As the winter chill sets in, a leading sports nutritionist has issued a vital health warning, urging the public to prioritise one essential dietary component to protect their wellbeing.
Dr Mike O'Leary, a specialist in sports nutrition, has told the Mirror that inadequate protein intake can lead to a cascade of negative effects, including mood swings, hormonal imbalances, and a weakened immune system during the colder season.
Why Your Body Demands More Protein in Winter
Dr O'Leary explains that the body's energy dynamics shift significantly in cooler conditions. Glycogen, your body's stored carbohydrates, depletes at a faster rate, forcing your system to seek alternative fuel sources.
"When glycogen runs low, your body increasingly relies on amino acids – the building blocks of protein – for energy," he stated. This increased demand is why maintaining adequate protein is so critical throughout winter.
He further detailed that colder temperatures force our muscles to work harder, even during inactivity. "Even mild shivering or tension caused by cold exposure can increase muscular workload throughout the day," O'Leary added. "Your muscles are working even when you're not exercising, just to keep you warm."
Beyond Muscle Repair: The Wider Health Impacts
The nutritionist emphasised that the role of protein extends far beyond just muscle repair. It is fundamental to several key bodily functions that are particularly vulnerable in winter.
"A good protein intake is fundamental to immune defence, hormone balance, and even mood regulation - all of which can take a hit during the darker months," O'Leary said. He warned that low protein levels can result in slower recovery, increased fatigue, and a greater susceptibility to colds and illness.
How Much Protein Do You Need?
Dr O'Leary's advice applies to everyone, not just fitness enthusiasts. "Whether you're an athlete, someone who exercises a few times a week, or someone who doesn't exercise at all, you should always ensure you're getting enough protein into your diet for overall health," he asserted.
He generally recommends consuming between 1.4 and 2 grams of protein per kilogram of body weight, noting that this can vary depending on an individual's activity level.
For those who find it challenging to meet their daily protein target through diet alone, O'Leary suggested considering a high-quality supplement, such as a fast-absorbing whey protein isolate, as a convenient low-calorie option post-workout or as a mid-morning boost.
