When training, no athlete wants a cold to run him down and limit his exercise program. Enter the diet, which can boost immune function and lower the risk of illness.
To maintain your immune system, follow an individualized eating plan that is well-balanced and meets your energy, carbohydrate, protein, and micronutrients needs.
Determine your fueling requirements to support your training volume, then ensure adequate calories to maintain energy balance and support exercise and the expenditure of energy stores.
Consume carbs before, during, and after long training sessions to offset the suppressive effect of exercise on the immune system.
Eat colorful fruits and vegetables rich in antioxidants daily to combat oxidative stress.
Select lean protein foods, especially those that contain iron and zinc to support immune function.
Don’t forget to include foods rich in omega-3 fatty acids that possess anti-inflammatory properties.
Ensure adequate intake of vitamin D to promote immune defense.
Choose foods that contain probiotics like yogurt and kefir to enhance gastrointestinal and immune health.
Eat wise to support your exercise program and training volume and stay healthy!