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Fuel Your Body For Winter

Well winter has arrived and you are now a winter athlete. To get the most out of the winter months pay careful attention to your nutrition. Otherwise, lack of food and fluids can take the fun and motivation out of your outdoor activities. These tips will help you get the most out of your cold weather workouts.

Winter Hydration Tips

 

water
Not to drinking enough fluids, mainly water, is a major mistake. A study on the hydration of athletes who skied or played football or soccer, reported that skiers had the highest rate of chronic dehydration. Before a competition, 11 of the 12 alpine skiers showed up dehydrated. Winter athletes sometimes skimp on fluids to minimize the need to urinate. Undoing layer after layer of clothing can be a hassle for the bathroom needs attended to. Yet dehydration hinders performance and is a major cause of injury. Winter athletes (especially at high altitudes) need to consume fluids to replace the water vapor that gets exhaled through breathing. Breathing in cold dry air make your body have to warm and humidifies that air so that it can be properly used. As you exhale, you lose significant amounts of hydration. This is why you have the puffs of vapor when you exhale during the cold seasons. It takes a considerable amount of energy to warm and humidify the air you breathe when you exercise in the cold. For example, if you burn 600 calories while cross-country skiing for an hour in 0 degrees, you might use about 150 of those calories to warm the air your are breathing in. In the summer, you would have dissipated that heat by sweating. You do not want to drink ice water. Cold water can cause your body temperature to drop give you the chills. The best ides is having an insulated water bottle or a bottle filled with a hot sports drink or room temperature water, then covered with a wool sock to help it from being affected by the chill outside. Dress in layers so you sweat less and keep warm. Wet sweaty clothing can drain your body heat. As the weather becomes warm inside your exercise outfit, make the effort to strip off a layer or two. You'll stay drier and warmer. By taking off a hat you can cool down quickly—30 to 40 percent of body heat is lost through the head.

 

Winter Fuel Tips

 

snack

You need adequate fuel before outdoor activities to generate body heat. Therefore, you will want to fuel-up before adventuring out on winter exercises, particularly before you ski, run, or any other outdoor activity in extreme cold.

Food's overall warming effect is known as thermogenesis (meaning "heat making"). Your body can generates about 10 percent more heat after eating than on an empty stomach. Eating not only provides fuel but also increases heat production therefore you will stay energized and warm.

Aerobic activities can increase your metabolism by 7 to 10 times above the resting level. So if you were to exercise hard for an hour and dissipate no heat, you could cook yourself in the process. In the summer, your body sweats heavily to dissipate this heat. But in the winter, the warmth helps you survive in a cold environment. Exercise is an excellent way to warm up in the winter. Become chilled during winter exercise can cause you to become hungry. A drop in body temperature stimulates the appetite and you experience hunger. Your body wants fuel so it can generate heat. Try to carry some source of emergency food (such as an energy bar) with you in case you find your self lacking energy. Winter campers, for example, commonly keep a supply of dried fruit, chocolate, or beef jerky within reach, in case they wake up cold in the middle of the night.

Energy Needs

Cold weather itself does not increase the amount of calorie needed, however you will burn extra calories if your body temperature drops and you start to shiver. Shivering is involuntary muscle tensing that helps your body to generates heat. When you first become slightly chilled, you'll find yourself doing an isometric type of muscle tensing that can increase your metabolic rate two to four times. As you become colder, you'll find yourself shifting you weight from foot to foot and then moving around. This is nature's way to get you to generate heat and warm your body. If you become so cold that you start to shiver, these involuntary muscular contractions generate lots of heat— which can burn up to 400 calories per hour. Such intense shivering quickly depletes your muscle glucose stores and depletes your energy. This is when you'll be glad you have a quick snack food at hand. If you wear heavy clothes, you will burn a few more calories carrying the extra weight of your winter apparel.

Winter Recovery Foods

To chase away chills:

  • replenish depleted glycogen stores
  • rehydrate your body
  • enjoy warm carbohydrates with a little protein (oatmeal with nuts, lentil soup, chili)

The warmth of your food and the added thermogenic effect of eating, contributes to speed up your recovery time. Save the frozen yogurt for your summer workouts. In winter, you want warm foods to fuel and heat your body.

Winter Weight Gain

weight gain

Many people experience winter weight gain. Some eat too much because they taken in more calories and do less activies. Others experience Seasonal Affective Disorder (SAD). Which means the change of seasons has a marked affect on their mood. Certain changes in brain chemicals can increase carbohydrate cravings and the desire to eat more. The holiday seasons can also contribute to weight gain. To prevent winter weight gain, stay as active as possible. Exercise will helps manage health, weight, and those winter blues. The tricks are to invest in proper clothing, fuel well, and prevent dehydration so you can stay warm and enjoy winter's outdoor wonderland.

Supplementing Helps Keep You Fit

With the summer produce no longer available for your meals and the holiday’s treats you may not be getting the proper nutrition that your body needs to maintain the health you desire. Lack of nutrition can cause you to eat more and have a impact on your waist line. When you are lacking the vitamins, minerals, amino acids and omegas that your body needs you will have less energy and mental clarity. Most the time you can not get the daily nutritional needs your body requires through your food alone. Even during the summer months it is hard to get your daily nutritional needs through food. That can be taken care of with a whole food supplement such as our Nitro-Vi or Kryptonite. Both of these have 100% of your daily nutritional needs to help keep your fueled and energized through any season of the year!

Get Yours Today

Give us a call if you need help ordering your bottle today: Sara 806-672-6298 or Dale 806-640-2090. Or you can order your daily nutrition right now so that you can start living life to the fullest! If you are ready to order now just follow the links below to get started on the road to a good balanced nutritional lifestyle! Nitro-Vi is perfect for the everyday lifestyle…balanced to help you be the best you can be! Kryptonite is prefect for the active lifestyle… Go ahead and show Superman a thing or two! Winter exercise is an asset for managing health, weight and the winter blues. The tricks are to dress right, fuel well, prevent dehydration—and you’ll stay warm! When you add a whole food supplement to your day you will see and feel the difference in your mental and physical health!

 

 


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