Immune Health for Athletes

It’s as Easy as 1, 2, 3!

Athletes are no stranger to frequent and intense training. High levels of exercise and competition in sport can result in impaired immune function. This is where rest and proper fueling and recovery come in!

1. Carbohydrates

When carbohydrate stores in your muscle and liver are depleted due to high training volume, it doesn’t just decrease exercise performance. Stress hormones and risk for upper respiratory infections increase as well. Matching daily carbohydrate intake to training intensity, as well as fueling with carbs before, during and after practices/workouts is key to maintaining good health.

2. Protein/Amino Acids

Protein makes up muscle tissue, enzymes, hormones, and antibodies. Antibodies play a central role in the immune system. Consuming adequate protein throughout the day helps to support whole-body protein metabolism. Aim to include 20-30 grams of protein every 3-4 hours throughout the day.

3. Antioxidants

You may have been told at some point that you should “eat the rainbow.” Eating a variety of fruits and vegetables with different colors, ensures you are getting a variety of nutrients. Vitamins C and E in particular provide antioxidant defenses that may help to reduce muscle breakdown from exercise, as well as help to fight infection. Remember: food first. Citrus fruits (vitamin C) and nuts and seeds (vitamin E) can help you meet your daily needs vs. mega-dose supplementation.

Are you doing all you can to become an immune athlete? Contact Caroline Fruhling MS, RD, LD

References:

1. Gleeson, Michael & Nieman, David & Pedersen, Bente. (2004). Exercise, Nutrition, and Immune Function. Journal of sports sciences.
2. Nieman, D. C., & Mitmesser, S. H. (2017). Potential Impact of Nutrition on Immune System Recovery from Heavy Exertion: A Metabolomics Perspective. Nutrients.
3. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Medicine and science in sports and exercise.