Winter nutrition to fuel your fitness

Published on 20 June 2025

As winter sets in your energy levels can dip but good nutrition can help keep you strong, energised, and on track with your fitness goals.

Warm, nourishing meals
Embrace hearty options like soups, stews, curries, and roasted vegetables. These are not only comforting but also easy to pack with fibre, vitamins, and lean protein. A warm, veggie-packed meal is the perfect way to stay full and satisfied without reaching for processed comfort foods.

Keep protein a priority
Protein is essential year-round, especially if you’re working out regularly. Include quality sources like lean meats, tofu, legumes, eggs, and Greek yoghurt to support muscle repair and keep you fuller for longer. Try warming options like a protein-packed pumpkin soup or a stir-fry.

Eat the rainbow, even in winter
Seasonal winter veggies like cauliflower, pumpkin, sweet potato, and silverbeet are excellent sources of nutrients. Add them to your meals in creative ways, roasted, blended into soups, or tossed into grain bowls for colour, fibre, and flavour.

Stay hydrated
You might not feel as thirsty in winter, but your body still needs water. Sip on herbal teas, warm lemon water, or even miso soup throughout the day to maintain hydration. Proper fluid intake supports digestion, energy, and overall wellbeing.

Choose smart snacks
Stay fuelled between meals with whole-food snacks. A small handful of nuts, boiled eggs, veggie sticks with hummus, or a cup of warm soup are all great options that won’t leave you reaching for sugary treats.

Support your immune system
Winter is prime time for bugs, so fuel your body with immune-boosting foods like citrus fruits, berries, capsicum, leafy greens, and foods rich in zinc and healthy fats. Think avocado toast, salmon bowls, or a veggie stir-fry with seeds and nuts.

Plan ahead for success
Meal prepping on the weekend, or simply having healthy ingredients ready to go, can make all the difference when motivation dips. Keep it simple: batch cook a soup, prep some overnight oats, or chop veggies for quick stir-fries.

Need extra help?
MAC's Health & Wellness team is here to support you with simple nutrition strategies to help you stay on track. Member's can book a free Health Assessment via the MAC Online Client Portal to discuss diet, lifestyle and exercise.