Running in the cold: What to eat?

It is not true that the cold itself increases your energy consumption. “Only when your body starts to cool down will you use more energy.”, 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. “That is why it’s crucial to eat well before setting off on your winter run.”, Evelyne emphasises.

Start warm: Choose the right pre-run snack

Did you know that food not only gives you energy, but can also literally warm you up? “After eating, your body produces 10% more heat. This process is called thermogenesis.”, 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. “Make sure your snack is easy to digest and contains little fat and protein.”, Evelyne adds as a tip. “Eat it half an hour before you start, or just before a longer workout. That way you’ll start warm and full of energy.”

Energy refuel along the way

Bringing an extra snack on winter runs can be a lifesaver. “A cereal bar, energy gel or a piece of gingerbread are perfect choices,” says Evelyne. “You 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.”

Don’t forget to hydrate

“Many runners don’t drink enough when it’s cold. They think they sweat less or want to avoid having to pee along the way. But that's not sensible at all,” Evelyne warns. You burn seven to ten times more energy while running than at rest, which causes your body to lose heat and moisture. “If 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%,” explains Evelyne. “Preferably choose lukewarm or room temperature water. Very cold drinks cost your body extra energy to warm up.”

Warm up and recovery  

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. “A cup of hot chocolate milk or milk and honey is perfect,” says Evelyne. “These 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!”

Eat smart, run better

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. “With the right approach, you’ll 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!”, concludes Evelyne.