Fueling cold-weather efforts without guesswork

Cold air tricks runners into under-fueling. Appetite drops, gels freeze, and water tastes like a science experiment. The fix isn’t heroic—it’s deliberate. Build this simple framework into your winter weeks so energy stays steady and digestion remains calm.

• Pre-run warmth + carbs. Ninety minutes before the run, sip a mug of warm broth or miso and eat 20–25 grams of quick carbs (rice crackers, maple waffles). Heat primes digestion; the light carbs stop cortisol spikes.
• Pocket-friendly fuel. Stash squeeze bottles upside down in your vest so the nozzle doesn’t freeze, and add a pinch of salt to everything. Pancake syrup mixed with ginger tea concentrate works for sips every fifteen minutes.
• Crunchy backups. Freeze-resistant snacks like stroopwafels or fig bars stay edible even at −5 °C. Break them in half before heading out so you’re not wrestling wrappers with numb fingers.
• Post-run “heater.” A thermos with equal parts hot chocolate and coffee plus whey or collagen shuts down the shivering, delivers protein, and restocks glycogen fast.

Track what actually gets eaten—not what you planned. After two or three runs you’ll dial in the amount and your stomach will stop rebelling. The goal is steady energy, warm hands, and a brain that no longer views winter miles as punishment.