The transition in weather is often associated with an increased risk of coughs, colds & flus. Combine this with the congested fixture list often seen over the New Year period & you may find a quick reduction in player availability due to the sometimes unpleasant conditions & the injuries that come with it. It is therefore important, both as a club and a player, to make extra measures over the winter to help keep players on the pitch.
How cold weather impacts performance
Having enough energy is a vital part of performance, under-fuelling (not giving your body the energy it needs through nutrition) increases the risk running out of energy playing sports. This is particularly important during the winter months because not only will it impact performance, but it also increases your susceptibility to injury or illness. Figure 1 shows the energy intake vs energy expenditure over a typical week in a premier league team. Overall, there was a calorie deficit of 400Kcal per week.
This is particularly important because of the implications on recovery. The graph below shows muscle glycogen levels significantly reducing over the course of a 90-minute football game. If a player isn’t consuming enough energy, they start to fatigue quicker, which leads to a domino effect meaning the player won't restore the energy used. This means they'll start the next game with lower levels of carbohydrate in their system, potentially leading to sub-optimal performance again & so on.
To maximise recovery, you need to consume plenty of carbohydrates the morning of & after the game.
How to support your immune system through cold weather
Consuming a wide variety of fruit & veg will provide the body with micronutrients (vitamins & minerals) that are essential for immune health. An easy way to increase micronutrient intake during the winter months is to ‘eat the rainbow’ by consuming a wide range of coloured fruit & veg. We're releasing a full article on building a bulletproof immune system in the coming weeks.
The importance of sleep for performance
Sleep disruption can have a huge effect on performance, especially when caffeine is used pre-game or alcohol after games.
Usually, players have the day after a game off to recover, therefore sleeping in the next day seems logical, right? However, having a regular wake time is essential when creating good sleeping habits, meaning that sleeping in for too long on recovery days should be avoided. Instead, naps could be a better way to reach the recommended 7-8 hours each night. Aside from the sport side of things, having a sleep routine is important for all of us. As discussed, having a regular bedtime & wake time is important, but other factors such as having a cool environment (roughly 18 degrees) & avoiding screens an hour before bed can also improve sleep quality. Read more about it in our 'Mastering Sleep' article.
Key points for sports in cold weather:
Consume at least 50% daily calories as carbs
Ensure adequate protein intake (1.2−1.6 g/kg body mass per day)
Eat the rainbow
Consider supplementation
Aim for 7-9 hours of sleep each night
Thanks, as always for reading, we'll see you next week for more!
Elliot Hutchinson // 09.02.2025
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