As the temperatures drop, many people adjust their exercise routines to the cooler weather. Whether you’re hitting the gym, running outdoors, or joining seasonal sports, fueling properly helps you perform your best and recover quickly.

• Pre-Workout Carbs – A small snack like a banana with peanut butter or a granola bar provides quick energy to power your workout. Eating 30–60 minutes before is ideal.
  
• Hydrate in the Cold – Cooler weather can mask sweat loss, so it’s still important to drink water before, during, and after exercise.
  
• Post-Workout Protein – Refuel muscles with a snack containing protein, like Greek yogurt with fruit or hot chocolate made with cow’s milk.
  
• Warm Recovery Meals – Enjoy soups, stews, or chili made with lean protein, whole grains, and veggies to restore nutrients and energy.
  
• Seasonal Snacks – Apples with nut butter or roasted pumpkin seeds with dried cranberries make great fall-friendly workout fuel.

Proper fueling supports your body through cooler-weather workouts and helps you stay consistent all season long.