Latest / Find Your Edge: Training, Nutrition + Longevity for Endurance Athletes / Staying Fueled in Winter: Nutrition and Hydration Tips for Cold Adventures Ep 82

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Staying Fueled in Winter: Nutrition and Hydration Tips for Cold Adventures Ep 82 · Find Your Edge: Training, Nutrition + Longevity for Endurance Athletes

• 0:38
  Speaker 1: All right, welcome back y'all to the Find your Edge podcast.
• 0:40
  Speaker 1: I am with our other dietitian, marissa, and today we're talking all about nutrition during the winter.
• 0:47
  Speaker 1: Could be winter sports, or maybe you're going for a run and it's real cold outside, or you know.
• 0:54
  Speaker 1: There's any number of things, but all the same rules apply, and then we have a couple of little different things to consider.
• 1:02
  Speaker 1: So that's what we're here to talk about.
• 1:03
  Speaker 1: So what up, marissa?
• 1:06
  Speaker 2: You know it's nasty up here in Kentucky, but it's cold and the cold changes your eating habits, it changes your mood, it changes your desire to drink cold liquids, right?
• 1:19
  Speaker 2: So I feel like we all need to take a moment and ask yourself, maybe reflect on it.
• 1:28
  Speaker 2: Right now, it's probably cold if you're anywhere above, like Georgia, or above Texas.
• 1:30
  Speaker 2: Maybe Texas is like 50 degrees.
• 1:31
  Speaker 2: That's cold, but maybe just the.
• 1:32
  Speaker 2: Caribbean.
• 1:33
  Speaker 2: How about that?
• 1:33
  Speaker 2: Why not Ask yourself if you're living in the cold, if you feel like your dietary habits hydration, change definitely around exercise.
• 1:42
  Speaker 2: Ask yourself that, take a minute, reflect pause, think about it, write it down, come back to us If you're back.
• 1:48
  Speaker 2: The answer is probably yes, it does change, and I think it's really important to remember that.
• 1:53
  Speaker 2: It's still important to drink and it's still important to fuel your body correctly during the cold.
• 2:00
  Speaker 2: Because I don't know about you guys, but the last thing I want after a post-workout is a cold smoothie, which is normally what I drink after a post-workout when it's hot out, right?
• 2:09
  Speaker 2: So like I don't want something freezing after a cold run.
• 2:12
  Speaker 2: So what are some things that we can eat after, what are some things that we can hold onto us that's going to stay warm and not freeze while we're running outside, or what are some things to consider?
• 2:20
  Speaker 2: So let's just open the floor, chris, and let's see what's up.
• 2:24
  Speaker 1: I love it.
• 2:24
  Speaker 1: I love it.
• 2:24
  Speaker 1: So I think that it helps us to back up a little bit and make sure that, in order for your nutrition to be right, you have to make sure that you are dressed for your sport appropriately.
• 2:38
  Speaker 1: Now there might be some like, if you're on the ice and you're a hockey player like your, like, your gearing going to change.
• 2:44
  Speaker 1: But, like, if you're running and it's 25 degrees out and icy, your gear is going to be different than when it's 80 degrees out, like.
• 2:54
  Speaker 1: So, uh, there are some good resources and I'll um, I know, for example, we have a lot of runners.
• 3:01
  Speaker 1: There are some good resources for runners, at least that I know where you can type in.
• 3:05
  Speaker 1: Like this is the windshield, the sun is rising, this is the pace I'm going to be doing and it will.
• 3:12
  Speaker 1: And do you like to run hot or cold or neutral?
• 3:15
  Speaker 1: And it will give you some suggestions as to what gear to use.
• 3:20
  Speaker 1: Because if you get too hot, so you're sweating too much, and then you need to take something off and everything is wet, then you start to get cold and then you have to put everything back on and now you might be shivering, which is an energetically expensive process and needs additional calories.
• 3:40
  Speaker 1: So I think think I said make sure you are layered properly.
• 3:45
  Speaker 2: Yes, have more layers because you can take them off, but don't.
• 3:49
  Speaker 2: It's like you want thin layers and like smart layers.
• 3:54
  Speaker 2: That makes sense, like having smart wool socks, like I have, like those, like athletic smart wool socks that are thin enough to like not have my feet sweat, but thick enough to like be good to keep them warm, because my toes, oh my God, if it's even cold in my house, they start getting freezing or numb and I'm like I have some issues.
• 4:12
  Speaker 2: I don't know, maybe I need to go to a doctor, but the worst feeling is when you're cold, and that that's really important.
