Winter Nutrition
Written By Hannah Macleod, Leicester 1st Team Player
I hate the British winter. If I had my way, hockey would be a summer sport or, even better, an indoor sport under UV lighting! As the nights draw in dark, depressing, wet, cold and windy training nights become the norm. All of a sudden, the hardest decision to make is whether to reach for the Lycra or the tracksuit bottoms. Just to compound this picture of misery, the wonderful assortment of winter illnesses will soon be doing the rounds. Alas, there is a ray of light on the horizon. I have compiled a couple of practical nutrition tips to bolster your immune system and ensure you are fighting fit for the matches ahead.
Hydration
Your body is made of ~60% water. Maintaining this volume is essential for optimal performance and reducing your chances of infection. Losing a meagre 2% of your total body water may result in impairments to your endurance, cognitive and skill performance. I don’t know about you, but I really can’t afford any loss in skill performance. Some research I conducted on international hockey players looked at the difference in levels of dehydration during matches played in England during the winter and in South Africa during the summer. Data indicated that players experienced higher levels of dehydration in England during the winter! Therefore, good hydration practice is just as important in the winter as it is in the summer. TOP TIP: Ensure you arrive to training well hydrated. Try to drink 400-600 ml of water, sports drink or other fluid 2 hours before hand. Make sure your drink contains some electrolytes or salt to aid rehydration.
Nutrients
Colds and flu and all too common at this time of year. However, there are things you can do to reduce your chances of catching them. A shortage of carbohydrate and protein can decrease your immune response. Micronutrients such as iron (meat, beans, lentils), zinc (milk, peanuts, turkey), vitamins A (milk, eggs, spinach, carrots), E (seeds, nuts, avocado), B6 (tuna, banana, chicken) and B12 (fish, beef, cheese) are particularly important. A well-balanced diet sufficient to meet your energy needs is recommended. TOP TIPS: Select a wide variety of fruit and vegetables during the day. Eating 5 portions of fruit and vegetables should be a priority. Also try having a carbohydrate-based snack shortly after training to start the recovery process.
Quick fixes
Despite all the claims you may have heard about cold remedies, there is no scientifically proven supplement effective in preventing a cold. However, some studies have shown that 1,000 mg of Vitamin C supplements a day may reduce the length of your cold. More recent research has indicated that probiotics (the friendly bacteria!) may also shorten the length of your cold. TOP TIPS: Wash your hands regularly. Hand gels are best and available in all supermarkets. Water bottles are breeding grounds for bacteria and germs so avoid sharing water bottles at all times.
Helpful websites
http://www.5aday.nhs.uk/topTips/default.html
http://www.lucozade.com/sport/sport-science/sports-nutrition/default.aspx