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Hydration important in winter
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FACTFILE > WINTER FUEL
As the cold British winter marches on, it is as important to eat a varied and balanced diet as it is at any other time of the year. Keeping an adequate intake of energy, protein, vitamins and minerals is vital to maintain the immune system and prevent illness.
Chris Cashin, Sports Nutritionist with the EIS in the south west, provides some practical advice about keeping your diet on track through the cold winter months, to fuel your sport...
Carbohydrates
Ensuring a good carbohydrate intake prevents a reduced blood sugar and maintains muscle glycogen levels. This is important, because low blood sugar and muscle glycogen are shown to be related to increased immuno-suppression (i.e. your immune system would be suppressed and therefore would have more difficulty in fighting infection). Remember to refuel within an hour of training with a carbohydrate drink, cereal bars or sandwiches.
Vitamins & Minerals
It is wise to keep up a good intake of fruit and vegetables over the winter months, particularly because some may not contain as good a source of vitamins as they do during the summer months. Plenty of Vitamin C from fruit and vegetables can help to ward off winter colds and flu, so aim for 5-10 helpings a day.
Eating a wide variety of foods makes sure that you have enough of some of the minor nutrients such as Zinc and Selenium which are also important in supporting the immune system. These are found in a range of foods such as meat, fish, eggs, nuts, milk, wholemeal bread and cereals. For athletes, requirements of some vitamins and minerals are slightly higher than the general population but excesses can impair immune function and can be potentially toxic – talk to the team doctor or nutritionist if you are unsure.
Protein
Ensuring a good protein intake continues to be important to maintain muscle mass as well as helping to keep warm! Perhaps try out some hearty stews and casseroles made with plenty of vegetables, lean meat or poultry or ‘Quorn’ and pulses.
Fluids
It’s tempting to think that you need less fluid in the winter compared with warm summer days, but even in the cold weather you need to remember to keep up your fluid intake. You still lose a lot when training in the cold! All athletes need to have a fluid intake of 4-8 litres per day.
A good diet through the winter months will help with your training and start a new season on top form.
Photography © Getty Images
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