Science Backed Strategies for Fall Fuelling

As the seasons change, so do your body’s needs. Fall often brings a natural dip in energy, changes in appetite, and a greater demand for immune support. Here’s how to adjust your nutrition based on what science tells us.

1. Eat More Warm, Nutrient-Dense Meals to Support Metabolism

Cooler temps naturally drive us to crave heavier, warm foods—and research supports this shift. Studies show that body temperature can influence hunger hormones like ghrelin, and eating warm meals can promote satiety and improved digestive enzyme activity.

What to do:
Build meals with these components:

• Lean proteins (chicken, turkey, legumes) to maintain muscle and regulate hormones
  
• Complex carbs (quinoa, sweet potatoes, oats) to support steady blood sugar
  
• Healthy fats (avocado, olive oil, nuts) to reduce inflammation and aid vitamin absorption

2. Hydration Is Still Critical—Even When You’re Not Sweating

Dehydration doesn’t disappear when the heat does. In fact, research shows that we’re less likely to feel thirsty in cooler temperatures, even when mildly dehydrated—leading to fatigue, headaches, and slowed recovery.

What to do:

• Set a goal of 2.5–3.5 liters/day, depending on your activity level.
  
• Use electrolyte-rich fluids (like herbal teas with lemon or low-sugar electrolyte mixes) to help fluid absorption.
  
• Monitor hydration with a quick urine color check—light yellow is ideal.

3. Time Carbohydrates Strategically for Energy and Recovery

In fall and winter, your body uses more energy to maintain core temperature. That, combined with consistent training, increases your demand for glycogen replenishment—especially around workouts.

What to do:

• Pre-workout (1–2 hours prior): A mix of complex carbs and protein (e.g., oats + protein shake)
  
• Post-workout (within 30–60 minutes): A fast-digesting carb + protein (e.g., banana + hard boiled egg)