Many athletes suffer from alack of energy during the winter, despite all the efforts made in the gym.It is often difficult to understand this situation, especially when it seems that no external element contributes to this decrease in performance.
In fact, despite not being short of sleep or nutrients, not being particularly exposed to stress, and motivation being at 200%, the quality of training is often reduced in winter.
Some see this as a weighting of the bars, others as uncontrollable laziness: in reality, it's winter fatigue. But why do we have less energy in winter?What to do when you feel too tired to train?
Why do we get tired in winter?
Feeling tired in winter is a common thing for athletes as well as for any other category of person. This situation is a natural response of our body to the external change that winter brings.Apart from pathological causes, it can be due to a weakening of the body, modern hibernation, or seasonal depression.
Weakening of the body
Winter is a time for the development of various kinds of infections and diseases such as bronchitis, colds, flu, gastroenteritis, etc.By constantly fighting the cold, bacteria and viruses that disrupt the body,the immune system becomes weakened. This is why the body is more fragile, leaving little energy for other activities such as sport, especially if it is done intensively.
Modern hibernation
Winter fatigue may be a manifestation of the body's need for hibernation. Indeed, if in the time of our ancestors winter was a period when we slept a lot to fill up with energy, this hibernation of the organism translates today into a need for rest incessantly during this two-month period (especially in women). Winter is thus the time when the body demands some rest, a slowing down of daily activities. This little break is necessary for both the body and the brain.
Seasonal depression
In winter, the days are shorter, there is less sunlight, and the nights get longer. As a result, you lack sunshine and light, two things that are nonetheless essential for the vitalization of the body. With a deficiency not only of vitamin D, but also of light energy, you can suffer from "seasonal depression", characterised by a physical and psychological slowdown.
What to do if your muscles get tired in winter?
Are you suffering from muscular fatigue in winter? Don't panic, it's only temporary! While waiting for your energy to be at its peak again,think about preserving your body!
Resting
Winter is the perfect time to rest, so that you will be at your best when you are back in top form.Indeed,allowing yourself periods of rest and withdrawal is essential for the body's well-being, and the best way to do this is to take advantage of those two months of hibernation.
Give yourself more time to sleep, relax and recuperate: forcing your body to work when it lacks energy would serve no purpose.You can also take this opportunity to perform relaxing activities such as meditation or hypnosis.
Limit over-exertion
Since your body weakens in winter, your exercise should be moderate.It is not a question of stopping training, but of limiting efforts that are too intense. Stick to basic exercises and maximise your recovery time. Don't try to push yourself by setting overly ambitious goals or planning to increase your performance during this time. Also, avoid competitive sports during the winter months, which can put a strain on your body, but should be avoided when you are not at your best.
Eat foods rich in vitamins and minerals
It is important to strengthen the immune system by eating foods rich in vitamins and minerals. Vitamins A, C, E, zinc and selenium are particularly effective in boosting energy. So, eat 7 to 10 portions of fruit (guava, kiwi, papaya, citrus fruits, etc.) and vegetables (pulses) a day during winter, as well as fish, seafood, meat, eggs, oysters, veal livers, etc.
You can also take vitamin D supplements to boost your body.Eating cruciferous vegetables such as broccoli, cauliflower or Brussels sprouts is also good for revitalising the body, as they are rich in nutrients.
During the winter, the idea of gaining body fat or seeing less of your abs shouldn't scare you, as this temporary weight gain helps you stay fit in the long run.
A mistake to avoid: Forcing the body to overdo itself
As an athlete, you always want to give 100% in the gym, to perform at your best, despite feeling tired. Moreover,many people wrongly feel guilty for not being able to perform intense sessions, and force themselves to do hardcore exercises, while the body does not have enough energy to keep up with the pace. It is precisely this mistake that should be avoided, as it can prolong the feeling of fatigue: instead of being momentary, your fatigue can last until the middle of summer. The best way to stay in control is to agree to put in less effort when tired.
In short, fatigue in winter is a natural phenomenon of the body. If you lack energy, it is important to rest, avoid strenuous exercise and provide your body with complete nutrients. Don't force yourself to do intense sessions, as this will prolong your fatigue!
