Sometimes getting up and out of the house in the winter months is challenging. I’m even guilty of taking five extra minutes in the morning to stay under the covers just a little longer. I have found it even more challenging to get to the gym in the mornings when its 30 degrees or less outside! In the winter months getting our recommended amount of daily exercise is a balancing act.
Under normal circumstances, our bodies use carbohydrates, fats, and protein for fuel. When working out in colder temperatures our bodies do something unique: the body begins to shiver to stay warm, sometimes without you even noticing. Shivering is fueled by carbohydrates – both blood sugar and stored glycogen – while protein and fat aren’t as useful for this reaction to the colder temperatures.
Quick Tips for Working out in Cold Temps:
- Dress appropriately Depending on the type of workout you prefer, our athletic attire can vary. This is also true in the winter months when it can be harder for our bodies to maintain their core temperatures in the cold outdoor weather. It is always a good idea to check the weather forecast to know if you’ll need an extra jacket during your workout.
- Plan your workout for the heat of the day If possible, try planning your workout during the time of day when the temperature will be the highest. This is typically in the middle of the afternoon. You would be surprised what a few degrees difference in temperature can do for your mood and your workout.
- Increase carbohydrate intake Increasing carbohydrate intake can help prevent us from using up all of our glycogen stores during our workouts. Glycogen is the storage of carbohydrates in our muscles and is important because having high muscle glycogen can help you perform at higher intensity levels. Some researchers have found that having high glycogen stores in our muscles may keep us from getting fatigued during our workout. Try to set a goal to have a pre-workout snack about an hour before you exercise. This snack could be yogurt and granola, a piece of fruit or even wheat toast with nut butter to help increase your carbohydrate intake and fuel your workout.
- Hydrate adequately It is easy to forget that we sweat even when it’s not hot outside. This is why it is important to stay hydrated throughout the winter months especially when you exercise often. It is recommended that we drink at least 8 glasses of water (64oz) every day to stay hydrated. On average athletes require up to 80oz of water a day. You might try drinking a sports drink during your next workout if you feel you aren’t getting enough fluids throughout the day.
Provided by: Katelyn Holston, Graduate Student, TTU Dietetic Intern
Mindy Diller, MS, RDN, LD | Registered Dietitian Nutritionist | mindy.diller@ttu.edu
Eat at Texas Tech 