Immune System 1 - Nutrition Nation

October 8, 2024October 8, 2024

In Body Composition, Bodybuilding, Fitness, Getting Started, Healthy Eating, Immune System, Overall Health, strengthen immune system, Supplementsby Rick Sprott

Staying motivated during the holidays

Staying Motivated During the Holidays: Your Guide to a Healthier Season

The holidays are a time for celebration, family, and indulging in those delicious seasonal treats we all love. While it’s great to enjoy the festivities, it can be challenging to stay motivated and maintain a healthy lifestyle during this time. But don’t worry! At Nutrition Nation, we believe balance is key, and with a few tips, you can enjoy the holiday season without losing sight of your health and fitness goals. Here’s how:

1. Set Realistic Goals

The holiday season is busy, and expecting to stick to the same routine you follow year-round might set you up for frustration. Instead, adjust your goals. If you normally hit the gym five days a week, aim for three or four. Celebrate smaller wins, like staying active or focusing on healthier versions of your favorite dishes. Remember, it’s not about perfection but progress.

2. Stay Active

It can be tempting to skip workouts when holiday gatherings, shopping, and parties take up your time. But remember, staying active doesn’t have to mean hours at the gym. You can incorporate fitness into your holiday schedule by taking brisk walks after meals, doing quick at-home workouts, or even joining family for a game of football in the yard. Keeping your body moving will not only burn calories but also boost your energy and relieve holiday stress.

3. Mindful Eating

Enjoying your favorite holiday foods in moderation is part of the fun, but it’s important to be mindful of portion sizes and not overindulge. A good strategy is to fill your plate with plenty of veggies, lean proteins, and whole grains before going for the rich desserts or casseroles. You’ll feel fuller, longer, and avoid the post-meal crash.

4. Hydrate

With all the holiday cocktails, eggnog, and sugary drinks, it’s easy to forget about water. Drinking enough water helps with digestion, keeps your energy up, and prevents overeating (sometimes we mistake thirst for hunger!). Make a conscious effort to sip water throughout the day, especially if you’re indulging in richer foods and drinks.

5. Plan Ahead

If you know you have a busy week ahead with family gatherings and events, try to plan your workouts and meals in advance. A little preparation goes a long way in staying on track. If you’re traveling, pack healthy snacks or research fitness options near your destination. Planning keeps you accountable and reduces the likelihood of reaching for convenience foods or skipping exercise.

6. Accountability

Stay accountable to your health and fitness goals by involving others. Find a workout buddy or join a fitness challenge. Share your goals with family members or friends who support your efforts, and encourage each other to stay active and healthy throughout the season. Surrounding yourself with positive influences will keep you motivated, even when it’s tempting to skip a workout or indulge in extra helpings.

7. Treat Yourself, But Don’t Overdo It

Part of enjoying the holidays is indulging in those once-a-year treats, and you absolutely should! The key is moderation. Enjoy your favorites, but balance them with healthier meals or extra movement. If you’ve been working hard all year, don’t let one holiday meal derail your progress. One indulgence won’t hurt you, but making it a daily habit might.

8. Rest and Recover

With all the hustle and bustle, it’s important to prioritize sleep and recovery. Not getting enough sleep can affect your energy levels, metabolism, and even how much you eat. Try to stick to a consistent sleep schedule, even during the busy season. Your body needs time to recover, and proper rest will keep you feeling your best.

9. Focus on Wellness, Not Just Weight

Remember, the holiday season is about joy, connection, and gratitude. Instead of stressing about the number on the scale, focus on how you feel, both mentally and physically. Take time to relax, reflect, and enjoy the special moments with loved ones. A balanced mindset is key to staying motivated and keeping up your wellness journey all year long.

At Nutrition Nation, we’re here to support you through every season. Whether you’re looking for personalized nutrition advice or need help with fitness goals, our knowledgeable team is ready to guide you. Stay motivated, enjoy the holidays, and make your health a priority—because you deserve to feel your best!

Visit Nutrition Nation for all your health, wellness, and fitness needs this holiday season!

December 1, 2021November 21, 2022

In Immune Systemby Bryan Acosta

How Bodybuilders Can Strengthen Their Immune System This Winter

Learn how intense workouts compromise your immune system and what you can do about it.

Keeping your immune system strong is important, especially if you do intense workouts. Some of these steps are the same ones we would recommend for maximizing performance in the gym. Nutrition is a great place to start when trying to boost your immunity.

How Does Exercise Affect The Immune System?

Chronic stress wreaks havoc on the immune system. That includes intense exercises.

While moderate-intensity exercise improves the adaptive immune system by way of how it responds to and fights pathogens, intense exercise can compromise the immune system.

In the hours following a hard workout, your body will have a difficult time defending itself against germs. If you take measures to properly recover from your workouts, your immune system will bounce back and become stronger because of it.

If you don’t allow a proper recovery time, your immune system remains compromised. You’ll find yourself sick all the time, running low on energy, and losing strength and muscle mass.

4 Steps To Support Your Immune System

The hour or so you spend in the gym training intensely can deliver a blow to your immune system. Besides taking vitamin C, proper handwashing, getting plenty of sleep, and finding ways to reduce your stress, these tips will help you boost immunity.

1) Eat Plenty of Protein

The immune system is literally a system of proteins. Protein intake is especially important for those who train with weights because the muscles also need those amino acids to rebuild themselves. People who train should consume at least 1 gram of protein per pound of body weight per day.

2) Consume Fast Carbs Post-Workout

Post-workout carbs decrease immunosuppression that comes from hard training. When you train intensely, you stress the body, which makes cortisol rise and immune function go down. The goal after training is to return cortisol to normal levels. When fast carbs are consumed either during or immediately after training, muscle glycogen is restored, cortisol levels decrease, immune function improves, and more water enters the muscles, creating a bigger pump and increasing muscle protein synthesis.

3) Get Your Omega-3 Fats

Increase your healthy fats to boost immunity. Omega-3 polyunsaturated fatty acids are a potent “immunonutrient” that’s known to have positive effects on the immune system. Salmon and other fatty fish are great sources of omega-3s. But you’d have to eat an awful lot of fish to reach the amount you need for optimal health. Find a clean supplement to make sure you get the amount necessary to maintain immunity.

omega 3 capsules

4) Go With Glutamine

The essential amino acid glutamine is another immunonutrient. Glutamine is one of the highest-level amino acids in the body, and it’s a critical energy component of the immune system. As mentioned earlier, the stress of intense training delivers a blow to the immune system and the immune system is happy to pull glutamine from your muscles. When this happens, muscle endurance drops. Muscle protein synthesis (MPS) is also compromised when glutamine levels are low, which is the last thing you want after a workout.

Keep Your Immune System Strong

Supplements are a great way to get everything your body needs to build and maintain muscle while protecting your immune system. Nutrition Nation has a variety of protein, fast carbs, and other supplements that will keep you healthy and strong all winter long.

By Leslie Radford