Training in cold weather is becoming increasingly popular, both among endurance athletes and those who train outdoors during the winter months. Running, cycling, mountain sports or simply outdoor training expose the body to low temperatures, which represent a significant physiological challenge. Running, cycling, mountain sports or simply outdoor training expose the body to low temperatures, which represent a significant physiological challenge. When managed correctly, training in cold conditions can offer significant benefits; if underestimated, however, it can compromise performance and increase the risk of injury. Alongside the technical aspects of training, nutrition plays a key role in supporting the body in these environmental conditions.
What happens to the body when you exercise in the cold?
When the outside temperature drops, the body activates thermoregulatory mechanisms to maintain a constant internal temperature. One of the first effects is peripheral vasoconstriction, which reduces blood flow to the skin and limbs to protect vital organs.
This can result in increased muscle stiffness and reduced sensitivity, increasing the risk of muscle spasms or uncontrolled movements. From an energy perspective, cold weather leads to an increase in calorie expenditure: the body consumes more energy to produce heat, both through muscle activity and through metabolic mechanisms such as thermogenesis. Training in the cold, therefore, is not only a physical challenge, but also a metabolic one.
The benefits of training in the cold
If approached gradually, the cold can become an ally. Among the main benefits we find:
- improved cardiovascular adaptation: thanks to the work of the circulatory system under conditions of thermal stress;
- stimulation of metabolism: with an increase in overall energy consumption;
- improved mental resilience: because training in difficult climatic conditions requires concentration and the ability to manage discomfort.
However, these benefits only emerge if the body is adequately supported, especially in terms of nutrition.
Food and cold: more energy and better quality
One of the most common mistakes is eating as you would in summer, underestimating your increased energy requirements. In winter, and especially during cold workouts, it is essential to ensure a sufficient and well-distributed caloric intake.
- Carbohydrates remain the main source of energy for physical activity. In cold weather, muscle glycogen tends to run out more quickly, so it's helpful to prioritize complex carbohydrates like whole grains, rice, potatoes, and legumes, without neglecting a portion of simple carbohydrates in the pre-workout to have readily available energy.
- Fats play an even more important role during the cold months. In addition to providing long-term energy, they contribute to heat production. Good-quality fats – such as those found in extra virgin olive oil, nuts, seeds and oily fish – also help to modulate inflammation and support the immune system, which is often put to the test by the cold.
- Finally, proteins are essential for muscle maintenance and recovery. Training in the cold can increase muscle micro-damage, making adequate protein intake distributed throughout the day even more important.
With low temperatures, thirst diminishes, but fluid loss continues, even through breathing and sweating under layers of technical clothing. Mild dehydration can reduce performance and increase the perception of cold.
It is advisable to drink regularly throughout the day and, when possible, to choose warm or room temperature drinks, which are more pleasant and help maintain thermal comfort. Herbal teas, light teas or broths can be excellent post-workout solutions.
Training in the cold also puts stress on the immune system. A diet rich in vitamins and minerals is essential for preventing energy slumps and seasonal infections. In particular: vitamin C (citrus fruits, kiwis, green leafy vegetables), vitamin D, which is often deficient in the winter months, and minerals such as iron, zinc and magnesium, which are involved in energy metabolism and muscle function.
Training in cold weather can be an extremely effective and stimulating experience, but it requires care and preparation. In addition to appropriate clothing and thorough warm-up, nutrition is a fundamental tool for supporting the body, improving performance and reducing risks. Eating sufficiently, in a balanced and conscious manner, allows you to transform the cold from an obstacle into a resource, making winter training not only possible, but also beneficial.
(Article by Dr. Gioia Girardi)