• 4:18
  Speaker 1: Like if somebody has Raynaud's, you need to make sure that their extremities have circulation.
• 4:21
  Speaker 1: That's really important.
• 4:22
  Speaker 1: Like if somebody has Raynaud's, yeah, I need to make sure that their extremities have circulation.
• 4:24
  Speaker 2: That's super important.
• 4:25
  Speaker 2: The first thing on me that goes are my hands and my feet, like if my hands and my feet are freezing, like I just game over.
• 4:32
  Speaker 1: Yeah, yeah.
• 4:33
  Speaker 2: No, I can't do anything.
• 4:34
  Speaker 2: Like they need to be, they need to be warm.
• 4:36
  Speaker 2: So, even getting like those, like hot hands or whatever, like you can put in like gloves and have those in there.
• 4:47
  Speaker 1: I just discovered that.
• 4:48
  Speaker 1: Okay, so hot hands, we'll make sure to put that, we'll link those.
• 4:50
  Speaker 1: But, um, yes, I just discovered that there is a hot hands like device like you like plug it in and it is warm.
• 4:55
  Speaker 1: Oh, you know what I think?
• 4:57
  Speaker 2: did you know?
• 4:57
  Speaker 2: This is a thing I think I think I saw when I went.
• 5:00
  Speaker 2: So I went to the kentucky louisville game up here and it was literally 25 degrees.
• 5:04
  Speaker 2: So so if my fiance never thinks I support him, he knows now.
• 5:06
  Speaker 2: And I saw a bunch of people with with those things.
• 5:11
  Speaker 2: How don't I have these things?
• 5:13
  Speaker 2: Like my, my Florida butt is living in Kentucky and it's 25 degrees and I don't have the best attire, like I'm doing myself a disservice.
• 5:21
  Speaker 2: Have the best attire.
• 5:22
  Speaker 1: Like I'm doing myself a disservice, totally.
• 5:29
  Speaker 1: Yeah, I mean yeah, and I, I know it in my brain.
• 5:30
  Speaker 1: I'm always like when it starts to get colder, I'm like, oh, I just need, I just need some tights, it'll be fine.
• 5:33
  Speaker 1: And then I get out there.
• 5:34
  Speaker 1: I'm like, okay, ding dong, like did you not remember that you have to have the layers and that your butt always get my butt gets cold?
• 5:42
  Speaker 1: And like, yes, my hands and feet, feet less when I'm running my, my feet probably won't get super cold until it's like into the single digits, which is weird to say for me.
• 5:53
  Speaker 1: But, um, gross, yeah.
• 5:55
  Speaker 1: And then, uh, but on the bike, if my toes get cold, you will encounter a very not nice Chris.
• 6:04
  Speaker 2: So I was also going to say like I'm not a cyclist by any means.
• 6:08
  Speaker 2: I'm actually terrible riding a bike, Um, but if it's cold out and running, you're not going fast enough to get like the wind.
• 6:14
  Speaker 2: But like I can't imagine being a cyclist and going like 20 miles per hour and like feeling the wind in your face like convection is a big deal.
• 6:22
  Speaker 2: Oh my goodness, and that's one of the points that we wanted to make sure is like, of course, like hydration and fueling your body is super important regardless, but imagine trying to eat with a wind burn on your lips like it's gonna hurt.
• 6:36
  Speaker 2: So, protect your lips, protect your face, because, at the end of the day, and sunscreen, eat.
• 6:40
  Speaker 2: Yeah, it's a pain, it's going to hurt, yes, it will.
• 6:43
  Speaker 1: Yeah, so dress properly, make sure you're layered properly.
• 6:47
  Speaker 1: You might have to do something like hot hands or either the digital version or, I guess, the sort of electronic version or those little good old-fashioned hot hands.
• 6:57
  Speaker 1: I am allergic to wool, sadly.
• 6:59
  Speaker 1: I wish I could have everything in Smart Wool's repertoire, but I am allergic to wool.
• 7:03
  Speaker 1: I wish I could have everything in smart wools uh repertoire, but I am allergic to wool, which is real sad.
• 7:06
  Speaker 1: I have had good success with cep products, um, and they're uh, they have ski socks and they have like running socks.
• 7:16
  Speaker 1: So I that's typically what I wear in the winter time is not the calf sleeves but like the full socks and yeah my, my feet stay nice and toasty.
• 7:26
  Speaker 1: Good, um, very good to know, so, yeah.
• 7:28
  Speaker 1: And then we got our lips and our sunscreen, and our faces sunscreen, etc.
