![\"Person](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/11\/1_GettyImages-1169247266.jpg\")
If your body does not get this one building block your mood could suffer, sports nutritionist says (stock)<\/p>\nA sports nutritionist <\/a>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.<\/p>\n Many people struggle to keep healthy routines <\/a>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\u2019Leary PhD, a sports nutrition <\/a>specialist has told the Mirror<\/a> just how important one dietary building block is.<\/p>\n O\u2019Leary said: \u201cIn cooler conditions, your body also burns through glycogen (aka, stored carbohydrates) at a faster rate, meaning energy reserves deplete more quickly.<\/p>\n \u201cWhen glycogen runs low, your body increasingly relies on amino acids \u2013 the building blocks of protein \u2013 for energy, which is why it\u2019s so important to maintain adequate protein intake during the winter.\u201d<\/p>\n O\u2019Leary explained these colder temperatures cause our bodies to work more during the day even if we don\u2019t realise it. He added: \u201cEven mild shivering or tension caused by cold exposure can increase muscular workload throughout the day.<\/p>\n \u201cYou might not realise it, but your muscles are working even when you\u2019re not exercising, just to keep you warm. This low-level energy demand contributes to fatigue and increases your body\u2019s overall need for nutrients such as protein.\u201d<\/p>\n O\u2019Leary also warned if the body does not receive enough protein other aspects of a person\u2019s life could be affected throughout the winter including mood regulation, hormonal imbalance and even a person’s immune system.<\/p>\n He said: \u201cIt\u2019s 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.”<\/p>\n O\u2019Leary 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>.<\/p>\n The sports nutrition specialist added: \u201cWhether you\u2019re an athlete, someone who exercises a few times a week, or someone who doesn\u2019t exercise at all, you should always ensure you\u2019re getting enough protein into your diet for overall health. I\u2019d 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.<\/p>\n O\u2019Leary stated sometimes it is difficult for people to meet this protein requirement and recommended numerous adjustments can be made in a person\u2019s diet to ensure they get enough protein.<\/p>\n![\"Person](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/11\/1_GettyImages-962633800.jpg\")
Shivering or tension can lead to increase muscular workload throughout the day during winter (stock)<\/p>\n![\"Person](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/11\/0_GettyImages-2180224956.jpg\")
The sports nutritionist has waned inadequate protein intake can lead to slower recovery and increased fatigue when exercising (stock)<\/p>\n![\"O\u2019Leary](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/11\/1_GettyImages-1448026219.jpg\")
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.<\/p>\n