Nutrition for Colder Months

As the days get shorter and temperatures drop, it’s easy to let nutrition slide. Comfort foods become more tempting, and darker mornings can make healthy habits harder to stick to. But this is exactly when your body needs the right fuel to stay energised, strong, and resilient.

During the colder months, the immune system works harder, and the body burns more energy to stay warm. Focus on meals that deliver steady energy and support recovery from training. Think hearty but nutritious options like roasted sweet potatoes, salmon, lentil stews, and warming bowls of oats topped with berries and seeds.

Protein remains key, it keeps you fuller for longer and helps maintain muscle through winter. Include lean meats, eggs, beans, or Greek yoghurt, and add omega-3 rich foods like salmon, flaxseed, or walnuts to reduce inflammation and support brain function.

Micronutrients also play a big role. Vitamin D levels drop when sunlight is scarce, so include fortified foods or consider supplementation. Load up on immune-boosting foods rich in vitamin C and zinc, such as citrus fruits, peppers, and leafy greens.

Hydration is just as important, even if you’re sweating less. Cold air can be dehydrating, so make use of herbal teas and soups to keep fluid intake up.

Eating well through winter builds the foundation for consistent performance and recovery. Prioritise quality, balance, and consistency your body (and your training) will thank you when the new year comes around.