A nutritionist has urged people to get in one vital dietary building-block this winter to help safeguard a persons immune system, mood regulation and maintain a healthy hormones balance winter
19:57, 28 Nov 2025Updated 19:59, 28 Nov 2025
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If your body does not get this one building block your mood could suffer, sports nutritionist says (stock)
A sports nutritionist has warned if your body does not intake one essential building block you could be faced with mood swings, hormonal imbalances and even a weakened immune system throughout winter.
Many people struggle to keep healthy routines throughout winter as shorter days and and colder temperatures make it difficult for people to stay motivated. However despite the challenges to keep a healthy routine, Mike O’Leary PhD, a sports nutrition specialist has told the Mirror just how important one dietary building block is.
O’Leary said: “In cooler conditions, your body also burns through glycogen (aka, stored carbohydrates) at a faster rate, meaning energy reserves deplete more quickly.
Shivering or tension can lead to increase muscular workload throughout the day during winter (stock)
“When glycogen runs low, your body increasingly relies on amino acids – the building blocks of protein – for energy, which is why it’s so important to maintain adequate protein intake during the winter.”
O’Leary explained these colder temperatures cause our bodies to work more during the day even if we don’t realise it. He added: “Even mild shivering or tension caused by cold exposure can increase muscular workload throughout the day.
“You might not realise it, but your muscles are working even when you’re not exercising, just to keep you warm. This low-level energy demand contributes to fatigue and increases your body’s overall need for nutrients such as protein.”
The sports nutritionist has waned inadequate protein intake can lead to slower recovery and increased fatigue when exercising (stock)
O’Leary also warned if the body does not receive enough protein other aspects of a person’s life could be affected throughout the winter including mood regulation, hormonal imbalance and even a person’s immune system.
He said: “It’s important to remember that protein supports far more than just muscle repair. 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. If your intake drops too low, you may notice slower recovery, increased fatigue, and a greater susceptibility to colds or illness.”
O’Leary added regardless if a person exercises regularly or does not it is still important for them to get an adequate amount of protein in their diet to stay healthy and also recommend numerous protein sources could be used to help boots protein intake.
A man has just woken up in a domestic environment, either a living room or a bedroom. He is cozy in duvets and pillows. He rubs his eyes and face sleepily as he comes to.
The sports nutrition specialist added: “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. I’d generally recommend consuming around 1.4-2g of protein per kg of body weight, though this will of course change depending on your level of activity.
O’Leary stated sometimes it is difficult for people to meet this protein requirement and recommended numerous adjustments can be made in a person’s diet to ensure they get enough protein.
The nutrition said: “If you struggle to hit your target, a high-quality, fast-absorbing protein supplement such as ESN’s Isoclear Whey Protein Isolate is an easy, low-calorie option post-workout or as a mid-morning boost.”