Running in the cold in very important to keep our immune defences high.
Usually, when running in winter, with days characterized by bitter cold, we are led to increase the pace and intensity of the physical exercise; this is because the body, sensing an adverse climate, is led to self-regulate to balance the internal body temperature correctly.
In cold climates it is useful to cover yourself well, with clothing that protects the body from the cold, allowing produced sweat to evaporate and allowing the body to eliminate most of the heat pro-duced by the muscles.

What to eat for running in winter?
To do physical activity, it is important to use the right amount of energy. Proper nutrition must the-refore start from a healthy and rich breakfast which must be completed and well-balanced in terms of nutrients. The correct balance of meals between proteins and carbohydrates is essential for ha-ving the best results in terms of performance and above all in terms of injury prevention.
It is therefore necessary to use carbohydrates with a medium-low glycemic index to have specific control of blood sugar, thus making it possible to make the best use of the glycogen reserves stored in the muscles.
To reform the energy reserves used, it is ideal, however, to use carbohydrates with a high glycemic index, such as sugar-free jam, to favour a more rapid replenishment of glycogen (the reserve sugar present in the muscles) and a good protein source which allows the recover of muscle micro-lesions.

Example of a healthy breakfast
A healthy and rich breakfast that will provide the right energy to face the day correctly is made up of:
  • fresh fruit;
  • a cup of green tea;
  • wholemeal rusks;
  • dried fruit.

What are the best supplements for running in winter?
Especially in this period, we recommend the use of some fundamental supplements to keep perfor-mance high:
  • Multivit forte, essential for their supply of vitamins and mineral salts;
  • Immuno5, excellent for protecting the functionality of the upper respiratory tract;
  • Vita D Fizz and Vitamin D, essential for athletes and the health of their muscles;
  • Omega3, anti-inflammatory par excellence, excellent for cardiac, vision and brain functions.

Proper hydration should not be forgotten. This can be further accompanied by the use of the very useful cyclo maltodextrins for maintaining energy levels during our activities!
Finally, for the pre-workout, we recommend the use of Pre Start Shot, a supplement characterized by arginine, which allows you to have extra gear in terms of resistance!
All we have to do is tie our shoes and start our run!
Dr. Andrea Zonza