• 7:32
  Speaker 1: And then dressing properly.
• 7:34
  Speaker 1: Um, hydration, like you can't forget it, yes, but just remember that you're not, and we have a sweat log for this right To remind yourself that you are not sweating the same quantity because your body, your core temperature, is still rising, but because the outdoor temperature is not as hot and you don't have to physically cool yourself by sweat you're still sweating, yep, breathing heavy, all that good stuff that still requires perspiration or that's how you lose fluid in your body is breathing from going to the bathroom, like you're still losing fluids while exercising, and I think it's so important that, let's be honest, most of our clients, chris, kind of suck at hydrating.
• 8:25
  Speaker 1: We love all of you, but she's not wrong.
• 8:29
  Speaker 2: We love you but you're not the best.
• 8:30
  Speaker 2: But then you put on you know 20 degree weather and you're not hot and you don't feel like drinking one because you're not sweating.
• 8:38
  Speaker 2: Two, you don't feel like taking 17 layers off to go to the bathroom.
• 8:42
  Speaker 2: I still think it's so important to maintain that, that habit, because you're going to do that during the wintertime and then because you're so used to doing that in the wintertime and it gets hot, you then have to relearn how to hydrate properly and like why do yourself a disservice by losing that habit during the wintertime?
• 8:58
  Speaker 2: Like your body is still losing fluid?
• 8:59
  Speaker 2: Yes, you're not losing as much.
• 9:07
  Speaker 2: So, of course, like, maybe, if you, you know, normally lose or need 20 ounces per hour, maybe you need 15 during the winter, but you still need to be active in being on top of your hydration.
• 9:11
  Speaker 2: There are also hot ways to get in your hydration.
• 9:14
  Speaker 2: So drink, drinking chicken broth, drinking.
• 9:17
  Speaker 1: Oh, I was like Ooh, hot topic, Uh, yeah.
• 9:19
  Speaker 2: Not pun intended hot topic.
• 9:21
  Speaker 2: Um, not pun intended Hot topic.
• 9:23
  Speaker 2: But yeah, chicken broth, hot hot cocoa or vegetable broth if you're a vegan, sure, yes, forgot about those people.
• 9:30
  Speaker 2: But when I was with FSU, like and you know again, I'm working with a bunch of Florida boys on the football team when we go to Boston college or Syracuse, you know, in an October November game it's freaking cold for us.
• 9:42
  Speaker 2: So I made sure we got chicken broth on the side or vegetarian veggie broth right, or hot cocoa, and I made sure to get those things for them, because the 18 year old boys are not going to drink if they're cold.
• 9:53
  Speaker 2: That's just how it is.
• 9:54
  Speaker 2: So just making sure you set yourself up for success, like have those things available.
• 10:00
  Speaker 2: Obviously, if you're out on a 15 mile run, it's really hard to have, like, chicken broth on you and stay hot, but understanding that you can hydrate before and after with hot things to kind of maintain your core temperature and not get too shivery or too cold too.
• 10:13
  Speaker 1: Yeah, and being careful with things like coffee or like heavily caffeinated drinks, just because it could, um, you kind of everybody's got to practice right.
• 10:26
  Speaker 1: So, like, I'm always going to have my cup of coffee before I exercise, whether it's 8,000 degrees out Well, okay, exaggeration Shocker with me Either you know it's super hot out or it's super cold out I'm always going to drink my cup of coffee.
• 10:39
  Speaker 1: Yep, but for some people that can, um, it can be a diuretic.
• 10:44
  Speaker 1: And then, if you're, if you're having your cup of coffee or multiple cups of coffee, and then you're not drinking anything on that 15 mile run or whatever mile, um, how many ever miles you're cycling?
• 10:56
  Speaker 1: And then now we're in trouble because you haven't hydrated consistently during Mm-hmm, because you're too cold, and then all you've had is a cup of coffee and, yeah, you're going to be dehydrated.
• 11:08
  Speaker 1: Yeah.
• 11:09
  Speaker 2: And then, like those, the chicken broth or the veggie broth, they're going to be high in electrolytes, so it's going to be another positive thing.
• 11:16
  Speaker 2: Not only are they warm, but they're going to provide you that electrolytes to help retain that water and keep that water in so you can stay hydrated.
• 11:23
  Speaker 2: So I think, going into the winter, going into the cold, like maybe just make a couple things like a list of like, hey, what are some things that I need to think more about during this time?
• 11:34
  Speaker 1: Like you said, clothing, chapstick, sunscreen, all that good stuff Like a little checklist before you head out to the door.
