Eat to Endure: Fueling Winter Missions & Multi-Day Efforts

Cold weather adventures are their own beast. Whether you’re cross-country skiing for 3 hours, fastpacking all day, or moving through snow on a multi-day trail mission….your fuelling needs shift. Fast.

This is your guide to keeping warm, steady, and energised when the temps drop and the terrain doesn’t.

Why Cold Changes the Game (Especially for Women)

• You burn more calories in cold due to thermoregulation
• Your body may suppress thirst, but dehydration risk is still high
• Blood flow moves away from the gut, slowing digestion
• Hormones affect how well women thermoregulate and metabolise carbs

In colder temperatures, oestrogen and progesterone influence how your body shuttles energy and retains heat. During the luteal phase, a slight rise in body temperature and resting energy expenditure means your fuel needs may increase. Cold stress also amplifies cortisol, which may impair carb uptake if you’re under-fuelling.

The 3-Hour Rule (and Beyond)

3 hours: Prioritise early fuelling and hydration. Use snacks you’d tolerate while running.

All-day (5–8 hrs): Include fat + protein in small amounts to stabilise energy. Think: oat balls, tahini wraps, nut butter pouches.

Multi-day: Recovery fuelling becomes key. Warm, digestible, salty meals help you absorb calories and stay warm overnight.

Smart Fuelling in the Cold

Warm breakfast before you start:

• Oats + nut butter + maple
• Savoury rice + eggs or tofu scramble

During movement:

• Skratch chews or hydration mix
• Chocolate-covered almonds or salty trail mix
• Mashed sweet potato in a squeeze pouch
• Trail Butter nut butter pouches – great for high-fat energy with flavour and texture (find at Aid Station)
• Frog Fuel collagen shots – compact and cold-resistant, ideal for muscle support on multi-day efforts

Post-mission:

• Rehydrate with warm electrolyte mix
• Hot meals high in carbs + salt (e.g. ramen with greens, lentil stew + rice)

Packable Cold-Weather Fuel

• Doesn’t freeze: energy balls with tahini or dates, nut bars, tortillas
• Easy access: store food in inner jacket pockets to keep warm
• Savoury options: cheese cubes, miso broth sachets, smoked tofu bites
• Try UnTapped Waffles – portable, carb-rich, and cold-tolerant (available via Aid Station)

Female-Focused Considerations

• During the luteal phase, you may crave more salt and burn slightly more at rest, honour that
• If you feel cold easily, focus fuelling early and often, don’t wait for hunger
• If your gut shuts down in cold, try sipping warm liquid calories like miso broth or diluted electrolyte mix
• Consider adjusting caffeine use if you’re in the luteal phase or already experiencing stress/cold-induced fatigue

Reflection Prompt

Where am I underfuelling because I’m trying to be light, efficient, or ‘tough’? How can I meet my body’s winter needs with more clarity and care?