As a person who goes to the gym year-round, witnessing the influx of people after the New Year is… interesting. On the one hand, I totally appreciate the sentiment of wanting to get fitter in the new year. On the other, I admittedly wind up slightly (ok, moderately) annoyed to have to be waiting for a treadmill to use. That said, I hope that people realize there’s many ways to improve your health and fitness in the new year that don't involve crazy new workout routines or fad diets. Here’s my list of Dietitian approved new year’s resolutions.
Stay Hydrated
Anyone else’s hydration routine drop off a cliff in the winter? In the heat of summer, it’s pretty easy to remember to hydrate. In winter, your thirst cues may be less strong. You may feel less thirsty in cold weather, but that doesn’t mean that hydration in and out of training becomes less important. Inadvertently, many people will begin training sessions dehydrated during the winter months, meaning they’re already behind the curve when trying to maintain hydration status. Get in the habit of carrying a water bottle with you outside of training sessions. Have water or other beverages alongside meals and snacks. Certain foods can provide a source of fluids as well. Fruits such as watermelon, oranges, grapefruit, dairy products like yogurt or kefir, or vegetables like tomatoes, cucumbers and lettuce all contribute to hydration.
Cold weather can create its own issues in regard to fueling. Shivering from the cold increases muscle glycogen use. Hot liquids like coffee, tea, apple cider, broth soups, hot cocoa can help reduce shivering during activities and keep glycogen stores high. Dressing too warmly for cold weather activities can also increase sweat rates. And if the clothes aren’t breathable, it can lead to wet clothes. Wet clothes plus prolonged exposure to cold increases chances of hypothermia. Try to layer clothing so you’re able to take off layers as you heat up. After activity, replenish fluid losses with 16-24oz fluid for every pound of body weight lost.
Correct Nutritional Deficiencies
Winter usually brings a change in habits, whether that’s taking an offseason break, going outside less, or changing one’s diet. Changes in routine can initiate changes in nutrient status. For example, many athletes will see a decrease in Vitamin D with less exposure to the sun. Long-term, athletic performance is not possible without optimal health. Now is a good time of year to double check your bloodwork. Generally, athletes should consider getting bloodwork done every six months, but possibly more frequent if prone to deficiencies. Specific nutrients of concern for athletes include but aren’t limited to iron, B12, Calcium, Vitamin D, and Magnesium. As always, adequate protein, carbohydrate, and overall energy intake are important as well.
Increase Fiber
Plants contain fiber, which is dietary material that isn’t absorbed during digestion. This roughage passes relatively intact through your digestive system. Generally, fiber is categorized in two ways: Soluble fiber and Insoluble fiber. Soluble fiber dissolves in water and creates a gel-like material in the digestive tract. Soluble fiber may help lower cholesterol levels by reducing the absorption of cholesterol. Insoluble fiber which increases bulk of stools, aids in relieving constipation, and promotes movement through the GI system.
Fiber can be tricky for athletes. On one hand, it’s been demonstrated that fiber intake, is very important for health and disease prevention. Specifically, fiber from fruit and vegetables has been shown to decrease the risk of cardiovascular disease and some cancers by 10% for each 10g increase in dietary fiber in a person’s diet. On the other hand, fiber and training don’t always mix. High fiber foods prior to exercise can increase GI discomfort and should be minimized to maintain gastric comfort.
Find fibrous foods that work for you. Everyone is going to have their own individual tolerance, but generally people should try to consume 14g fiber for every 1000 calories they consume. Adding too much too quickly isn’t recommended. The key being to gradually increase fiber over time to avoid the negative side effects of high fiber like gas, bloating, or abdominal pain. Fiber intake may also change day-to-day depending on training regimen with some days being able to tolerate more. You may find that cycling or swimming training can tolerate more high fiber foods than running, due to the increased jostling effect of the activity. Athletes can benefit from adding fiber at the end of the day, after training has concluded like a high-fiber cereal before bed and be sure to hydrate appropriately along with increasing fiber intake.
Increase Sleep
When trying to get fitter, many people focus on upping their activity level, and this works to some extent. Our ability to train, however, is limited by our ability to recover. Athletes should aim for at least eight hours of sleep per night which can be a tall ask for some people. Is it worth it to cut sleep to six hours or less to fit in that training session? It depends on your goals and lifestyle. I’m not going to say that you definitely need to skip your workout, but it is important to pause and consider the choice.
Sleep duration matters, but so does sleep quality. Maintain good sleep hygiene habits before bed by being consistent with bedtimes. Try to avoid staring at your phone or laptop in the 30 minutes before sleep. Avoid caffeinated beverages later in the day and use blackout curtains and cover electronic lights to make the room as dark as possible.
Onset of sleep disruptions during periods of hard training can also be a tell-tale sign of low energy availability . Sleep disruptions further limit the athlete’s ability to recover and are also experienced along with other mood disruptions like depression, irritability, or impaired judgment. Insufficient sleep can also lead to poor coordination, and increased risk of injury. Increased rest allows for increases in performance, so try not to skimp the pillow time.
Increase Intra-Activity Fueling
Many people could benefit from eating more during endurance training. It’s tempting to want to “save up” calories burned during exercise for meals or for dessert but increasing intra-session fueling can help in several ways. More energy during activity means there’s more fuel for muscles to use. Depletion of carbs generally makes exercise feel harder (higher RPE for a consistent workload). Providing carbs during exercise gives your muscles their preferred energy when they’re active. Increasing energy availability during exercise allows for glycogen sparing, meaning you’ll have more energy later in activity.
Big training sessions can burn lots of calories, creating large deficits between an athlete’s calorie needs and calorie intake. These intra-day deficits can add up. Huge calorie deficits may have a negative effect on endocrine and bone health. Increased fueling during activity diminishes these deficits. Intra-activity fueling may help avoid excessive feelings of hunger, helping you make better choices at mealtimes instead of desperately reaching for the first food available. Like fiber, you’ll want to gradually increase your intake of fuel during activity. Taking in food during exercise is trainable. Start with 30-60g of carb per hour for endurance exercise and increase from there.
Best of luck and Happy New Year.