• 11:40
  Speaker 2: Yep, what can I do to hydrate?
• 11:42
  Speaker 2: Like let's just say, hey, I know that I generally subconsciously just kind of drink less when it's cold.
• 11:48
  Speaker 2: How can I stay on top of my hydration?
• 11:50
  Speaker 2: Ask yourself these questions.
• 11:51
  Speaker 2: That's why I said in the beginning reflect on how you act and how you eat during this time and then, once you notice like your little let's call them flaws during the wintertime as far as fueling and hydrating, really just make it a priority to work on those things and not only think about the hot fluids or the hydration during, but think about what you normally eat during your long cycles or long runs.
• 12:13
  Speaker 2: Like are they going to freeze?
• 12:14
  Speaker 2: Like how are you going to make sure that they're not going to be good if they're cold?
• 12:18
  Speaker 2: Yeah, come on.
• 12:20
  Speaker 2: Like just ask yourself these questions, like if you're so used to having let's call it, like you said, like chocolate goos and then all of a sudden it's frozen and breaks your teeth.
• 12:27
  Speaker 1: Yes, it literally.
• 12:28
  Speaker 1: It was like it was like trying to squeeze hard chocolate out of like.
• 12:33
  Speaker 1: You know, literally it was like I'm like squeezing the chocolate goo and it's like it's like coming out ever so slowly and it's like literally like standing straight up in the air.
• 12:45
  Speaker 1: Here it is.
• 12:46
  Speaker 1: I'm like I don't know if I'm not really appetizing.
• 12:49
  Speaker 1: Anyway, it does sound right.
• 12:50
  Speaker 1: I mean, you know I didn't make it sound wonderful, but, um to your point is, you know, certain things are not like we were talking about before, coming on like would you have an rx bar cold.
• 13:02
  Speaker 1: Like you, you're gonna they're already hard to chew, and then you make them cold yeah, you, you are going to lose those fillings, lose all your teeth.
• 13:12
  Speaker 1: Let's not go to the dentist, friends.
• 13:15
  Speaker 2: And you don't want to waste your energy chewing either.
• 13:17
  Speaker 2: Like that's some work.
• 13:18
  Speaker 1: Or yeah, get stuck in all the wrong places, or choke.
• 13:22
  Speaker 1: I mean yeah, but honey won't freeze, honey won't freeze, so, like honey stinker has their gels.
• 13:29
  Speaker 1: Um, and then we were brainstorming beforehand, like you know things I always think of fueling opportunities in terms of like things that can easily go in a pocket or um, something else, yeah, or shove it in a sports bra.
• 13:46
  Speaker 1: Um, I I always think of, like I walk into the um gas station and what am I going to grab?
• 13:54
  Speaker 1: And it could be those little mini beef jerky sticks or bags of Cheez-Its, and we have no connection to any of these products, but you know, you got to find what works for you.
• 14:06
  Speaker 1: Um, if it's if be gluten free, like gluten free crackers, because generally speaking, they're going to be salty and have carbs.
• 14:14
  Speaker 2: Yep.
• 14:15
  Speaker 2: And if they're salty, that's going to definitely also make you want to drink.
• 14:18
  Speaker 2: So that's another thing is like having saltier things when it's cold, because the salt is going to kind of dry your mouth out and make you want to drink water, because the salt is going to kind of dry your mouth out and make you want to drink water.
• 14:26
  Speaker 2: So again, when we used to travel with football, I would give them, like popcorn, pretzels, a bunch of salty things on the plane just to get them to freaking drink.
• 14:34
  Speaker 2: Yes, yeah.
• 14:35
  Speaker 2: So that's another way to think about it too is having saltier things to kind of help re stimulate your thirst.
• 14:42
  Speaker 2: Yeah, reinforce the hydrating if you do struggle with that.
• 14:51
  Speaker 1: But yeah, honey doesn't freeze, so definitely switch over to anything like or even just doing like packs of honey and just shoot a tablespoon of honey, like that works too.
• 14:56
  Speaker 2: Yeah, you can grab those at probably some some uh, I've seen those before yeah, probably like starbucks or like some sort of oh yeah yeah, maybe so.
• 15:03
  Speaker 1: Um, and then considering, like, if you're wearing a uh, some sort of a hydration pack, they do make insulated for, like the hose that comes down.
• 15:15
  Speaker 1: So if the water freezes and same thing in the summertime I hate taking that first sip from the hose of like hot water until it gets to the cold stuff like, but that anything in that hose can get cold or hot depending on the season.
