Don’t let winter ruin your training

Shorter evenings and darker mornings can make us feel like we have less time to get things done, and when we are (un)welcomed by a colder day it’s not very motivational. Let’s be honest, at this time of year most of us would rather be cocooned in bed with a matcha latte instead of getting out of bed to exercise.

If this sounds like you, check out our tips from Team GB Nutritionist Tom Maynard, who explains how to eat right to stay motivated this winter.

Up your fruit and veg intake
We recommend that our Team GB athletes get in excess of the recommended five-a-day in order to properly protect themselves with antioxidants to fight off winter colds. We recommend they ‘weight the mix’ in favour of vegetables and make sure they get a variety of colours to maximise the different vitamins and nutrients that various fruit and vegetables offer. As a portion guide, try to get at least two handfuls in each meal, but don’t be scared of the volume while they’re raw – vegetables in particular will reduce dramatically when cooked.

Make a cherry good choice
A little muscle soreness is nothing to be scared of but it can be pretty off-putting, especially in the winter months when you don’t need another excuse not to go outside! To help fight it, eat fruits that are high in antioxidants, such as berries or cherry juice.

Keep track of meals
Keep your motivation up by eating the right foods at the right time. Have your main meal three hours before training. It should include a protein source (especially for those doing resistance training to build muscle), vegetables and finally some fuel – such as a non-processed carbohydrate. If you need a snack beforehand, have something light like trail mix or fruit for an energy top up. After training, you need three key things: carbs to refuel; water to rehydrate and protein to repair damaged muscle, which will help reduce muscle soreness.

Stay on portion control watch
It can be easy to go for the comfort eating option in winter, but don’t let your portions get out of control. We recommend our athletes keep a food diary and a photo food diary so they can keep an eye on portions, because it’s harder to lie to yourself when it’s there in front of your eyes.

Eat fresh
It can be tempting to opt for convenience and marketing and go for a supplement, like a protein bar, rather than preparing a lean protein meal like chicken breast with steamed veggies after the gym. Not only is this often more expensive, it also doesn’t necessarily offer you the same quality of nutrients you’d get from a fresh meal. If you’re short on time, buy a slow cooker or a blender to get as many vitamins and nutrients from your meals in the quickest way possible.

If you only have time for one thing this winter, don’t just go for easy options – make the effort where possible to cook yourself proper meals that include a variety of food, ingredients and cooking methods. Eating healthy will put you in the right frame of mind for training no matter how cold it is outside.

Don’t overvalue your workout
People often overestimate the work they actually do in the gym and overeat as a result. You need to be realistic about the amount of training you’re doing and balance your recovery food accordingly. For example, if you’ve done a tough weights session, you might need to prioritise your recovery meal, but a 10 minute jog while checking Twitter on the treadmill doesn’t really warrant a ‘recovery’ meal.

Ask an expert
If you’re not sure where to start with your training, it’s worth booking a session with a qualified Personal Trainer. For nutrition, you can refer to the Sport and Exercise Nutrition Register (SENr), a new register that provides a list of quality-assured sports nutritionists.

Low fat doesn’t mean healthier
Don’t be fooled into doubling your qualities just because something is ‘low fat’, as it often is heavily supplemented with sugar, which can be just as damaging for your diet. A good way to know what you’re really eating is to always make your own food if possible, so you can control exactly what’s in it. For example, opt for a steak burger with sweet potato fries rather than a fast food burger.

Team GB is currently working in partnership with fitnessfirst.co.uk.