With the cold weather, both the immune system decreases and malnutrition occurs. When this is the case, performance degradation is inevitable. Especially for athletes! Then I say we should immediately get ourselves into winter mode and start making the necessary preparations, and I am giving you good tips.
Why the Immune System Slows Down in Winter?
The decrease in air temperatures It allows us to spend more time indoors. Staying behind closed windows all day long, both at home and at work, prevents air circulation. An environment that is not adequately ventilated invites disease.
My suggestion; You should ventilate your environment frequently and take nature walks as much as possible.
Suggestions to Keep the Immune System Strong for Those Who Do Winter Sports
1- Carbohydrate Intake
Since people who do sports have more energy expenditure, the amount of carbohydrates they need is higher than those who do not do sports. is too much. So what happens if this need is not met? Yes, that's the most important part! If this need cannot be met, the body starts to get its energy needs by using the muscles. When the muscles are used, the release of stress hormones such as adrenaline and cortisol increases. Once this oscillation begins, the immune system collapses! Including quality carbohydrates, especially during the winter months, means protecting the immune system.
2- Water Consumption
Fluid loss is one of the most serious problems seen in winter sports. Because fluid intake often decreases due to cold weather. But the body's need for fluid does not decrease because the weather is cold! For this reason, at least 1.5-2 liters of water should be consumed on winter days without sports. When sports are included in the work, at least 2-2.5 liters of water should be consumed per day. Water consumption will both prevent water loss in the body and increase your resistance!
The perception that there is less sweating and water loss in winter sports is the biggest mistake. In winter sports, the body gets very tired and therefore it also loses water. Constantly breathing cold air during winter sports will tire the body more than you can imagine. Your body has to expend a lot of energy to heat the cold air it breathes. So every breath you take means a significant loss of water!
You should not leave your warehouses without water, you should not miss your canteen! Remember that your body always needs water.
3- Enough Protein
If your protein intake is insufficient during exercise, the muscles you are working cannot be fed and muscle loss occurs. Loss of muscle means that the immune system is destroyed again!
It is beneficial not to miss protein-rich foods, especially on days when doing sports.
Nutrition Improves Performance!
Yes, you heard it right! I will be recommending you to have an adequate and balanced diet instead of various nutritional supplements. The reason for low performance may be genetic as well as environmental, physical and psychological. However, one of the most important reasons is definitely the nutritional factor.
An adequate and balanced diet primarily ensures that your body temperature is maintained. It also provides the energy your working muscles need.
There is an energy expenditure between 400 and 750 calories per hour, depending on body weight, especially during skiing. Not to decrease the performance is possible by providing this energy to the body. In other words, the nutritional factor, which is important in every field of sports, is also indispensable in winter sports.
For a strong exercise, a strong nutritional need arises. For this, the body needs 3 important fuels. These are as I said before; Carbohydrate, fat and protein.
A balanced diet, especially with high carbohydrates, low fat and adequate proteins, is the ideal sports nutrition. Those who want to increase their performance; They should plan a diet that is high in carbohydrates, low in fat, raw foods, and whole grains. This diet will increase your performance as well as being deficient in vitamins, minerals and antioxidants. will complete it. In addition, athletes who pay attention to these nutritional recommendations will have observed that the stress factor on the body decreases after exercise.
Never Without Breakfast!
A tiring and cold day is not waiting for you me? Then don't rush your breakfast.
Complex carbohydrates such as oatmeal or whole grain bread are foods that will be very successful in providing your body with the energy you will need during the day.
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An omelet made with 1 whole egg and 2 egg whites will keep you full for a long time as well as being a protein store.
If you include 1 banana and 1 tablespoon of peanut butter on your breakfast table, then you are ready for a tough and cold day.
Make sure to have a snack! Never Skip Meals!
The idea of taking off your gloves and having a snack in cold weather may not appeal to you, but remember, you should not neglect to have a snack in order to maintain your energy level and keep your body temperature constant! In those short times when you stop to breathe, you can also take your snacks out of the way.
Choosing options that you can put in your pocket and are easy to carry will also make your job easier. Whole grain or protein bars can come to your rescue at this point!
Especially have lunch! Spending the day by snacking will leave you in very difficult situations. A balanced meal from carbohydrate, protein and fat groups will increase the efficiency of the whole day.
A sandwich with chicken, meat or cheese and plenty of ingredients can be a good choice. Do not choose fast food products and carbonated drinks! This will be a very wrong option and the feeling of bloating felt throughout the day will make you very uncomfortable! After lunch, if you are going to continue skiing or walking, you should also take care not to drink alcohol. Instead, you can try to prefer hot chocolate or a nice salep.
The best options for dinner are; grilled meats or It could be fish. You can complete your dinner with a salad with plenty of greens and finish the day fit.
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