Proper Nutrition for Winter Running (Plus Perfect Post-Run Burrito Recipe!)

Winter places higher demands on your body than any other season, especially when running. The combination of cold temperatures and intense physical activity forces your body to work harder to stay warm, keep muscles loose, and keep oxygen flowing. This makes you burn more energy, so you need to prioritize nutrition when recovering. Adjusting your diet for winter running can optimize your performance, maintain your energy levels, and support muscle recovery.

Written by May C.
Edited by Pavlína Marek

 

Before the Run

When running in colder temperatures, you need enough energy to fuel both your workout and your body’s efforts to stay warm. Because of this, cold environments increase energy expenditure, so runners need to consume slightly more calories before heading out for a winter run. However, it’s not only about calories in, calories out; what you consume matters, too.

Carbohydrates: Carbs are your primary energy source during running. They’re the type of food your body prioritizes to give you the steady energy you need when going on a sustained-effort run. Once carbs in the form of glucose in your bloodstream and glycogen in your liver and muscles are depleted, your body switches to fat.

Warm Foods: Consuming warm food and drink before your run, such as oatmeal, soup, or tea, can help raise your core temperature and reduce the discomfort of starting a run cold. It will help your body do its job in keeping you warm so it can better focus on doing what it needs to for the other aspects of your run.

Hydration: Dehydration can sneak up on you during winter runs! Even though you may not feel as thirsty because you aren’t hot and sweaty, your body needs to replenish the water you’re using all the same. It’s important to drink about what you usually would on a run in warmer (but not hot) weather, even if it’s near freezing. 

After the Run

After your run, your body needs carbohydrates to replenish energy stores and protein to repair muscle tissue. Meals before and after runs should include high-quality protein sources like beans, legumes, or lean meats paired with whole grains or rice for an optimal recovery meal. Fats also play a role in recovery by giving you an extra source of energy for your body to use, speeding up how well you’ll be before your next run!

A woman on a run in the snow is eating an orange

Since we’re focusing on what we need in the food we eat, included below is a recipe that packs everything we’ve talked about into one meal! This vibrant burrito bowl is not only a flavorful post-run meal but also packed with complex carbohydrates, protein, and healthy fats—all designed to optimize recovery. It’s a perfect dish for warming up after a cold-weather run while replenishing your body’s depleted stores.

Winter running challenges your body in new ways, but with the right fuel–both before and after the run– you can optimize your recovery and next performance. So go out, enjoy your run, and reward yourself with a delicious, nutritious meal afterward that’ll work just as hard as you just did.

Recipe: Spiced Sweet Potato and Black Bean Burrito Bowl

Makes two servings. Recipe author: May C.

Ingredients:

  • 1 large sweet potato, peeled and cubed (150g)
  • 1 cup black beans, drained and rinsed (150g)
  • 1/2 cup quinoa, uncooked (90g)
  • 1/2 cup corn kernels, fresh or frozen (85g)
  • 1/4 red onion, thinly sliced (25g)
  • 1 avocado, diced (100g)
  • 1/4 cup Greek yogurt or dairy-free alternative (60g)
  • 2 tablespoons salsa verde (30ml)
  • 1 tablespoon olive oil (15ml)
  • 1 teaspoon smoked paprika
  • 1 teaspoon cumin
  • 1/2 teaspoon chili powder
  • Salt and pepper to taste
  • Fresh cilantro for garnish
  • Lime wedges for serving

Instructions:

Preheat the oven to 400°F (200°C). Toss the sweet potatoes in olive oil, smoked paprika, cumin, chili powder, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes until tender and caramelized.

While the sweet potatoes are roasting, cook the quinoa according to the package instructions.

In a skillet, sauté the red onion and corn over medium heat until softened. Stir in the black beans and cook for an additional 2-3 minutes.

Assemble the bowl: Start with a base of quinoa, then add the roasted sweet potatoes, black bean mixture, and avocado. Top with Greek yogurt, salsa verde, and garnish with cilantro. Serve with lime wedges.

Nutrition Information (per serving):

Calories: 490 kcal
Carbohydrates: 67g
Protein: 18g
Fats: 20g
Fiber: 16g



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