• 15:33
  Speaker 1: They do make like a sleeve, like a neoprene sleeve, that you can put on it so it keeps your water from freezing or from getting too hot.
• 15:44
  Speaker 1: Um, or they also make insulated bottles.
• 15:46
  Speaker 1: So if you're putting something on the bike and you don't want it to freeze, if it does have a little bit of salt in it, it the freezing point is lower.
• 15:56
  Speaker 1: Thus why they put salt on the roads to avoid it.
• 16:00
  Speaker 2: Isn't that crazy.
• 16:00
  Speaker 2: Just put salt on your body, it's the same thing.
• 16:02
  Speaker 2: How about them?
• 16:03
  Speaker 1: You are the road, yes and and don't like per bottle, per like 22-ish ounce bottle, it's really not that much.
• 16:12
  Speaker 1: It just takes a little bit and then like a little squeeze of lemon juice, and then you got your crackers.
• 16:16
  Speaker 1: And so now you?
• 16:17
  Speaker 1: Got electrolytes fluid carbs check, check, check.
• 16:22
  Speaker 1: And then when you come home, you got your hot chocolate, or I used to always do a um uh like a mocha.
• 16:34
  Speaker 2: Oh, very nice, you know.
• 16:34
  Speaker 2: So then you just got a little extra.
• 16:35
  Speaker 2: Well, speaking about after your run.
• 16:36
  Speaker 2: So post-workout, like I said, the last thing I want is a cold smoothie with my protein powder.
• 16:40
  Speaker 2: So what are some things that you can make sure that you want to have after?
• 16:44
  Speaker 2: That's not going to be freezing, so like you could do soups.
• 16:47
  Speaker 2: So like making like crock pot soups, or you can make casseroles or something.
• 16:50
  Speaker 2: Obviously, heating up food and eating is normal, but for me I have a hard time, like wanting to eat a meal directly after exercise.
• 16:57
  Speaker 2: I usually like some sort of fluid or some sort of smoothie.
• 17:00
  Speaker 2: So definitely like some sort of a soup would be a good option for you to also get your electrolytes.
• 17:05
  Speaker 1: Also, you can do a chicken noodle soup, you know you don't necessarily want to choose the lower sodium unless you have been instructed by a prescribing physician.
• 17:15
  Speaker 1: Yes, with some sort of medication or whatnot.
• 17:18
  Speaker 2: That oh yeah, get your salt girl.
• 17:20
  Speaker 1: Yeah, that's, right yeah, so, um, I know I'm a big fan of, like chicken noodle soup, yes, you know.
• 17:28
  Speaker 1: Or I love me a grilled cheese and some tomato soup.
• 17:32
  Speaker 2: Stop it.
• 17:32
  Speaker 2: I want grilled cheese right now.
• 17:34
  Speaker 1: Right, so, but to your point, like immediately afterwards yes, you know, I'm probably going to want like some tea maybe, or just broth.
• 17:43
  Speaker 1: Yeah, just sip on it lightly until I get home, and by that time all of your blood flow has now exited working muscles and you're probably going to start to get cold, unless you have dressed, isn't that?
• 17:57
  Speaker 2: crazy, like I it's.
• 17:58
  Speaker 2: It's funny Like I'll get.
• 18:00
  Speaker 2: Once you stop, obviously, moving and you're sweaty, you get cold, but also like when I stopped moving, when it's hot out like normally this is just me personally, when I work out like I don't sweat that much, but the second I stop, it just like comes out of me.
• 18:13
  Speaker 2: It's funny how our bodies work.
• 18:15
  Speaker 1: Yes, totally.
• 18:16
  Speaker 1: So I think we got our hydration, we got our fueling, we got our hot things.
• 18:22
  Speaker 1: Yeah, well, we do have a recovery hot chocolate recipe on our website, so I'll be sure to link to that.
• 18:29
  Speaker 1: Yes, and I know certain certain companies make like products, like, and, again, we don't have any connection to any of these products, although I will say any of our athletes do get $20 to the feed every quarter, which is kind of cool, but Element has a hot version.
• 18:47
  Speaker 2: Yeah, the hotline.
• 18:48
  Speaker 1: Mm-hmm Like mint chocolate.
• 18:49
  Speaker 2: Yeah, it's an electrolyte drink.
• 18:51
  Speaker 1: It doesn't have calories in it and then Scratch.
• 18:54
  Speaker 1: I believe S-K-R-A-T-C-H has a hot cocoa recovery drink.
