Immunity
Prevention strategies are always the best method to prevent the spread of illness, therefore following typical health and hygiene protocols will always remain your best “defence” against becoming sick. However, there are several other factors that can make a small difference in how well your body can resist and fight illness and support your body’s immune functions. If you’re immune system is functioning at its best, you will give your body the best chance of fighting off illness and or if you do get sick, may be able to reduce the severity and duration of illness, leaving you able to train and compete more often.
Ensure you are eating and hydrating adequately for your training load.
Pay special attention to;
- Your protein needs across the day, and especially in post training recovery.
- Tailor your carbohydrate needs to the intensity of training sessions and daily volume. Ensure you have carbohydrate on hand for during session consumption when required. A lack of carbohydrate can increase hormones like cortisol (a stress hormone) which can suppress immune function.
- Hydrate adequately during and after sessions and aim for a glass of water with each meal
Eat plenty of fruits and vegetables. The more colours the better
Eat a variety of brightly coloured fruits and vegetables, as they contain micronutrients known to be beneficial for immune function. 2-3 serves of fruit and 2.5 cups of salads or vegetables per day is recommended
Consider Probiotics
Probiotics can be useful in reducing the likelihood, severity, and duration of upper respiratory infection (e.g. viral cold and flu). It is recommended to seek advice from a Sports Dietitian or Sports Doctor before commencing any supplements. Athletes are recommended to source batch tested products and where relevant, record their use within your supplement register in AMS.
Vitamin C and Zinc Supplements
It is recommended to seek advice from a Sports Dietitian before commencing any supplements Athletes are recommended to source batch tested products and to record their use within the supplement register within your AMS profile.
Other lifestyle factors to consider
Like all things, Nutrition is just one (very important) aspect of your overall health and well-being.
Getting adequate rest and sleep/ sleep, managing your training load & completing your prescribed recovery practices, and managing stress will also play a positive role in your immune system functioning.