In winter, it’s harder to keep up with exercise: it’s cold, dark and summer feels a long way off. Yet it’s precisely what you do now that will determine what your routine looks like in a few months’ time. Below, we explain how to stay consistent without the pressure of dieting, by focusing on exercise, protein and getting enough rest.
How can you stay consistent with your exercise routine in winter?
Consistency doesn’t come from motivation, but from a routine you can stick to even on a cold, dark day. Plan fixed training times, keep your schedule achievable and lower the barrier to entry – that way, you won’t have to decide whether to go every single time.
Here are a few practical tips to lower the barrier and make it easier to keep going:
- Lay out your sports kit the night before, so you don’t have to make a decision in the morning.
- Choose fixed days and times and put them in your diary as an appointment with yourself.
- Start small on days when you’re not feeling up to it: twenty minutes is better than skipping it altogether.
- Treat yourself to a sauna or a hot shower afterwards, a regular moment of relaxation as your reward.
Why does exercising feel harder in winter?
Shorter days and less daylight mean it’s normal to find it harder to get going. Your motivation fluctuates with the seasons, so rely on habits and fixed routines rather than motivation alone.
You can’t change the weather, so make it a rule: if you manage to head out despite the wind and rain, that’s a victory in itself. Training together helps with this. You’re less likely to turn down a session with a regular training partner than one you’d do on your own, and you’ll keep each other accountable on days when the weather’s against you.
What role does protein play when you keep training?
Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. Spread your protein intake throughout the day and top it up with protein powder at times when your regular diet isn’t enough.
How much you need depends on your weight and how much you train. In this article, you can read how to estimate your daily requirement. Whether you choose whey protein or a plant-based alternative depends mainly on what you tolerate well and enjoy. You can read more background information on protein powder as a supplement in the article on the benefits of protein powder.
Can magnesium play a role in winter fatigue?
Magnesium contributes to a reduction of tiredness and fatigue. Magnesium contributes to normal energy-yielding metabolism. Magnesium contributes to normal muscle function. Magnesium contributes to normal functioning of the nervous system.
So, when you’re training hard and placing high demands on your body, it makes sense to pay attention to your magnesium intake. You’ll find magnesium in foods such as green leafy vegetables, nuts, seeds, pulses and wholegrain products. If you’d like to know exactly what magnesium does and which form is right for you, read about what magnesium is and how it affects your body.
What does creatine do during high-intensity training?
Creatine increases physical performance in successive bursts of short-term, high intensity exercise. This applies when adults undertaking heavy, intense exercise consume 3 grams a day.
Think of strength training, sprints or interval training, where you give it your all in short, repeated bursts. Creatine is less relevant for gentle endurance training. Creatine monohydrate is the most widely researched form and you only need a small daily amount. If you want to know exactly how creatine works, read about how creatine monohydrate works.
Why are rest days just as important as training days?
Your body adapts during rest, not just during the training itself. So make sure you plan your rest days and get enough sleep just as carefully as you plan your workouts.
If you push seven days a week, you’ll rarely be able to keep that up during the darker months. Build variety into your week: heavier and lighter days, and times when you deliberately do nothing. This gives your body the space to adapt and helps you stay motivated in the long term.
How do you keep your diet on track when things get busy?
Prepare your meals in advance so that a busy or gloomy day doesn’t force you into making random choices. Choose fresh produce and dishes you genuinely enjoy; that way, you’ll find it easier to stick to your routine.
You don’t need to turn it into a strict diet. Don’t skip meals and aim for a varied, balanced diet with enough energy for your training sessions. An hour of meal prep at the weekend saves you from having to make decisions all week long, and it keeps you from resorting to quick fixes when you come home tired.
If you’d like extra support for your training, take a look at our whey protein and vegan protein powders, magnesium and creatine. We choose natural supplements, with every ingredient clearly listed on the label.
Frequently Asked Questions
Is winter a good time to start exercising?
Yes. Building a routine during the quiet, cold months means you’ll be ready to go when the weather improves. Start small and build up gradually – that way, you’re more likely to stick with it.
Do I need protein powder if I’m training in winter?
Not necessarily. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. You can get this from your regular diet too. Protein powder is a handy supplement if you find it difficult to meet your daily protein requirements through meals alone.
Why do I feel tired more quickly in winter?
Shorter days, less daylight and the busy festive season all play a part. Make sure you get enough sleep, exercise and follow a varied diet. Magnesium contributes to a reduction of tiredness and fatigue. Magnesium contributes to normal energy-yielding metabolism.
How much creatine should I take?
Creatine increases physical performance in successive bursts of short-term, high intensity exercise. This applies when adults undertaking heavy, intense exercise consume 3 grams a day. No more is needed to achieve this effect.
