Winter is a magical season but one that puts our body to the test more than any other. In order to protect it, it is essential to equip oneself well. Read our winter hiking tips. But also to choose adapted meals. Here are our 5 tips to eat well in cold weather.
Our body and the cold
Regardless of the external conditions, our bodies must remain at a temperature of around 37°C. When it is cold we lose heat. Our insulating equipment is used to limit this loss. But the more the cold intensifies, the more the wind increases and the less our equipment is able to fight. Our body must then compensate and generate heat. For this purpose, it uses several mechanisms. Initially, by reducing the size of small arteries and veins, it reduces the surface exposed to cold. At the same time, small chills increase heat production by the muscles. Then, by releasing certain hormones, the body increases over the course of days the basic metabolic activity. Finally, and only after several weeks of exposure to cold, the body increases the amount of fat, subcutaneous and Brown, offering a better adaptation.
1-increase your calorie intake
The point is that much of the heat is produced by the muscles. A "boiler" that will have to be supplied with enough fuel. The calorie craving can literally explode, as, at a more intense physical activity than usual, the body will add the calorie craving to keep warm. As an example, I lost 7 kg in 4 weeks of the trip to Spitzberg in summer (temperatures between -7°C and 5°C) despite intake of more than 3500 kcal/day! Apart from the appropriate nutritional medical follow-up, it is very difficult to determine in advance what the need will be. This means that in an isolated situation, very large rations are vital.
2 - make sure to be well hydrated
Our body needs water to better regulate its internal temperature. The cold and wind combined with a feeling of reduced thirst in winter to make us run a significant risk of dehydration. The consequences? A feeling of cold and even increased risk of frostbite. Always carry a thermos with you with a reasonably warm drink is, therefore, part of the necessary precautions.
3-feeding as a function of cold exposure length
To warm up, the body will first consume its glucose Reserve. This usually corresponds to 8 to 10 hours of activity. Once exhausted, it is the stored fats that will take over. In short, this means that there is no particular interest in consuming a lot of lipids if you sleep in a warm shelter and can replenish your glucose reserves for your day with a good breakfast. But on the contrary, planning to gain a few pounds before a tent expedition to Lapland in the winter is a good idea.
4-balance carbohydrates, fat, protein
On a daily basis, it will be necessary to maintain a good nutritional balance while adapting it to the needs of our activity. The ideal is 55 to 65 % carbohydrate, 15% protein, 20 to 25% fat, varying the amount of carbohydrate and fat depending on whether you are exposed to cold continuously over several days or only a few hours a day.
5-eating dry and dried fruits
It is always interesting to analyze in detail the composition of your meals. And in the face of certain industrially processed products-which offer only hydrogenated sugars and trans fats – the virtues of dried fruits make it an almost unavoidable food to eat well in winter. First of all, they offer an unbeatable caloric performance, with an average of 375 kcal per 100 gr. and up to 650 kcal for certain oleaginous fruits (nuts, almonds, hazelnuts,...). Their lipid intake is not only remarkable-61% for example for hazelnuts – but they are mostly excellent fats, mostly mono and polyunsaturated fatty acids.
More unknown, their protein richness is very real with for the Peanut, the record value of 26% protein. As for carbohydrates, dried fruits (grapes, apricots, figs, bananas, etc.) provide between 55 and 84 grams per 100 grams. Finally, we can highlight their richness in micro-nutrients, vitamins and minerals. It is therefore very interesting to include in your winter diet mixtures of dry and dried fruits. This adds up the virtues of each and one can compose meals that are easy to consume throughout the day without having to make long pauses conducive to cooling.
In brief
The choice of good hydration and food is, in extreme cold, just as important, if not more so, than being well equipped. With a high-calorie intake, a regular intake of carbohydrates and a quantity of fat adapted to his practice, his body is offered every chance of being able to fight effectively against the cold. The properties of dry and dried fruits make them particularly remarkable elements to compose its outdoor diet. A diet whose pleasure dimension should not be neglected, the psychological part in the fight of our organism against the cold being now recognized as not insignificant.
Comments
Post a Comment