10 Winter Sports Snacks

Sports nutrition
Healthy eating
10 Winter Sports Snacks

Do you like to enjoy the winter and go out in the great outdoors? You need to remember to pack snacks so you don't run out of energy! Here are some tips to help you get everything you need. 

Winter snacking essentials

1. Cold storage

Avoid fruits that go bad in the cold like fresh bananas or snacks that will become hard as a block of ice like cereal bars.

2. Source of carbohydrates

Carbohydrates are the main source of energy for muscles during exercise. It is therefore important to include them during workouts lasting more than 75 minutes, as muscle reserves are quickly depleted. 

3. Hydration

Although thirst is less felt in winter, fluid losses also occur in the cold through perspiration and exhalation. Put warm beverages in your water bottles or use a thermos flask to prevent them from freezing.

4. Source of protein as needed

During activities lasting more than three hours, it also becomes important to add protein to stimulate muscle protein synthesis and optimize recovery.

10 ideas

**Always remember to keep food in pockets close to the body inside the coat or add a hand warmer so that it doesn't freeze.

Carbohydrate sources

  • Dried fruit mix

Dried fruit will freeze less than fresh fruit because it contains less water. Mix dates, dried bananas, figs and cranberries, then add chocolate-covered raisins for a sweet treat.

Prepare the recipe with warm apple or cranberry juice for a delicious warm version.

Energy balls provide access to quick carbohydrates and are easy to take with you. Depending on the recipe you make, it can be a source of carbohydrates or a source of carbohydrates and protein. If your recipe contains nuts, consider it a source of carbohydrates and protein. We must be careful in our choice depending on the time of our training. 

  • Crackers

Try our homemade crackers or those from the Gourmet Factory. Note that if you tend to suffer from digestive discomfort during exercise, it is better to choose crackers made from refined ("white") flour rather than whole grains.

  • Granola

The large pieces of More Granola are perfect. Alternatively, homemade granola can be placed in a small container and brought directly to your mouth.

Carbohydrate + protein sources

  • Trail mix

Mix in your choice of nuts, seeds and dried fruit. For something a little different, add dark chocolate chips, pretzel pieces, chocolate-covered almonds or sesame sticks.

  • Roasted Chickpeas

Make a homemade version or opt for our colleague Isabelle Huot's ready-to-eat snacks.

  • Energy roll

Top a tortilla with nut butter, honey, granola, dried fruit, nuts and seeds, then roll it up for an energy boost in the form of a crunchy roll.

  • Hot Chocolate 

Make this sports-friendly hot chocolate and place it in a thermos for a complete, comforting snack.

  • Nutty Energy Balls

Prepare a homemade version or opt for Zenit snacks.

It is important to choose your snack according to the amount of training you will do. It is also possible to bring more than one snack with you to increase your taste pleasure. 


With these ideas, you will never run out of energy during your activities and you will have even more fun, guaranteed! For more tips and ideas, make an appointment with one of our nutritionists-dietitians. 

Registered Dietitian Nutritionist