It is important for athletes to have an adequate intake of all essential nutrients so that the body and immune system can function properly. Fat consumption is essential to avoid developing a deficiency at this time (or any other time) of the year; this can be done by increasing the total calorie consumption in the diet (without overdoing it). In this case, eating nuts and oily fish as sources of essential fatty acids is recommended.
Another important aspect in athlete nutrition is to maintain stable glycogen reserves as three quarters of the energy used when exercising in cold weather is for the thermoregulation of the body, and the remainder for muscular contraction, therefore, in cold weather, depending on the sport and the usual nutritional intake, a higher energy output may be required. In this case, the consumption of complex carbohydrates such as corn starch (amylopectin) and Vitargo supplement is recommended, without disregarding fruit, particularly citric fruits (oranges and mandarins) which are rich in vitamin C and help to prevent colds.
Additionally, it is necessary to consume food which strengthens the immune system such as garlic and onions, and even ginger which is great for boosting immunity. With regard to protein intake, we must eat red meats (even more so than in warm weather, without overdoing it) and dairy products.
Drinking plenty of water is fundamental regardless of the weather. If you are not really thirsty, it may be a good idea to drink infusions which also heat up the body.