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SPORTS NUTRITION TIPS FOR ATHLETES IN WINTER

2 November, 2012 | Written by Recuperat-ion Recuperat-ion





This is
the biggest nutritional need during winter exercise. In winter, athletes have a
decreased desire to take a sports drink as the thirst mechanism is reduced in cold weather
but winter athletes need to consciously consume fluids to replace the water
that gets lost via breathing. When you breath in cold dry air, your body warms
and humidifies that air. As you exhale, you lose significant amounts of water. Dehydration
is one of the main reasons for reduced sports performance in the cold.

Food not only provides fuel but also increases heat
production. Food not only provides fuel but also increases heat production. If you
become chilled during winter exercise you’ll likely find yourself searching for
food. Food warming effect is known as thermogenesis (that is, “heat
making”). 30 to 60 minutes after you eat, your body generates about 10
percent more heat than when you have an empty stomach. During cold weather
exercise, cold foods and fluids can chill the body, so warm foods are ideal:

– Complex carbohydrates consumed 2 hours prior to
exercise. Soups, chili, bread, bagels, pasta with tomato sauce, baked potatoes,
cereals, peanut butter, lean meat, and low-fat cheese are good choices.


– Plan to eat a small snack every 30-45 minutes (100-200
calories)



Running a marathon, competing in a long-distance cycle race or doing an
extended workout in cold weather can stress out your immune system enough to
make you ill. In fact, research suggests that marathoners are six times more
likely to become ill following their 26-mile races than the average person in
the street or the runner who puts in an easy three-miler. These are some food
can help you to strength your Immune system:


Yogurt: Probiotics, or the “live
active cultures” found in yogurt, are healthy bacteria that keep the gut
and intestinal tract free of disease-causing germs.
-Oats and Barley: These grains contain
beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities
more potent than Echinacea. When you eat this boosts immunity, speeds wound
healing, and may help antibiotics work better.
-Garlic: This potent onion relative contains
the active ingredient allicin, which fights infection and bacteria.
-Tea: 5 cups a day of black tea for 2 weeks increases 10 times
more virus-fighting interferon in the blood. The amino acid that’s responsible for
this immune boost, L-theanine, is abundant in both black and green tea.
-Fish: Selenium, plentiful in shellfish such as oysters,
lobsters, crabs, and clams, helps white blood cells produce cytokines, proteins
that help clear flu viruses out of the body. Salmon, mackerel, and herring are
rich in omega-3 fats, which reduce inflammation, increasing airflow and
protecting lungs from colds and respiratory infections.
-Beef: is a prime source of Zinc an immunity-bolstering mineral.
Even mild zinc deficiency can increase your risk of infection. Zinc in your
diet is very important for the development of white blood cells, the intrepid
immune system cells that recognize and destroy invading bacteria, viruses, and
others pathogens.
-Sweet potatoes and carrots: They
provide beta-carotene which your body turns into vitamin A. To stay strong and
healthy, your skin needs vitamin A. You may not think of skin as part of your
immune system. But this crucial organ, serves as a first-line fortress against
bacteria, viruses, and other undesirables.
-Mushrooms: Studies
show that mushrooms increase the production and activity of white blood cells,
making them more agressive. This is a good thing when you have an infection.

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