Google searches for “protein” spike every winter. Whether it’s post-gym recovery, immune support or just staying energised when the days get darker, it seems we all start wondering: do we actually need more protein when it’s cold out?
It’s not just your skincare routine that should shift with the seasons — your diet should, too. As winter sets in, many of us notice our workouts feel tougher, energy dips faster and comfort food cravings creep in.
But you’re not imagining it: colder weather can subtly change how your body uses energy, recovers and even fights infection.
That might explain why our online interest in protein peaks just as temperatures hit their lowest. From gym-goers reaching for shakes to wellness enthusiasts seeking immune support, protein becomes winter’s most-searched nutrient.
But does that search trend point to a real physiological need — or just a seasonal craving for energy and comfort? L360 spoke with three health experts to find out how your muscles, metabolism and immune system really respond to winter — and what that means for your plate.
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Do you need more protein in the winter?
According to Pippa Groves, registered nutritional therapist and integrative health coach, the answer isn’t as straightforward as you might think.
“From an evidence-based standpoint, there’s no strong research showing that we need significantly more or less protein in winter — it’s our activity level, age and health status that matter most,” says Pippa. “That said, maintaining a steady protein intake is particularly important in colder months to support immune function, recovery from illness and muscle maintenance if you’re training indoors more or moving less.”
In other words, while winter itself doesn’t technically change your protein requirements, your lifestyle might — and that’s where things start to shift.
Nutrition coach and Tribe Organics CEO Eduardo Oliver agrees, adding that many people unknowingly lower their protein intake in winter — precisely when they need it most.
“During the cold season, people naturally move towards heavier but less nutritious food and away from lean proteins, thus lowering their total intake unknowingly,” he explains. “Regularly meeting your protein target not only maintains but also builds muscle, supports a healthier metabolism and cuts down on the fatigue that often accompanies a diet low in protein and high in carbs.”
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How winter affects your health
Cold weather affects more than your mood. It can change how your body performs and recovers — especially during exercise. If you’ve ever noticed your workouts feel harder in the cold, you’re not imagining it. Dr Mike O’Leary, sports nutrition specialist and head of product at ESN, explains that cooler temperatures can alter how your body uses fuel.
“When exposed to the cold, blood vessels constrict to preserve core temperature, which limits oxygen delivery to your muscles. This can lead to faster fatigue and longer recovery,” says Mike. “Your body also burns through glycogen faster in cooler conditions, so when energy reserves deplete, it increasingly relies on amino acids — the building blocks of protein — for energy.”
Even mild shivering, he notes, can increase muscular workload and protein turnover throughout the day.
So, while your technical protein requirement may not change dramatically with the seasons, Mike stresses that your practical needs often do.
“In winter, most of us move a little less, crave comfort foods over protein-rich meals, and face added immune stress,” he says. “That makes consistent protein intake even more important for energy, recovery and mood.”
Eduardo adds that winter’s cold and flu season makes protein especially important: “Antibodies, immune signalling molecules and even your gut lining — all made from amino acids — depend on adequate protein. By slightly increasing your intake, say by 15-20g a day, you can significantly support the immune system.”
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How much protein do you really need?
Mike recommends 1.4-2g of protein per kilogram of body weight, depending on your activity level. “Most general recommendations are designed to prevent malnutrition, not to optimise performance or wellbeing,” he explains.
For example, an active person weighing 80kg should aim for 120-160g of protein daily — spread evenly across meals.
If that sounds like a lot, remember that winter lends itself beautifully to hearty, protein-rich dishes. Pippa suggests taking advantage of those cold-weather cravings: “Include warming meals like stews, curries or bean-boosted soups — they’re satisfying, nourishing and naturally higher in protein,” she says. “Also, think eggs, fish, grass-fed meat, lentils, tofu and Greek yogurt.”
Pippa adds that you shouldn’t skip a protein-packed breakfast, as protein early in the day can help to balance blood sugar for sustained energy.
If you struggle to hit your target through food alone, Mike notes that a high-quality protein supplement, such as ESN’s Isoclear Whey Protein Isolate, can help fill the gaps — especially after a workout or as a mid-morning boost.
Ultimately, whether your goal is to maintain muscle, strengthen immunity or just keep your energy steady through the darker months, the takeaway is clear — you may not need more protein in winter, but you almost certainly need to keep it consistent.
Feature image: Canva
