Cold-Weather Fueling for Busy Mamas (Without Overthinking It)

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Cold weather changes everything — your metabolism, your hunger cues, your energy — and yet somehow, as moms, we’re still juggling homeschool, work, scheduling, holiday events, and trying to squeeze training in before the sun sets at 4:42 p.m.

And listen… none of us athlete+ Moms have time to craft gourmet winter fueling strategies. But I have good news: winter fueling doesn’t have to be complicated. It can be simple, warm, grounding, and incredibly effective.
Honestly, the hardest part is just trusting the process.

Lately, I’ve found that the less I overthink, the better I follow through. When my fueling plan is distilled and clear, my energy is steadier, my workouts feel better, and I’m far less likely to hit that 3 p.m. crash that makes me want to live inside the snack drawer with my kids.

So I wanted to share what’s been helping me this winter — the things that actually matter when it comes to fueling cold-weather training.

Here are my go-tos:

Have your own? I'd love to hear them! Post a comment or email me!

1. You Burn More Energy in the Cold (Even If Your Pace Is Slow)

Your body uses extra fuel to stay warm, manage shivering, increase tension, and balance temperature swings. So if winter training feels sluggish, there’s a 90% chance the issue isn’t fitness—it’s under-fueling.

A common scenario:
You ate a big breakfast, worked for a few hours, then headed out the door with just water and one 90-calorie gummy packet for a “just in case" moment.

A better option:

Eat a protein-rich breakfast first thing
Do your morning tasks
Then eat a small, carb-rich snack 15 minutes before training
Bring easy to eat carbs with you (my favorite is 4HourFuel or a bag of mixed gummies depending on how long my training session is).

This one shift can completely change your winter energy.

2. Start Your Day with “Front-Loaded Fueling”

Your metabolic rate ramps up faster in cold weather. That means eating a breakfast that has 25-30 grams of protein in it is crucial. Even better for your all around health would be to drink a big glass of water first thing in the am, followed by breakfast AND then coffee (if you drink it that is!). I always find that if I start my day like this, I am already starting it with a feeling of success and am better at resisting the temptation to dip into the snack drawer alongside my kiddos through out the day.

A few easy wins include:

A warm protein rich smoothie you can drink while doing kid stuff
Oats with nut butter + protein rich yogurt on the side
Scrambled eggs + bacon + toast + cottage cheese + tomatoes
Cottage cheese pancakes + bacon and an egg

An added bonus of all of these is that my kids love all of these options and their little furnace bodies definitely need winter calories as well. Cold mornings require warm nourishment. Don’t make your body beg for it.

3. Add 150–300 Extra Calories to Longer Sessions

Adding extra calories to your longer training sessions is not "treating yourself", it's necessary and good for you to start thinking of it as "fuel" to keep you feeling strong and powerful while you are out doing your thing. If you come home starving, you will most likely do what we all do: raid the fridge with out thinking about what your body really needs and instead over eat on empty calories. Trust me, I have done this plenty of times, and it never feels good afterwards.

What is a good option you ask? Below are my favorites for in training fueling.

4 Hour Fuel Endurance Superfood Smoothie (600 calories with the perfect combo of carbs, protein, salt and fat
Warm Banana Chocolate or Horchata 4 Hour Fuel with a shot of espresso (perfect combo of caffiene + carbs, fat, protein and salt)
Trail mix with more carbs than fat (think old fashioned Chex Mix + M&Ms)
Soft cookies (yes, really)
favorite assortment of your gummies
Hot cocoa with protein and electrolytes (this is my favorite for long ski days)

Winter is no time for the “I’ll just push through” attitude. It's a time to rebuild and train yourself to keep eating while you train.

4. Hydration Still Matters (More Than You Think)

Cold blunts thirst cues by up to 40%.
That means you’re under-drinking even when you think you’re fine.

3 of my go to strategies:

Sip warm water or herbal tea all morning
Add electrolytes to at least one bottle/day - my go to these days is the GoGnarly Hydrate- it tastes good and is easy to drink while riding or running.
Put a cup in my bathroom, everytime I pee - I drink a glass.
After my training I always end up with a ton of water that I didn't drink, so before I let myself go inside, I make myself drink all of it.

Hydration is the quiet variable that keeps your winter energy stable and your immune system supported.

5. Don’t Skimp on Recovery Fuel

If you finish cold, your body is in a stress state. Post-training food calms the system, replenishes energy, and speeds recovery. Prep something before you leave so it’s effortless when you return.

Cozy recovery ideas:

Soup loaded with protein + veggies
Oatmeal with peanut butter, nuts, and fruit
A hot turkey sandwich
A warm protein smoothie

Your winter recovery meals should feel like a hug. Something warm, nourishing, and deeply satisfying.

6. Mamas Need More Fuel—Period

You’re not just training. You’re lifting kids, carrying gear, homeschooling, working, driving, managing schedules, and squeezing in movement whenever life cracks open a window.

Winter is heavier, stress is higher and days are shorter.

Under-fueling is one of the biggest performance and mood limiters for active moms during the cold season.

Remember:
More fuel = more energy = more consistency = a happier, stronger Mama.

Winter can feel long, dark, and demanding, but it can also be a season of rebuilding, softening, and quietly getting stronger. Fueling well is one of the kindest things you can do for your body right now. So give yourself permission to eat enough, to drink enough, to warm yourself up, and to honor the work you’re doing- both inside and outside your workouts.

Spring miles are built in winter kitchens. And, you deserve to feel strong ALL season long.

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