Best sports nutrition in cold weather

Exercising in cold weather increases people’s need for calories, and at the same time may lead to less fluid drinking due to nutritional errors, two issues that should be addressed by athletes.

Exercise in cold weather has unique nutritional needs and paying attention to a few simple nutritional points can help to increase athletic performance, promote athletes’ health and ultimately achieve the goal of sports. Also, when exercising in cold weather, the central body temperature decreases and the cost of energy in hot climates will be about 23 percent higher due to the body’s efforts to heat the tail air.

Athletes need calories in cold weather more than when exercising in warmer weather and with similar conditions. This happens because food is used to fuel the body in response to increased metabolism and individually with exercise.

Taking fluids while exercising in cold weather

In this article, prepared by sports medicine specialist Kimia Moeini Afshari and provided to ISNA, it is stated that one of the biggest common nutritional errors in athletes is low drinking fluids during exercise in cold weather. Cold reduces the body’s thirst mechanism and the athlete should be aware of this and consume enough fluids. It is important to meet both the need for exercise and lost fluids (when heating the body and moisturizing the tail air). During severe exhalation, a large amount of water is lost through exhalation, and dehydration leads to decreased body function and endurance.

Nutritional Tips for Winter Sports

Good nutrition begins with a good planning. Ideally, athletes should consume complex carbohydrates 2 hours before exercise. Hot foods are the right choice because it helps keep the body warm. Foods such as soups, baked potatoes, bread and peanut butter, pasta and low-fat meats are good energy sources for before exercise.

It is also important to replace carbohydrate reserves consumed during exercise in order to prevent fatigue and also to help keep the body warm. It is recommended to have portable snacks such as energy bars, sports gels, sandwiches and fruit.