- Sports Council
The benefits of sports nutrition to improve your performance in winter
In winter, your body faces many challenges: freezing temperatures, shorter days and less exposure to the sun. These conditions have a direct impact on your energy, motivation and immune system. Indeed, the cold causes your body to expend more energy to maintain an optimal body temperature, while the lack of light reduces the synthesis of vitamin D, essential to your vitality.
To maintain your sporting performance, it’s essential to adapt your diet. Balanced nutrition is an excellent way to support your metabolism, strengthen your immune system and improve your recovery after exercise. By choosing foods rich in essential nutrients and incorporating supplements adapted to your needs, you can stay fit, motivated and healthy throughout the winter season. Eating better means making progress, even in the snow!
Understanding the basics of sports nutrition
Sports nutrition is based on a balance between macronutrients and micronutrients. It aims to provide your body with everything it needs to function optimally during effort and recovery.
Macronutrients: fuel for your body
Your body needs quality macronutrients to perform, especially in winter.
Proteins
Proteins are essential for repairing and strengthening your muscle fibers after exercise. In winter, when the risk of fatigue and injury increases, they become even more important. Choose lean sources such as chicken, fish, eggs and legumes. If you practice strength or endurance sports, aim for a daily intake of 1.2 to 2 g of protein per kilo of body weight. So, for a 70 kg athlete, for example, he should consume between 84 and 140 g of protein per day.
Carbohydrates
Carbohydrates are essential fuel, especially during endurance activities. The complex carbohydrates contained in brown rice, wholemeal pasta or oatmealThe simple carbohydrates in fruit provide long-lasting energy, essential for coping with long or intense sessions. The simple carbohydrates in fruit are ideal for a quick recharge after exercise, promoting recovery and replenishing muscle glycogen reserves.
Lipids
For prolonged efforts, lipids are a valuable source of energy. Opt for healthy fats, such as those found in avocados, nuts, seeds or oily fish (salmon, mackerel). These foods also provide omega-3essential for reducing inflammation and protecting joints.
Vitamins and minerals: indispensable allies
During winter, your body needs vitamins and minerals, including :
- Vitamin C Strengthens your immunity and neutralizes free radicals.
- Vitamin D Compensates for lack of sunlight for healthy bones and muscles.
- Zinc : Promotes muscle recovery and supports your immune system.
- Magnesium Prevents cramps and fights fatigue.
By ensuring the right balance of these nutrients, you can help your body perform and stay resilient in the face of winter’s challenges.
- Fast running It’s an accessible and effective activity. Brisk walking for 30 minutes, three times a week, improves blood circulation and gradually strengthens the heart muscle.
- Cycling : Ideal for the heart, cycling is a low-impact sport that also strengthens leg muscles and promotes better blood circulation. It’s a great option for people who want to avoid joint damage.
- Recommended products : To complete your cardio routine, don’t hesitate to exercise with dumbbells to strengthen the body. Resistance training strengthens muscles and contributes to cardiovascular wellbeing by promoting fat burning and improving metabolism.
Which foods to choose in winter?
During winter, certain foods are particularly beneficial in helping you to cope with cold temperatures while maintaining your sporting performance at its best.
Soups: balanced and comforting
A piping hot soup made from fresh vegetables and legumes is an excellent way to consume a wide range of essential nutrients. Carrots, sweet potatoes, leeks or lentils provide vitamins, minerals and fiber for long-lasting energy. To enhance the protective effect, add spices like turmeric, which fights inflammation, or ginger, ideal for boosting your immune system and warming your body.
Dried fruits and oilseeds: portable energy
Rich in healthy fats, proteins and minerals, oilseeds (almonds, walnuts, hazelnuts) and dried fruits (apricots, raisins, figs) are ideal snacks. They’re easy to transport and help you fill up on potassium and minerals. magnesiumessential for preventing cramps and supporting muscle contraction. As an added bonus, they provide quick energy, perfect before or after a workout.
Here are a few things you can do to improve the quality of your sleep:
- Regular routine : Going to bed and getting up at the same time every day regulates the biological clock. This promotes deeper sleep.
- Ambiance relaxing A quiet, well-ventilated room with a comfortable temperature contributes to a restful environment.
- Limit screens Blue light emitted by telephones and computers prevents the production of melatonin, the sleep hormone. We therefore recommend avoiding screens for at least an hour before bedtime.
Oily fish: rich in omega-3s
Salmon, mackerel, sardines and herring are your winter allies. These fish are packed with omega-3 fatty acids, which reduce stress-related inflammation, protect your heart and promote optimal muscle recovery.
Food supplements to support your sporting goals
In winter, it’s often more difficult to get all the nutrients you need from food alone, due to restricted food choices or reduced exposure to sunlight. Food supplements can help you make up for any deficiencies and optimize your sporting performance.
- Breathing 4-7-8 Son: This exercise, developed by Dr. Andrew Weil, involves breathing in deeply for 4 seconds, holding the breath for 7 seconds, then exhaling slowly for 8 seconds. This method slows down the heart rate, inducing a state of deep relaxation. By repeating this cycle 4 or 5 times, you can quickly regain inner calm and reduce stress.
- Cardiac coherence Breathing: This technique involves regular, controlled breathing, generally at a rate of 5 breaths per minute. Synchronizing the breath with the heartbeat promotes calm. This reduces tension and regulates heart rate.
These exercises are particularly effective in moments of stress or anxiety. They rapidly reduce heart rate and restore a sense of calm.
Whey protein: a fast, effective source of protein
The whey protein is important for supplementing your protein intake. Easy to digest and quick to absorb, it is ideal after a workout to promote muscle regeneration. It not only helps repair muscle fibers damaged during exercise, but also stimulates muscle growth.
Creatine: to boost your power
Visit creatine is an indispensable supplement, especially for strength athletes. It helps boost energy reserves in the muscles, improving performance during short, intense efforts such as sprints or weight lifting. It also supports recovery by reducing muscle breakdown after intense effort.
Multivitamins for better support
The multivitamins are essential to make up for any winter deficiencies, especially when the diet lacks variety. A quality complex should contain essential vitamins such as vitamin C (to boost immunity), vitamin D (to compensate for lack of sunlight), vitamin E (for its antioxidant properties), as well as zinc and selenium, two minerals that strengthen your body’s natural defenses.
In winter, your diet plays a key role in maintaining your performance levels and preserving your health. By balancing your macronutrient intake, eating nutrient-rich seasonal foods and incorporating food supplements where necessary, you’ll be able to face this season with energy and determination.
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