While some are lucky enough to go south for the winter, many of us are left in the blistering cold. When the temperatures drop, so does motivation. By the time you get done breaking ice buckets, slogging through mud (or snow!) switching blankets and hauling hay, if you’re not frozen, you’re probably exhausted and motivation has tanked. This is where optimizing your nutrition can help. Whether you’re schooling indoors, hitting winter trails, or keeping your horse conditioned through the cold months, fueling your body properly becomes essential. Winter riding demands more from your muscles, metabolism, and mindset. The right nutrition can make all the difference, so I put together 10 winter riding tips to keep you warm.
Your body burns more calories in the cold to maintain core temperature. Eating before your ride helps generate internal heat and gives you steady energy.
Avoid: sugary snacks that spike and crash your blood sugar—hello cold fingers and sluggish rides.
Cold weather reduces your thirst cues, but dehydration is still a risk—especially with heated barns, indoor arenas, and extra winter layers.
Pro tip: If your lips feel dry, you’re already behind on hydration.
Your muscles rely on glycogen for both warmth and power. Winter is not the time to underfuel.
Incorporate these into meals before or after your ride to maintain stamina and support recovery.
Healthy fats provide slow, steady fuel—perfect for long barn days.
Including a healthy fat with meals helps keep energy stable and supports overall warmth.
Cold muscles are tighter and more prone to fatigue. Protein is essential for post-ride repair—especially after winter workouts that feel harder than usual.
Aim for 20–30 grams of protein with every meal.
Certain foods naturally increase heat production in the body.
Season liberally—your circulation will thank you!
While this one may seem obvious, it’s worth stating. Avoid inherently cold food and drinks such as ice water, yogurt, cottage cheese, etc. They can lower your body temperature and make you more vulnerable to the cold.
Winter hunger sneaks up fast. Pack easy, portable snacks you can eat between chores or before hopping on.
You’ll ride better when you’re fueled, not frozen.
Skipping breakfast or lunch makes it harder to stay warm, think clearly, and ride effectively. Your body needs steady energy to regulate temperature.
If your days at the barn are chaotic, meal prep warm, nourishing options like:
They heat up quickly and keep you full for hours.
Winter can be rough on overall wellness. These supplements may support energy, immunity, and performance:
Always discuss supplements with a nutrition professional or healthcare provider.
Winter riding doesn’t have to mean dropping energy or riding cold. Focus on nourishing, warm, balanced meals and snacks, hydrate even when you’re not thirsty, and choose foods that support stamina and warmth.
Fuel your body the same way you fuel your horse—consistently, thoughtfully, and with purpose.
These winter riding tips will keep you warm and riding all season long, but if you’d like personalized winter fueling strategies for you, your training schedule, or your equestrian goals, Wright Nutrition USA can help you build a plan that works. Reach out today!
Doretta Wright is a registered dietitian, nutritionist and the owner of Wright Nutrition. She provides evidence-based nutrition education and recommendations to help clients build healthier, more sustainable eating habits. Through her practical approach, Doretta empowers individuals to make informed food choices that support long-term wellness.
As a registered dietitian, I help clients turn their personal health goals into a realistic, customized nutrition plan. My one-on-one coaching focuses on practical steps—like how to plan, shop for, and prepare balanced meals—paired with supportive lifestyle and behavior strategies that make lasting change achievable.
While I have extensive experience working with equestrians and athletes, my approach works for anyone ready to build healthier habits. If you’ve landed here through one of my blog posts, welcome—I’m glad you’re here.
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