Personal trainer holding small weights surrounded by nutritious foods

Nutritional Tips for Personal Trainers During Winter Months

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Fitness represents one important aspect of overall health and wellness, which is why many people rely on personal trainers to help them achieve fitness goals. As such, personal trainers lead by example when it comes to helping other people become their ideal selves. In today’s blog from Bryan University, we talk about some nutritional tips for personal trainers during winter months to keep your body in top shape while helping others get the exercise they need.

Related Post: Personal Fitness Trainer: A Career That’s Good for the Brain & the Body

Boost Your Immunity

Wintertime means cold and flu season, which is why it’s vitally important for personal trainers to boost their immune system. Boosting your own immune system helps prevent you from catching diseases, but it also makes your clients less likely to catch a disease from you. Information from Harvard University shows that no single food offers special protection for your immune system. However, several nutrients are vital to the health, growth, and function of immune cells in your body.

Look for foods or supplements containing:

  • Vitamin C
  • Vitamin D
  • Zinc
  • Selenium
  • Iron
  • Protein

Bulk Up on Carbs

You get colder in the wintertime. Complex carbohydrates give you plenty of energy to get through darker, chillier months. But they also help add fat cells to your body. Fat cells form a natural insulating layer against your skin, and they create a storage area for glucose to use later when you need extra energy and carbs are scarce.

Look for complex carbohydrates from:

  • Whole-grain cereals, breads, and pasta
  • Nuts and seeds
  • Oats and quinoa
  • Pumpkin
  • Sweet potatoes
  • Squash
  • Beans, such as kidney, black, white, pinto, and garbanzo
  • Lentils or split peas
  • Popcorn for a snack

Get More Sunlight

Sunlight is nature’s way of supplying your body with vitamin D, a nutrient important to your immune system. When sunlight hits your skin, a layer of cholesterol absorbs UV-B radiation and converts it to vitamin D3. The amount of sunlight you receive decreases in the wintertime, unless you live in tropical climates or the southern United States (Texas, Florida, SoCal). Get some sunlight in the afternoon. Sit or stand by a window if you can’t make it outside.

Sleep Well 

Humans tend to overeat if they don’t sleep well. Part of the reason is that sleep deprivation affects the body’s transmission of two neurotransmitters, ghrelin and leptin, that tell your body when to eat. People with sleep deprivation are drawn to more high-calorie foods versus those who get enough sleep. Aim for 7 to 9 hours of sleep per night for optimal results. That way, your body is ready to kick into high gear in the morning when you start your personal trainer routine.

Drink Plenty of Water

Your kidneys and lungs work harder when it’s cold. Both organs may lose more water in the winter, and you may not realize you could be dehydrated. Drink plenty of water throughout the day. Consider taking one sip of water every 15 minutes if you’re not engaged in some sort of exercise. Take your water consumption up a notch when you are working out or working with clients as a personal trainer.

Related Post: The Benefits of Certification for Personal Trainers

Become a Personal Trainer Through Bryan University

Bryan University offers 100% online classes for personal training ahead of earning your certification. If you want to enter a vibrant field, consider our School of Health and Wellness. Call Bryan University toll-free at 1-855-862-0755 or enroll now to find out more!

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