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Winter Health

Like all seasons summer comes to an end and with it comes the chill morning run and the need to change a few of your habits. While some athletes embrace winter's chill as a welcome change from the summer heat. Others have questions about how the weather change will affect their health and workouts. Remember that exercising with proper nutrition (and proper clothing) offers the opportunity to chase away the chills. An aerobic workout can increase your metabolism by 7 to 10 times above the resting level. In the summer, your body sweats heavily to dissipate this heat that your body generates. But in the winter, the warmth helps you survive the cold. Runners can create a tropical environment within minutes of starting exercise if they wear a running suit. Because food provides the fuel needed to generate body heat, the right nutrition is particularly important for athletes who are exposed to the cold outdoors. This article addresses some common questions and concerns about winter and nutrition and offers tips to help you enjoy the season. After all you worked so hard to achieve that summer body why not keep it during the winter so that you are ready for that summer wardrobe next year?

Carry A Snack

 

snack
Winter athletes should always carry some source of fuel in case of an unexpected event. Your body will require the proper loving attention to reach it's goals and stay healthy, Winter campers, for example, commonly keep a supply of dried fruit, chocolate or protein bars near by for fuel if they wake up cold in the middle of the night.

 

Why Am I Hungrier in the Winter?

A lower body temperature can stimulate the appetite and so you may experience hunger pangs. Therefore, if you become chilled during winter exercise, you'll likely find yourself searching for a snack. Nothing can cut into your morning run like a case of the munchies. Eating helps the body to generate body heat, and helps you to keep warmer during cold weather. Food's overall warming effect is known as thermogenesis (meaning "heat making"). 30 to 60 minutes after you eat, your body generates about 10 percent more heat than when you have an empty stomach. This increased metabolism primarily from energy released during digestion. Eating not only provides fuel for your workout but also increases heat production.

Do I Burn More Calories When I'm Cold?

 

cold
NO. Cold weather does not increase the amount of calories needed daily. You don't burn extra calories unless your body temperature drops and you start to shiver. Your body will use a considerable amount of energy to warm and humidify the air you breathe when you exercise in the cold. For example, if you were to burn 600 calories while cross-country skiing for an hour in 0-degree F weather, you may use about 23 percent of those calories to warm the inspired air. In summer, you would have dissipated this heat via sweat. In winter, you sweat less. If you are wearing a lot of winter gear, you will burn a few more calories to carry the extra weight of layers of clothes and apparel. The Army allows 10 percent more calories for the heavily clad troops who exercise in the cold. But the weight of extra clothing on, let's say, winter runners, is generally minimal so this does not affect the calorie burn that you will experience.

 

Why Do I Shiver When I'm Cold?

Shivering is involuntary muscle tensing that generates heat, this is that way your body ensure that your body temp stays at a safe level. When you first become slightly chilled at anytime, you'll find that your body will involuntary start doing an isometric type of muscle tensing that can increase your metabolic rate two to four times. As you get further chilled, you'll find yourself hopping from foot to foot and moving around. This is Nature's way to get you to generate heat and warm your body. If you start to shiver due to your internal body temp dropping, vigorous muscular contractions will start. This will generate lots of heat—and perhaps burn up to 400 calories per hour. Such intense shivering quickly depletes your muscle sugars (glycogen) stores and drains your energy. This is when you'll be glad you have some emergency food in your pocket!

What's Biggest Nutritional Mistake Athletes Make in the Winter?

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more water
Failing to keep hydrated is a major problem among winter athletes. Cold weather can affect your ability to know that you are thirsty, despite significant sweat loss (if you overdress). Winter athletes need to consciously consume fluids to replace the water that gets lost via breathing and/or sweating. When you breathe in cold, dry air, your body warms and humidifies that air. As you exhale, you lose significant amounts of water. Peeing can be problematic due to the hassle of shed layers of clothing so athletes sometime skimp on the fluids to avoid the hassle. Yet, dehydration hurts performance and is a major cause of injury.

 

What's Best Way to Eat to Warm Myself Up?

If you become chilled by cold weather or other thngs:

  • Wear sweaty, wet clothing that drains body heat
  • Not to wear a hat (30 to 40 percent of body heat can get lost through the head)
  • Drink icy water (from a water bottle chilled by the weather)

... the best way to warm yourself up is to consume warm carbohydrates—hot cocoa (look of sugar free), steaming soup, as well as oatmeal, chili, or pasta (quinoa is the healthiest). The warm food, added to the thermogenic effect of eating, will help you recovery quickly.

Why Do I Gain Weight in the Winter?

 

weight gain
This question has many answers. Some people eat more because they are bored and less active. Instead of being out in the sunshine, they are eating mindlessly in front of the TV or playing video games. For others, the change of seasons has a affect on their mental health. The cold and the clouds can create a depression that causes them to have changes in brain chemicals increase carbohydrate cravings and the desire to eat more. Holiday foods and parties also contribute to weight gain. With all the eating involved and the lack of physical activities those holiday meals and treat tend to add a few pounds. I know I love to sample the cooking as I prepare our holiday meals. So one way to prevent the weight gain is to schedule an indoor workout or find a outdoor sport. Investing in proper clothing, will help you to stay warm from head to toe in your outdoor activities. You'll benefit from not only being able to enjoy exercise but also from sunlight—which is a good way to battle winter depression.

 

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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