou never know, you may have to stop running because of an injury or because you get lost. In a situation like that, extra energy is essential. It helps your body to stay warm and stops you from cooling down quickly.\u201d<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/section>\n\n\n\n\n\n\n\t\t\t

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Don\u2019t forget to hydrate<\/h3>\n

\u201cMany runners don\u2019t drink enough when it\u2019s cold. They think they sweat less or want to avoid having to pee along the way. But that’s not sensible at all,\u201d Evelyne warns. You burn seven to ten times more energy while running than at rest, which causes your body to lose heat and moisture. \u201cIf you wrap up warm, you sweat nearly as much as at normal temperatures. Moreover, you lose moisture through your breathing. So remember to drink regularly, even if you are less thirsty. The cold reduces your thirst reflex by 40%,\u201d explains Evelyne. \u201cPreferably choose lukewarm or room temperature water. Very cold drinks cost your body extra energy to warm up.\u201d<\/p>\n

Warm up and recovery<\/h3>\n

After a winter run, you deserve a moment for yourself. A hot shower feels like a real reward, but don’t forget to have a tasty recovery snack afterwards. \u201cA cup of hot chocolate milk or milk and honey is perfect,\u201d says Evelyne. \u201cThese drinks normalise your body temperature as well as boost your recovery thanks to the ideal mix of carbohydrates and proteins. A delicious finish after a cold workout!\u201d<\/p>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/section>\n\n\n\n\n\n\n\n\n\n\t

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Eat smart, run better<\/h3>\n

Running in the cold does not require huge adaptations, but eating and drinking wisely makes a huge difference. Start with a warming snack beforehand, take a high-energy snack for the road and make sure you hydrate sufficiently. This will help you stay warm, keep your energy levels up and perform at your best. \u201cWith the right approach, you\u2019ll get the most out of your workouts even in winter. So put on your running shoes, brave the cold and enjoy a wonderful winter run!\u201d, concludes Evelyne.<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/section>\n\n\n

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See More \u203a<\/b><\/a><\/div><\/a><\/div><\/div><\/div><\/div>\t<\/div>\n<\/section>","protected":false},"excerpt":{"rendered":"","protected":false},"author":18,"featured_media":2256,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4],"tags":[7],"class_list":["post-2260","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-inspiration","tag-news"],"acf":[],"yoast_head":"\nRunning in the cold: What to eat? - Golazo Energy<\/title>\n<meta name=\"description\" content=\"Winter runs are refreshing and invigorating, but they also entail extra challenges. Do you need more fuel running in the cold? 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