Cal South E-News | December 2011 NUTRITION EDUCATION
|WINTER NUTRITION - Fueling for Cold Weather Exercise|
|By Nancy Clark MS RD
If you take time off from soccer to enjoy winter sports, you want to pay careful attention to your sports diet. Otherwise, lack of food and fluids can take the fun out of your outdoor activities. These tips can to help you fuel wisely for cold weather workouts.
• Cold blunts the thirst mechanism; you'll feel less thirsty despite significant sweat loss and may not "think to drink."
You need adequate pre-run fuel to generate body heat. Hence, you want to fuel-up before you embark on a winter long run or any outside activity in extreme cold.
• Food's overall warming effect is known as thermogenesis (that is, "heat making"). Thirty to sixty minutes after you eat, your body generates about 10% more heat than when you have an empty stomach. Hence, eating not only provides fuel but also increases heat production (warmth).
Cold weather itself does not increase energy needs, but you will burn extra calories if your body temperature drops and you start to shiver. Shivering is involuntary muscle tensing that generates heat.
• When you first become slightly chilled (such as when watching a football game or waiting for your running buddies to show up), you'll find yourself doing an isometric type of muscle tensing that can increase your metabolic rate two to four times.
Winter recovery foods
• To chase away chills, replenish depleted glycogen stores, and rehydrate your body, enjoy warm carbohydrates with a little protein, such as hot cocoa made with milk, oatmeal with nuts, lentil soup, chili, and pasta with meatballs. The warm food, added to the thermogenic effect of eating, contributes to rapid recovery.
Winter weight gain
Many soccer players bemoan winter weight gain. Some eat too much because they are bored and less active. Others experience seasonal affective disorder (SAD). The change of seasons has a marked affect upon their mood. Changes in brain chemicals increase carbohydrate cravings and the desire to eat more. The temptations of winter holiday foods can also contribute to weight gain.
• To limit winter weight gain, stay active! Exercise helps manage health, weight, and the winter blues. The tricks are to invest in proper clothing, fuel well, and prevent dehydration so you can stay warm and enjoy winter's outdoor wonderland.
Nancy Clark MS RD
For recipes for winning sports nutrition foods you can prepare for your post-game parties, check out Food Guide for Soccer: Tips and Recipes From the Pros by Gloria Averbuch and Nancy Clark MS RD (Available at www.nancyclarkrd.com)
|About the Author:|
Nancy Clark, MS RD CSSD is an internationally known sports nutritionist and nutrition author. She is a registered dietitian (RD) who specializes in nutrition for exercise, health and the nutritional management of eating disorders. She is board certified as a specialist in sports dietetics (CSSD). Check out her website at www.nancyclarkrd.com.