• 18:59
  Speaker 1: It's not cheap, but Cheaters version.
• 19:02
  Speaker 1: If you want the cheap version, you can get whatever you want off of the store shelf.
• 19:07
  Speaker 2: You know little packets there you go and then just add just a little bit of salt to it, that's all you need to add, just a little bit of your electrolytes, salt bay, so, and that just, you know, perks you right up, yeah I think, another thing that a lot of people need to realize, which, again, if you are not from the north, like me, and you go to a place that is very cold, I'm going to be shivering a lot, and shivering equals burning calories, equals expending energy.
• 19:37
  Speaker 2: So be mindful, if you're in a very cold place and you're not really adapted to the cold and you're shivering pretty consistently like you are going to be burning more calories, so just be conscious of making sure you're eating enough.
• 19:49
  Speaker 2: Honestly, like, maybe, if you're from the North Pole, like you have all the brown adipose tissue and like you don't feel anything, but like, I swear, when you're born on the beach in Florida and you live somewhere cold, it hurts.
• 20:02
  Speaker 2: It hurts.
• 20:03
  Speaker 2: Like the other night, um, I literally couldn't fall asleep because I was too cold.
• 20:07
  Speaker 2: I mean, I had socks on, but yeah, I wore socks to bed pants, jacket, long sleeve but come at me, I don't care, but I wore all these things to bed and I could like it.
• 20:16
  Speaker 2: Just like it hurts so much, I was so cold.
• 20:19
  Speaker 1: Yes, yes, it is not fun to be cold like like that.
• 20:24
  Speaker 2: Just be mindful that if you are shivering a lot to make sure you eat a little extra that day or just get in a little bit more and then like big picture too, like you're probably so.
• 20:34
  Speaker 1: If you did your exercise and then you get too cold and then you start shivering and now you've got like your broth and you're curled up on the couch and you're like covered in all the blankets, you're probably not going to move a whole lot from there.
• 20:45
  Speaker 1: So we want to make sure you're fueling properly in that timeframe.
• 20:49
  Speaker 1: But then consider, like am I still going to go to my normal daily activities that I would do otherwise, or am I just going to sit here and be still so that doesn't mean like I'm just going to eat a giant pizza to make up for all the shivering.
• 21:07
  Speaker 1: Like well, when you stop shivering, let's just call it balance, Cause I don't want people to feel badly if they're eating more food to fuel especially salty, so whatever.
• 21:16
  Speaker 1: Yeah, exactly, you are more.
• 21:19
  Speaker 1: You're three times more likely to store consumed carbohydrates in the post-workout period as glycogen than you are at any other time.
• 21:27
  Speaker 1: So, like yes, store that glycogen.
• 21:32
  Speaker 2: I always say three to one ratio of carbs to protein.
• 21:35
  Speaker 2: So get your carbohydrates to help that replenish, and then protein to refuel and repair and recondition those muscles.
• 21:41
  Speaker 2: Yeah, and still consider your recovery, right, yeah, absolutely, you should always consider it.
• 21:46
  Speaker 2: Never change your habits, despite the season.
• 21:48
  Speaker 2: That is the takeaway from today.
• 21:50
  Speaker 2: Another thing that again, this is someone who doesn't deal with the cold very well to notice is like, when it's cold out, like my joints hurt my body hurts.
• 22:00
  Speaker 2: Recovery is so much more important for me in the wintertime because my body just hurts more and getting blood flow to my working muscles.
• 22:08
  Speaker 2: If you already have issues with your ability to kind of get blood to your extremities, consider maybe supplementation with beet powder to kind of help with that blood flow and open the vessels up or different things like that.
• 22:22
  Speaker 2: But again, I'm talking about myself.
• 22:24
  Speaker 2: I probably I'm preaching to myself right now, but if you're someone who's reminders yes, if you struggle with this, definitely again stay on top of your recovery.
• 22:33
  Speaker 2: You're stretching and making sure that you're hydrating because, again, that's lubrication for your joints.
• 22:38
  Speaker 2: So think about being cold, not hydrating as much.
• 22:41
  Speaker 2: Cold already already hurts your joints and you're not hydrating enough.
• 22:44
  Speaker 2: Your joints are definitely not happy.
• 22:46
  Speaker 1: So just stay on top of that and make sure you're doing what you need to do and then you might be like tensing your shoulders I know you can't see me right now, but I'm tensing my shoulders and then be like man.
• 22:56
  Speaker 1: Why do I have this terrible headache?
• 22:58
  Speaker 1: Because I'm trying to like literally close myself off to get warm and then everything just gets tense and then you get the headache.
