With the cold frosts and shorter days setting in, a lot of us need that little bit of extra motivation to get out there and train. Winter training is the time where we can all work on our weaknesses to make us a better, stronger athlete. With time away from competition, we can introduce fun training sessions and even get more experimental with our approach!
One very popular training component which athletes should focus on during winter is their nutrition. The right nutrition will give you energy for your training sessions, help you recover better and strengthen your immune system. This is especially important in the winter, where we are more susceptible to becoming ill.
One myth which certainly needs putting straight is that “protein is just for body builders”. Protein is an essential component of any diet, no matter what your age, gender, ability or activity level is. Essential for many functions in the body such as repair and growth of muscle tissue, protein can also help keep us fuller for longer, meaning we’re less likely to reach for the cookie jar. Your immune response requires rapid cell replication and the production of proteins to ensure that we can fight off illness. Therefore, being slightly deficient in protein can increase your risk of becoming ill.
Athletes who exercise three to five times per week would benefit from consuming 1.4-2.0g of protein per kilogram of bodyweight(1). As an example, if you weigh 70kg you should aim to consume 98g-140g of protein per day. Your protein and fat intake should stay fairly consistent on a day-to-day basis and it is best to periodise your carbohydrates around training.
As far as protein timing is concerned, it is best to spread your protein intake evenly over the day(2).Consuming protein at every meal and snack seems to work best for recovery rather than consuming a large amount in one go or at the end of the day for example.
We’ve put together our top five products to make your winter training hours a little more warming both physically and mentally!
1. HIGH5 Protein Hit
This is brand new to our healthy snack range and is already a firm winner in our office. In three mouthwatering flavours, Protein Hit is packed full of nutritious goodness. Drop this into your bag as a convenient source of protein, fats and carbohydrates for on the go. Alternatively, it serves as an ideal pre-training snack to keep you radiating energy all session long.
2. HIGH5 ZERO
Light and refreshing, ZERO provides the essential electrolytes and minerals to aid hydration, ZERO is the perfect drink to go with your high intensity training sessions, whether that’s in the pool, gym, fitness class or on the turbo at home.Versatile in its nature, owing to both its sugar and calorie free make up, you can also use ZERO to add some flavour to your water throughout the day.
A special favourite in the office is to make warm ZERO. Simple boil your kettle, fill your mug with warm water and drop your preferred flavour in! Delivering a dose of Vitamin C to help support a healthy immune system and protect cells from oxidative stress, ZERO also helps to reduce tiredness and fatigue.
3. HIGH5 Protein Recovery
Most of you will probably know that recovery is vitally important to stimulate the training adaptations you want through training. With the perfect combination of whey protein isolate and carbohydrates for refuelling, this drink will serve as your saviour after a tough session in harsh winter conditions.
A top tip for really cold days: reward yourself with an indulgent hot chocolate recovery drink. Simply warm up some milk (but don’t bring it to a boil) and mix it with our Protein Recovery Chocolate powder. For an extra treat, chuck on some marshmallows.
4. HIGH5 EnergyBar
Feeling peckish? EnergyBar is a must in our top 5 products for winter training. A natural mix of fruits and grains, this easy to chew bar is perfect for those sessions where you need to fill a gap and keep those energy levels up. In fact, we’ve added so much fruit, it provides you with one of your “five-a-day”! Our bodies burn extra calories in the cold to keep our bodies warm and maintain homeostasis. Don’t get caught out by not having enough energy, keep an EnergyBar in your pocket.
EnergyBar is great as a healthy snack throughout the day or to use before and during training.
5. HIGH5 EnergySource 4:1
Last but not least, this all in one sports drink, with 4 parts carbohydrate to 1 part whey protein isolate, helps to maintain endurance performance and contribute to the maintenance and growth of muscle mass. Our go to drink for longer training sessions, the SummerFruits flavour will bring the sunshine back into your training routine.
There you have it, our top five products for your winter training to help you enjoy building the base that you need going into 2017.
(1)Kreider et al. (2010). ISSN exercise and sport nutrition review: research and recommendations. Journal of the International Society of Sports Nutrition. 7:7. http://www.jissn.com/content/7/1/7
(2) Areta, J.L et al. (2013) Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of Physiology. 591.9. pp2319-2331