How to Train and Fuel Smart During the Winter: Expert Advice from Omnia Performance

Winter can be a tricky time for athletes. Shorter days, colder temperatures, and unpredictable weather all present challenges to staying consistent with training and nutrition.

Coach Kieran, and Head of Performance Nutrition, Tom, explain how to train smart, fuel properly, and maintain consistency through the colder months.

Whether your goal is hybrid training, endurance, strength, or general performance, this guide will help you navigate winter while staying healthy, motivated, and injury-free.

1. Adjust Your Training Goals for Winter

Kieran emphasises that winter is the perfect time to focus on areas that might not be your primary goal during the rest of the year. “If you can't go fishing, spend time mending your nets,” - a reminder that sometimes it’s better to work on gaps in your training rather than force high-intensity efforts in difficult conditions.

For example, if your goal is to run a personal best mile, icy roads or strong winds can make that risky. Instead, focus on building your aerobic base with easy runs, strength sessions in the gym, or other winter-friendly training modalities. Assess your weaknesses and use the winter months to strengthen them safely and effectively.

2. Fueling Smart for Immune Support and Performance

Tom highlights that while no supplement can “supercharge” your immune system, proper nutrition can help maintain optimal function and reduce the risk of illness. This is particularly important during winter when low energy availability and inconsistent fueling can make athletes more susceptible to fatigue and sickness.

Key strategies include:

• Carbohydrates: Support immune function, reduce cortisol, and fuel training sessions.

• Protein: Helps repair immune cells and supports recovery.

• Hydration: Cold weather can make you forget to drink enough. Ensure you’re replenishing fluids and electrolytes even if you’re not sweating as much as in summer.

Kieran adds that many athletes underestimate the importance of consistent fueling, especially during indoor cycling or cooler weather rides. Staying on top of nutrition- pre-, during, and post-workout - is essential for maintaining performance and avoiding the energy slumps that can come with winter training.

3. Gut Health Matters

Approximately 70% of your immune cells are in your gut. Maintaining gut health is crucial year-round, but especially in winter:

• Eat the rainbow: Aim for 6–10 servings of fruits and vegetables daily to provide antioxidants, polyphenols, and fiber.

• Include probiotics and prebiotics: Foods like kefir, kimchi, sauerkraut, oats, bananas, garlic, and onions support a healthy microbiome.

• Vitamin D supplementation: Low sun exposure can lead to deficiencies. A minimum of 1,000 IU per day is recommended, ideally taken with a meal containing fat for absorption.

By focusing on gut health, athletes can support immune function and recovery, helping them stay consistent with their training even in the coldest months.

4. Prioritise Safety and Comfort Outdoors

Winter training isn’t just about performance, it’s also about staying safe. Kieran advises:

• Wear bright, reflective clothing during low-light hours, especially for cycling.

• Dress appropriately: a thermal base layer, covered extremities, and optional running tights for cold days. Overdressing can actually hinder performance.

• Use proper equipment: winter tires for cyclists, safe running routes, and adaptive training tools when conditions are harsh.

Remember, consistency is more important than whether you train indoors or outdoors. Even treadmill or gym sessions are perfectly valid for maintaining progress.

5. Sleep, Recovery, and Managing Social Demands

Tom highlights that winter often coincides with busy social schedules, holiday parties, work commitments, and other events. Maintaining sleep and recovery is critical:

• Less than six hours of sleep significantly increases risk of illness and injury.

• Avoid “social jet lag” by maintaining consistent sleep patterns.

• Adjust training expectations if you have late nights or disrupted routines.

By balancing training, recovery, and social commitments, you’ll be able to maintain consistency and show up ready to perform throughout the winter.

6. Summary: Training and Fueling Smart

Winter is about being adaptable and prioritising consistency:

• Adjust your training goals for seasonal conditions.

• Fuel properly to support immune function and recovery.

• Maintain gut health with a balanced, nutrient-rich diet.

• Prioritise safety and dress appropriately for outdoor conditions.

• Focus on sleep and recovery, especially during busy social periods.

At Omnia Performance, we offer 1:1 coaching, group coaching, and membership options to help you train smart and fuel effectively all year round. If you want support navigating winter training, nutrition, and recovery, check out our programs and get started today.