• 23:06
  Speaker 1: So, like you know, my God.
• 23:07
  Speaker 2: Well, so I this is just a side note I've been dealing with like really bad TMJ recently in my jaw and I noticed in the winter time cause I clench like subconsciously, and I don't realize that.
• 23:18
  Speaker 2: I'm trying to figure out when I do it and if I'm outside and it's cold, like I completely lock up and I'm like, oh my God, how do I stop clenching when it's cold Cause it hurts my jaw?
• 23:27
  Speaker 2: So definitely, I'm definitely the person that is doing the shoulder raise and the clenching and like, just like, basically, I'm just like frozen.
• 23:35
  Speaker 1: Yeah, I mean that reminds me of like I tend to curl my toes when I ski.
• 23:39
  Speaker 1: You know, like partly of like, uh, like gripping my boots but, partly like my toes are cold, and you know so.
• 23:48
  Speaker 1: Then what else is clenching like?
• 23:50
  Speaker 1: Clenching like your jaw, your shoulders, your hands, your feet I mean things to things that are just a little different than they would be in normal or warmer conditions.
• 24:03
  Speaker 2: Yeah.
• 24:04
  Speaker 1: So awareness is what I heard you say there Just being aware of it.
• 24:09
  Speaker 2: Check your?
• 24:10
  Speaker 2: Yeah, because I noticed like when I'm driving I clench.
• 24:13
  Speaker 2: When it's cold I clench, I'm like.
• 24:15
  Speaker 2: So okay, I notice all these things when I drive.
• 24:17
  Speaker 2: I have to be more mindful of that.
• 24:20
  Speaker 2: But that is a complete side note, in case anyone was wondering.
• 24:23
  Speaker 1: No, I mean, but yeah, but I mean, it's like it's nutritionally related, right.
• 24:32
  Speaker 2: Oh yeah, I have on a mechanically softened diet right now it hurts.
• 24:36
  Speaker 1: I haven't thought about that since clinical, but I know, I know I was like.
• 24:40
  Speaker 1: I know how to do this diet.
• 24:50
  Speaker 1: I'm good, yeah, oh man, yeah, um yeah, I I've had.
• 24:51
  Speaker 1: I had a friend of mine who got in a really bad bike uh accident and had to have his jaw wired shut cause he's up his teeth so much.
• 24:56
  Speaker 1: And so yeah he was.
• 24:57
  Speaker 1: He was blending his pork chops and his mashed potatoes.
• 25:02
  Speaker 2: No, no, I mean.
• 25:03
  Speaker 2: Lunch today for me is tuna and some mashed sweet potatoes.
• 25:08
  Speaker 1: Goodness, yep, yeah, I'll do all um for this blog.
• 25:11
  Speaker 1: I'll put together, um, just kind of like reminders of some of the things that we talked about that you know, like the chicken broth, the hot chocolate recipes.
• 25:20
  Speaker 1: Yeah, definitely I'll find some other stuff that's, you know, easy to carry with you but won't freeze as easily and, you know, trying to give you some good resources as you're out there, because you know you don't want to stop getting at it.
• 25:34
  Speaker 1: You know Exactly.
• 25:36
  Speaker 2: I mean, listen, I bought myself a treadmill because I said I am not running in this cold.
• 25:40
  Speaker 1: So you could also be like me.
• 25:42
  Speaker 1: And you can decorate the floor of your own house with your own sweat.
• 25:47
  Speaker 1: So, and that is fine too.
• 25:55
  Speaker 2: I think the biggest takeaway at least if I had, I'll say my biggest takeaway, you can say your biggest takeaway I think the biggest thing is to maintain your habits despite the season and to make sure you reflect on, noticing if you fall back on any of your already good foundational habits.
• 26:07
  Speaker 2: Like that's the biggest thing.
• 26:08
  Speaker 2: Like I know I'm not as good as hydrating when it's cold, I know them.
• 26:12
  Speaker 2: I shiver a lot Like all those things like notice that and then just prepare and plan.
• 26:16
  Speaker 2: That's probably the biggest takeaway for me.
• 26:19
  Speaker 2: What about you?
• 26:20
  Speaker 1: Yeah, I know, I think that's great, I'm consistency and hydrating.
• 26:24
  Speaker 1: So, like you know, if you're usually taking four chugs because you're a heavy sweater, like maybe it's just one chug but you're still drinking every five minutes, 10 minutes, whatever your you know watch beeps at the mile marker or whatever, um, and then, yeah, sometimes I tend to uh, at least for me like like those things that won't freeze, you know I tend to cause I'm like, oh well, my hands are in gloves now, and then I have to like reach back into my pocket and then I have to, like, you know, rip off the thing with my teeth or whatever.
