Working out in cold-weather temperatures takes grit, stamina, and the right nutrients. Beyond mentally steeling yourself to brave bitter, unforgiving conditions, your body torches more calories than it does in warmer temps, making muscle repair even more essential to prevent injury.

A recent study published in the American Journal of Human Biology evaluated the calorie expenditure of 53 athletes (both men and women) participating in a vigorous National Outdoor Leadership School program in Wyoming. Participants who hiked in temperatures ranging from 15-23 degrees Fahrenheit burned 34% more calories than athletes hiking in temperatures in the mid-50s. And the thing is, to maintain your body composition, greater calorie expenditure means greater need for food intake — especially protein, the primary macronutrient for muscle growth and repair.

“It’s recommended that athletes who do endurance training should increase their protein intake,” says Annalee Althouse, RDN, CYI at Bayfield Hospital in Dover, DE. “This is because of amino acid oxidation, or the loss of amino acids due to the body breaking down skeletal muscle.” Fueling up post exercise with a combination of carbohydrates and protein — especially in cold-weather temperatures when your caloric needs are higher in general — is important to reduce soreness and optimize muscle remodeling and repair, she says.

But, if you're tired of your same old powder-and-supplement routine, don’t despair. According to another study in the journal Nutrients, consuming whole foods high in protein may actually be easier to metabolize, anyways. On that note, we pulled together our easy, Spartan-approved, high-protein snacks to inspire your cold-weather cooking and help you recover fast.

This is Althouse’s go-to protein snack for cooler weather because you can incorporate seasonal fruit for extra fiber and a dose of healthy carbohydrates. She recommends slathering the dip on a plate of peaches, or scooping it up with fresh-picked apples, sliced and sourced from your local orchard.

__Ingredients: __

1 cup plain greek yogurt
1/3 cup peanut butter or almond butter
1-2 tablespoons of maple syrup
dash of cinnamon (to taste)
dash of nutmeg (to taste)
drizzle of caramel sauce (optional)

Directions:

Mix all ingredients together. Served chilled or not — your choice.

This savoury protein packed snack will keep you feeling fuller for longer. If you don’t like fish feel free to mix it up with an alternative like ready cooked chicken.

__Ingredients: __

100g smoked salmon
8 eggs
150ml milk
2 tsp parsley, finely chopped
Seasoning to taste

(6 servings)

__Directions: __

1. Preheat the oven to 190˚C, grease a muffin tin with oil, placing baking parchment paper in the base of each. Portion out 100g of smoked salmon among the 6 muffin holes.
2. Beat 8 eggs and 150ml milk together with 2 tsp of finely chopped parsley, salt and black pepper to taste in a jug. Pour the egg mixture into the muffin tray until the moulds are ¾ full.
3. Bake in the oven for 15-20 minutes until golden.

In lieu of mixing your protein powder with water as many brands recommend (boring!), we asked Althouse for her favorite smoothie recipe that’s powder forward but amplified with whole foods, too. Because you can have the best of both worlds.

__Ingredients: __

1 cup pumpkin purée
1 large ripe banana
1 cup unsweetened almond protein milk
1 tablespoon honey
½ teaspoon pure vanilla extract
1 ¼ teaspoon pumpkin pie spice
5 ice cubes (optional)

__Directions: __

Blend all ingredients together. Enjoy promptly.