Winter trail running is brilliant, and it asks a bit more of you than summer does. It asks more of your fuelling too - so, if you’re heading out this winter (or wondering whether you should), here’s what you should actually be eating to feel good on the trail.

Why Winter Trail Running Changes How You Fuel

Trail running is slower and more varied than road running; you’re climbing, descending, picking your way over roots and squelching through mud. Runs often take longer than the distance suggests, and you’re spending extra effort staying warm and steady on your feet.

Winter also does something sneaky to hydration; research on endurance athletes in cold conditions suggests that cold dulls thirst and can increase fluid loss through urine, so you can end up under-hydrated without ever feeling thirsty. Cold air is dry too, and you’re losing fluid with every breath.

The good news? Winter fuelling can be simple, familiar and easy to eat with cold fingers.

Before Your Run: What to Eat

The aim before a trail run is to start with energy in the tank without a heavy stomach sloshing about on the first hill.

•       Runs of an hour or less: A normal meal 2-3 hours before is plenty. If you’re heading out first thing, something small and carb-led about an hour beforehand does the job.

•       Longer or harder runs: Build the meal around carbohydrates, with some protein and not too much fat or fibre, so it sits comfortably.

A bowl of Acti-Snack granola with yoghurt and fruit fits well here. The Protein Crunch Peanut Butter Granola gives you oats for steady energy and plant protein from the peanuts, and its real food. Fancy something a little more indulgent on a dark morning? The Caramelised Biscuit and Triple Chocolate flavours are in the same range.

One tip: granola is naturally high in fibre, so keep your pre-run portion sensible, and trial it on a normal training day before you rely on it ahead of a long one.

And the golden rule from our marathon fuel guide applies just as much on the trails: nothing new on the day that matters.

During Your Run: Fuelling in the Cold

For most winter runs under an hour, water and whatever you ate beforehand will see you through. Once you’re out for longer than that, you’ll want to start topping up.

Sports nutrition guidelines suggest around 30-60g of carbohydrate per hour for efforts lasting more than an hour, rising for very long events. The practical challenge in winter is that wrappers are hard to open in gloves, and you don’t want to stop moving to fiddle with them.

So, make it easy to eat:

•       Keep it in an inside pocket. Body heat stops food going rock hard. Our 40g trail mix on-the-go packs slip neatly into a jacket pocket.

•       Choose small, bite-sized pieces you can eat one-handed on the move.

•       Layer your fuel. For longer runs, combine something carb-forward (a handful of granola, a banana or a few dates) with a nut-based trail mix for steadier energy between climbs. 

•       Try the savoury option. A lot of runners find sweet foods lose their appeal after a couple of hours in the cold. The Salt & Apple Cider Vinegar Keto Trail Mix and Smoky Chipotle Keto Trail Mix are solid contenders when you’re craving something that isn’t sugar. If you’d rather have something a little sweeter, the Salted Dark Chocolate Protein Trail Mix has you covered.

And don’t wait until you feel thirsty to drink. Small, regular sips beat one big gulp at the end, and a warm drink in a flask at the halfway point is a genuine morale boost.

After Your Run: Refuel and Recover

Recovery is where the training gets banked. Aim to eat something with protein and carbohydrate reasonably soon after finishing, and sooner rather than later if you’re running again within a day or so.

The trap in winter is that once you stop moving, you get cold quickly - you want to get warm, dry and fed, in about that order. A recovery snack in your bag or car makes this easy: a handful of granola straight from the bag, or a bowl with milk when you’re home, works well as a bridge until you get to a proper meal.

Then follow it with something hearty. Think stews, eggs on toast, rice bowls, whatever you enjoy! Winter running is a great excuse for proper comfort food.

Long Run Day: A Winter Fuelling Plan

Here’s what a solid plan for a longer trail run (90 minutes or more) might look like:

•       Night before: A carb-led dinner (nothing exotic).

•       Morning (2-3 hours out): Breakfast built around complex carbohydrates and some protein. Granola with yoghurt and fruit is a good option as it's easy to digest.

•       Before you start: A small top-up snack if you need it, plus a few sips of water.

•       On the run: Small, regular bites from about 45-60 minutes in, and sips of fluid throughout. Remember to test your plan in training.

•       Straight after: Something with protein and carbohydrate, and a warm layer.

•       Within a couple of hours: A proper meal.

The Bigger Picture: Make Fuelling a Habit

The runners who stay consistent through winter aren’t the ones with the perfect plan; they’re the ones who’ve made eating well around training an everyday habit. When dark evenings and bad weather are testing your motivation, being properly fuelled makes the hard bit of getting out of the door feel that bit easier.

Building your fuelling around real, familiar food rather than relying on processed bars and synthetic products is one of the simplest ways to feel better on the trail and recover faster afterwards. That’s what Acti-Snack is here for: honest ingredients that pull their weight when it matters.

Whether you’re building up to your first winter trail run or chasing a new PB, it’s not about being perfect - it’s about being consistent. Start with what you eat every day, make it work harder for you, and build from there.

Ready to Fuel Your Winter Running?

Explore the full Acti-Snack range, from high-protein granola to trail mixes, and find the fuel that fits your training. 

REAL FOOD FUEL. GO FURTHER.