While many people may be tempted to skip their strength training workouts during the cold and dark days of winter, maintaining a regular strength training routine is essential for staying healthy and fit. As important as regularly exercising is, ensuring you're fuelling your body with the proper nutrients to support your workouts is essential as well.
Below are the things you need to know about the role of nutrition in winter strength training and what to eat to fuel your workouts:
Protein is vital for building muscle mass and maintaining growth
Protein is a necessary nutrient for strength training, as it helps repair and rebuild muscle tissue after a workout. It's important to spread your protein intake throughout the day to ensure your muscles have a steady supply of amino acids. Good protein sources include fish, lean meats, eggs, and plant-based proteins such as beans, lentils, and tofu.
When choosing your protein supplements, go for the highest-quality and complete protein supplements such as LA Whey Gold Diet that has a complete amino acid profile providing all the essential amino acids (EAA’s), 13.5g branched-chain amino acids (BCAA’s) and 10.7g of L-Glutamine per serving to help build lean muscle and support fat loss, whilst also improving recovery.
Carbohydrates are your body's primary source of energy
Carbohydrates are the body's primary energy source, vital for high-intensity workouts like strength training. Consuming enough carbohydrates will help ensure that you have enough energy to power through your workouts and will also help replenish glycogen stores after a workout. Good sources of carbohydrates include whole grains, fruits, vegetables, and legumes.
Healthy fats are important for hormone production and cell growth
While fat has a bad reputation, it's an essential nutrient for many bodily functions, including hormone production and cell growth. Consuming healthy fats from sources like avocado, nuts, seeds, and fatty fish can help support muscle growth and recovery.
Stay hydrated to support muscle function and recovery
Hydration is crucial for maintaining muscle function and recovery after a workout. When you're well-hydrated, your muscles will have enough fluids to contract and relax properly, and your body can transport nutrients and remove waste more efficiently.
Top foods to fuel your winter workout
Nutrition plays a crucial role in supporting your winter strength training routine. By consuming enough protein, carbohydrates, and healthy fats and staying hydrated, you can ensure that your body has the nutrients it needs to build and maintain muscle and recover properly after a workout. So, even though it may be tempting to let your nutrition slide during the colder months, remember that your diet is equally as important as your workouts to achieve your fitness goals. Below are some foods that are recommended to consume to fuel your workout and help your body recover:
- Oatmeal: Oatmeal is a nutritious and filling breakfast option packed with carbohydrates and protein to fuel your workout. You can customize oatmeal with a variety of toppings, such as fruit, nuts, and seeds, to add flavour and extra nutrients. You can add a serving of LA Whey Gold Diet to your morning oatmeal to a boosted flavour and protein.
- Egg and vegetable scramble: Eggs (boiled or scrambled) are a great source of protein, and combining them with vegetables like spinach, bell peppers, and onions makes for a well-rounded and satisfying meal. You can scramble the eggs and vegetables in a pan with a little bit of olive oil or butter, or you can bake them in the oven for a quick breakfast or lunch.
- Smoothie: Smoothies are a convenient and tasty way to get a dose of protein and carbohydrates before or after a workout. You can blend a serving of LA Whey Gold Diet protein powder with frozen fruits, vegetables, and milk or yoghurt for a nutrient-packed drink that's easy to grab and go.
- Chicken and sweet potato: Chicken is an excellent source of lean protein, and sweet potatoes are a delicious and nutritious carbohydrate option. You can bake or grill the chicken and the sweet potatoes for an easy meal that's perfect for fuelling your workouts.
- Quinoa and bean salad: Quinoa is a protein-rich grain with lots of nutrients, and combining it with beans, vegetables, and a simple dressing makes for a tasty and satisfying salad. You can enjoy it as a pre-or post-workout meal throughout the week.