One of the best ways to fully enjoy the winter season is undoubtedly to stay active. Downhill skiing, snowshoeing, or outdoor hiking—winter sports allow you to get through the cold season with more pleasure and energy!
To fully enjoy it, optimal management of your fuel is essential. In this article, our registered dietitian-nutritionists suggest 10 healthy snack ideas that will help support your body in the face of the demands of cold and physical exertion during your outdoor activities.
The 4 Criteria for a Good Winter Snack
In winter, you don't choose your snack randomly: here are the rules to follow to create the ideal snack.
1. Carbohydrates for Lasting Energy
In cold weather, the body spends more energy to keep warm and sustain effort. Your snack must therefore provide carbohydrates, the main source of fuel. For maximum effectiveness, the type of carbohydrate must be chosen according to the time of consumption (before, during, or after the activity):
- Fast-acting Carbohydrates (< 1h before/during effort): Simple sugars for an immediate boost (for example: maple syrup, honey, fruit juice, dried fruit, applesauce).
- Complex Carbohydrates (> 2h before/after effort): A more durable energy source and for replenishing reserves (cereal products, bread, muffins, soft bars, whole fruit).
2. Easy to Transport and Consume
In a winter context, practicality is essential. The less equipment you have to handle in the cold, the better! The snack should:
- Slip easily into a pocket or bag
- Not require utensils
- Be consumable while moving
3. Keeps Well in the Cold
Some snacks become hard or completely freeze in low temperatures. Ideally, choose foods that resist the cold and remain pleasant to eat despite winter temperatures.
4. A Source of Protein
For prolonged efforts or to promote recovery, including a source of protein can be relevant. They contribute to muscle support and aid in the feeling of satiety, particularly if the snack is consumed between two activities. For example, add a handful of nuts or seeds, cheese or Greek yogurt, hard-boiled eggs, or even canned tuna.
Here are 10 ideal snacks that consider these factors, to accompany you throughout the winter season.
1. Almond Butter and Chocolate Protein Bars
These protein bars, ready in just 10 minutes, are ideal for refueling after a winter hike. They provide 17 g of protein per serving, making them a compact and satisfying snack to support muscle recovery. Freeze them for a quick option on hand for busy days!
2. Sweet and Salty Chili Trail Mix Low in FODMAPs
Perfect before or after your favorite winter sport, this trail mix will delight your taste buds with a delicious balance of sweet, salty, and a slightly spicy touch. It is easily transportable in a small airtight container and is not afraid of the cold. Customize it according to your desires or the nuts and seeds you have at home.
3. Sports Gummies
Gummies as a snack? A dream! Quickly prepared with your favorite 100% natural fruit juice, they are perfect just before or during an endurance winter sport. Each serving provides 15 g of carbohydrates to maintain energy during effort, as well as 70 mg of sodium to support hydration. Their small size is easily transported and consumed without hassle, even in the cold: a great alternative to sports gels.
4. Protein Chocolate Chip Muffins
An timeless classic, the chocolate chip muffin! Who would have thought it was an excellent choice for recovery after a winter workout? These muffins are both compact, easy to transport, and freeze very well, making them the ideal snack for a ready-in-advance option. A delicious way to refuel, while treating yourself!
5. Fruit and Vegetable Smoothie
Practical and quick, this smoothie is great for refueling after a friendly hockey game. Rich in fiber and vitamins, it offers 34 g of carbohydrates and 19 g of protein. It is prepared in just a few minutes: make it in advance and transport it in an insulated bottle for a snack on the go.
6. Soft White Bean Cookies
Ideal after a few downhill ski runs, this soft cookie provides plant-based protein and fiber, perfect for supporting recovery while still feeling indulgent. Simple to prepare and freezer-friendly, it travels well and holds up nicely in cold weather.
7. Crunchy Mexican Black Beans
Make a change from classic sweet snacks! An original alternative to classic chickpeas, these crunchy black beans are the ideal savory snack for winter sports. Vegan and rich in fiber and protein, this recipe is easy to prepare. It also allows you to empty your pantry while enjoying a crunchy and flavorful snack.
8. Apple-Cinnamon Energy Balls
These energy balls are ideal to consume just before sports. No baking required and with few ingredients, this recipe is prepared in only 10 minutes and keeps up to 1 week in the fridge. The perfect option to slip into your backpack and eat in a few bites, for a light snack before getting active!
9. Coffee Sports Gel
Ideal just before or during an endurance physical activity, such as running or Fat Biking. This gel combines the benefits of coffee and carbohydrates for an immediate energy boost. Requiring only 5 minutes of preparation and just 4 ingredients, it provides 33 g of carbohydrates and 100 mg of sodium per serving. Bonus! This recipe is much more economical than commercial gels.
10. Protein Rice Krispies Squares
Revisit the famous classic in a protein-packed and satisfying version! These ultra-easy squares will give you the energy you need before sports, or even to recover after moving. What's better than a snack that gives you pleasure while being balanced and adapted to your goals?
Performance and recovery: the importance of an adapted strategy
A well-balanced snack promotes both performance and recovery during your active days. This is true for sports... but also for more demanding chores, such as the famous winter shoveling! To prevent the effort from turning into aches the next day, nutritional strategies like adding snacks are essential, but never forget the use of safe techniques to avoid injuries.
To go further and adapt your diet to your level of activity, your preferences, and your schedule, make an appointment with one of our registered dietitian-nutritionists. Personalized support can truly make a difference in fully enjoying the winter.
