Featuring Anthony DiMarino, RD, CPT · Eat. Move. Improve.

Winter nutrition doesn’t have to be complicated. It just needs to be consistent.

Part 1 of the Train Smarter Series covered how to train smarter through winter: heavier lifting, purposeful endurance work, getting outside when possible. Part 2 focuses on supporting it by covering what to eat, how to hydrate, and recovering properly when schedules are busy.

Anthony DiMarino, registered dietitian and certified personal trainer, offers practical nutrition advice for real life, not just ideal conditions. His approach to winter fueling isn’t about tracking macros or following a rigid plan.

It’s about matching what you eat with your body’s demands, and staying consistent despite the holidays, travel, and shorter days.

“Winter training is already stressful. Nutrition shouldn’t add to it,” he explains.

Here’s his essential framework for fueling well through the base season.

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The Biggest Winter Nutrition Mistake: Under-Fueling

Cold weather can suppress thirst and appetite in surprising ways. You’re not as hot or sweaty. Produce isn’t as available or as fresh as it is in summer. It’s easy to fall behind on both fluids and calories without realizing it.

Paying attention to the warning signs of dehydration is crucial, says Anthony. Fatigue and performance dips aren’t always limited to hard training.

Don’t go for too long without eating, even on easy days, he emphasizes. Prioritize small, consistent meals to keep your energy and moods steady.

Fuel With Purpose: Match Your Fuel to Your Activity

Whether you’re training for a race or to maintain fitness, intentional fueling is key.

For athletes, that means the type of workout you do should guide what and when you eat. For example, your post-workout recovery is different after hard interval sessions than a recovery walk.

For endurance days, the focus is steady carbohydrate intake. Aim for a simple carb source, such as energy chews, 30–60 minutes before the session gets things started.

After the first hour of effort, one serving of simple carbs every 15–20 minutes keeps energy steady.

For workouts over 90 minutes or with heavy sweating, consider an electrolyte powder to replace essential minerals, such as sodium and potassium.

Strength & HIIT Days: Fast Fuel & Protein Recovery

For shorter and more intense workouts, such as HIIT or lifting, Anthony explains that the priority is protein.

“Easily digestible protein helps the body recover and grow. Aim for 20–30 grams within 30–60 minutes. Keep it simple.”

Recovery Days: Micronutrients & Light Protein

On easy or recovery days, micronutrient-dense foods that support immunity and repair are ideal. Leafy greens, colorful fruits, nuts, and warm soups. Less about fuel, more about foundation.

Overall, planning ahead is your best bet, explains Anthony. “Eat for the next workout and the one after it. Planning ahead keeps energy balanced across the week rather than reactive to how you feel in the moment.”

Winter Cycling Nutrition: How to Fuel Long Rides in the Cold

For winter base rides, fuel early with simple carbs. Add electrolytes for workouts over 90 minutes, and eat plenty of real foods like bananas, chews, dates, or energy bars. Aim for at least 20g of protein within 45 minutes after a workout.

Winter Running Nutrition: What to Eat Before Cold-Weather Runs

When it’s cold outside, consume carbs 30–60 minutes before your run. That might be a banana, toast, or sports drink to maintain energy during endurance workouts. After your run, pair protein with a carbohydrate to replenish glycogen and recover faster.

Real Food Matters More Than You Think

Supplements and protein powders have their place, but winter is the perfect time to focus on consuming real, simple foods. Now is when the body benefits most from the full nutrient profile that whole foods provide.

Recover Stronger: Aim for 20–30g Protein

Post-workout, the combination is simple: a light, easily digestible protein source paired with a carbohydrate to rebuild glycogen.

Try these quick and easy snack ideas:

• Greek yogurt + fruit
• Turkey + crackers
• Peanut butter + banana
• Hard-boiled eggs + pretzels
• Cottage cheese + cereal
• Tuna pouch + rice cakes

Short on time? Prep one protein-rich snack the night before.

Winter Anti-Inflammatory Boosters

For immune support and recovery through the base season, Anthony loves anti-inflammatory foods. They work best when they’re part of how you eat consistently, not added as a winter intervention, he explains.

His favorites include:

• Ginger
• Garlic
• Turmeric
• Dark chocolate
• Herbal teas
• Leafy greens
• Berries (fresh or frozen)

He also recommends warm soup. It delivers a full meal, electrolytes, and additional fluid from the broth in a single bowl.

“Winter is a great opportunity to choose soup often. Make your own to limit sodium and maximize protein. Want to up the nutrition? Try bone broth — it’s higher in collagen and keeps your joints and gut healthy.”

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Winter Dehydration: The Sneaky Performance Killer

You might not feel as dehydrated in the colder weather, but it can happen quickly. Heated indoor air, sweaty workouts, and lower thirst signals can make it easy to lose track of your hydration.

Anthony’s cues to watch for include dark or decreased urine, cramping, fatigue, difficulty concentrating, dry skin, and inexplicably flat performance. Any of these, especially when combined, usually point to hydration before fitness.

Indoor Training: How to Fuel for Zwift, Treadmills & Trainer Sessions

Indoor training looks and feels different than outdoor rides. Dry, heated air and reduced airflow can increase sweat rate, leading to dehydration that can limit your Zwift rides and bike trainer workouts, treadmill runs, and home spin classes.

If your energy levels are sapped or your legs consistently feel sluggish, aim to consume carbs every 15–20 minutes after the first hour and keep your electrolyte levels topped off.

Fueling Through the Holidays Without Losing Momentum

The holidays aren’t a nutrition problem. The all-or-nothing mindset that surrounds them is.

Anthony’s approach is straightforward: keep indulgences to the actual gatherings, not the days and weeks around them. Enjoy the meal. Skip the extended spiral. Return to your normal routine at the next meal without guilt or ceremony.

“The holidays are temporary and it’s OK to enjoy them. Keep indulgences to specific gatherings. ‘No’ is a full sentence.”

He’s a big fan of this simple approach:

Before the event:

• Have a small protein + carb snack
• Drink water
• Don’t arrive starving

During the event:

• Choose foods you actually enjoy
• Skip the rest
• Eat slowly and mindfully

After the event:

• Hydrate
• Take a short walk if it feels good
• Return to your normal routine for the next meal

Resetting After Travel or Holiday Breaks

Athletes who care most about their performance tend to be hardest on themselves when routines slip (us included).

Anthony reminds athletes that it’s more about perspective than nutrition tactics.

“Those who want to achieve much tend to beat themselves up the most. To fall is human. But to rise above challenges develops resilience and growth,” he explains. “I remind them of their ‘why’ — their internal motivator — and provide strategies to get back to their routine.”

If this sounds familiar, he recommends an anchoring habit to reestablish rhythm after disruption.

“Beginning the day with intention and quiet can help, especially if the past few days have been hectic. Meditation, journaling, deep breathing, goal setting — whatever centers you. The specifics matter less than the consistency.”

Meet Anthony DiMarino

Registered dietitian and personal trainer, Anthony has coached hundreds of individuals in sports nutrition and long-term wellness. Through Eat. Move. Improve., he focuses on practical, evidence-based strategies that help people fuel better and train smarter. He is also the author of A Practical Nutrition, Fitness, and Mindset Guide.

About the Train Smarter Series

Our Train Smarter Series features coaches, dietitians, and training professionals who deliver practical, evidence-backed strategies to help athletes train smarter for life.

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