Nutrition for Cold Weather Training
Snowshoeing with my dog, Stout, is my favorite winter training
An added bonus to cold weather training is the landscapes take on new beauty
I am not sure if I was inspired by the Russian training montage of Rocky training to fight Ivan Drago but winter is one of my favorite times to run. Plus it is a great way to help manage holiday weight gain AND come into New Years Resolution season already ahead of the game. However, cold weather training is not to be taken lightly. The more extreme weather conditions can make bonking, dehydration, or accidents more severe. For this reason it is incredibly important to take your hydration and fueling seriously.
Landscapes can be more dangerous
And help can be further away than ususual
As always hydrate properly before, during, and after training no matter the temperature. While you may sweat less in the cold it may not be as significant as one would think. Not only is sweat hidden by layers of clothing, dressing too heavy can increase sweat loss. Also, drier air allows for rapid sweat evaporation, not to mention you lose water in each breath due to warming and hydrating the cold, dry air. So how much fluid do you need? Hydration needs are very individualized, but according to the USA Track and Field Committee:
- Drink 17-20 oz fluid 2-3 hours prior to working out, then 10-12 oz 15 minutes before the workout. Urine should be light hay colored to almost clear
- During the workout consume 4-16 oz of fluid every 15 minutes, sports drink being consumed after the first hour.
- Fluid loss of 1%-2% can compromise performance. For each pound lost due to sweating drink 24 water or sports drink.
- To determine how much to drink weigh yourself before and after your run. The idea is to remain about the same weight. If you gained weight you drank too much. Another indication that you are drinking too much is fluid “sloshing” in your stomach.
Just as hydration is still important in cold weather, so is fueling. You do not necessarily burn more energy in the cold, but a greater ratio of energy warming the cold air and to carry the excess clothing. Standard fueling practices should be maintained:
- Pre workout meals should be be eaten 2-4 hours prior to a workout with an emphasis on carbohydrate while keeping fat and protein moderate to low. For example, Low fat yogurt + fruit + granola could be an option.
- 30-60 minutes prior you could also have something small and easily digestible to ensure your fuel tank is topped off. Sports gel or fruit are possible options.
- 30-60 grams of carbohydrate per hour exercise
However, in cold weather it is more important to carry extra fuel just in case anything should happen leaving you stranded. In cold weather try to keep your fluids and food close to your body to prevent freezing. As we know eating creates heat, which is particularly useful in the cold or after after a cold run. Standard post workout refueling practices apply:
- 1-1.5 gram carbohydrate per kilogram body weight
- Keep protein and fat moderate to low
- Eaten within 30 minutes after training
This is great time to have a hot bowl of soup with a hearty piece of 100% whole grain bread. A hot meal is a great way refuel AND reheat. Try out this Pumpkin Soup. It is hot, tastes great, is easy to make, and earned me an “A” in college.
Be safe by fueling, hydrating, and preparing well
Brunozzi Pumpkin Soup
Ingredients:
2-28 oz cans of pureed pumpkin (or 5 pounds of baking pumpkin, baked and pureed)
3/4 cup whole milk
1 tbsp minced, fresh ginger
1 tsp cinnamon
dash of ground clove
dash ground coriander
2-3 tbsp brown sugar
1 cup low sodium chicken broth
1 cup cranberries
1 cup chopped scallions
One loaf hearty bread of your choice, 100% whole grain if possible
Instructions:
Combine ingredients in a pot heat to a simmer, stir frequently. Serve hot. Garnish with cranberries and scallions. Dip with bread. Makes about 7 servings.