• 26:56
  Speaker 1: So, thinking ahead to your point, planning so that you can reach for those things that are easy to fuel with, that won't break your teeth and that are also still tasty and being consistent about taking those things.
• 27:11
  Speaker 1: And then, you know, I just get so excited about having my recovery mocha or hot chocolate or yeah, like a thermos or something with you in the car, so then, when you get back, you have something to look forward to.
• 27:23
  Speaker 1: Thermos, I love it.
• 27:25
  Speaker 1: I thought about thermos and you know, get some cool gear.
• 27:28
  Speaker 1: Man Like this is always like such a great excuse to be like ooh, why don't you buy me a pair of?
• 27:33
  Speaker 2: those hey question, because I got a question for you Do your shoes change when it's cold?
• 27:50
  Speaker 1: no-transcript.
• 27:53
  Speaker 1: Small, so it depends on the terrain you're going on.
• 27:56
  Speaker 1: Like I said, my feet tend to stay really hot so I usually don't change my shoes.
• 28:01
  Speaker 1: But so I mean to your point, some shoes have a lot of mesh yeah, I get watery yep, so there might be some gear changes involved.
• 28:11
  Speaker 1: I know for me the big thing for me in the cold is windproof stuff.
• 28:17
  Speaker 2: Yes, oh my god, like either a 30 it could be 30 with no wind and it's fine, but if, if it's 30 and windy, I'm dead.
• 28:24
  Speaker 1: Yes, I'm gone, so like a vest for cycling or like a full.
• 28:30
  Speaker 1: I had this great jacket for running that has like little hand mittens that come out, and then you can kind of keep your hands balled up.
• 28:40
  Speaker 1: Usually when your hands are balled up then they'll start to sweat, and then you can kind of titrate a little bit, take a little off, then put it back on.
• 28:48
  Speaker 2: And it's all windproof.
• 28:50
  Speaker 1: I love that thing.
• 28:51
  Speaker 1: And then my ears, those have got to stay warm Skiing.
• 28:56
  Speaker 2: I've got my helmet on.
• 28:56
  Speaker 2: We'll try and link a bunch of things for you guys.
• 28:58
  Speaker 2: Yeah, all the fun gear.
• 29:01
  Speaker 1: And then like where do you put your snacks?
• 29:03
  Speaker 1: Yeah, Now you gotta have your snacks.
• 29:06
  Speaker 2: Keep it on your body, so it's always always chapstick.
• 29:10
  Speaker 1: I'm obsessed.
• 29:13
  Speaker 2: Yeah, Having chap lips is no point oh it's not fun, it's like a paper cut Like they're so unnecessarily like not fun to have.
• 29:21
  Speaker 2: Yes, they're so like stupid, but they hurt so much.
• 29:23
  Speaker 2: Yes, agreed, and then it, you know.
• 29:25
  Speaker 1: And then you're like, oh, I really want to have some salsa right now later on, and you're like, nope, that's a hard pass yeah, lips are burning.
• 29:34
  Speaker 1: All right.
• 29:36
  Speaker 1: So you know, like marissa and I said, be consistent with your hydration, consider things that are going to be a little bit different and out of your norm.
• 29:44
  Speaker 1: So make sure you're still getting your carbs, your protein, post-workout, your hydration, your electrolytes and having fun out there crushing it.
• 29:54
  Speaker 2: Yeah, Make some snowmen.
• 29:55
  Speaker 2: You know, do what you gotta do.
• 29:58
  Speaker 1: If it snows there, Marissa, you're going to have to send us a picture of you making a snow angel.
• 30:03
  Speaker 2: I would love that it hasn't snowed enough to do that yet.
• 30:05
  Speaker 2: Um, but it has snowed, and when I tell you, I freak out like a kid who's never seen it before, because, yeah, very new to me still and I'm like oh my god it's snowing.
• 30:15
  Speaker 2: I'll text Jeff and be like oh my god, it's snowing yes, I will have to post that cool, all right, y'all.
• 30:23
  Speaker 1: Hopefully you found this helpful and head over to our website, the endurance edgecom, and you under podcast.
• 30:28
  Speaker 1: You can find any of our resources that we post there and y'all keep on getting it.
• 30:33
  Speaker 1: Thanks, marissa.
• 30:35
  Speaker 2: Of course, get after it guys.