During periods of intense exercise or even immediately following endurance events, many individuals find that they become more susceptible to minor respiratory illness, such as colds and sore throats.
While moderate exercise boosts your immune system, prolonged periods of intense exercise appears to depress immune cell functions. It creates a ‘open window’ of decreased protection, during which viruses and bacteria can gain a foothold.
A healthy diet that provides your body with adequate micronutrients required for immune cell function is essential for maintaining immune defences.
If you’re someone who runs marathons or partakes in intense rigorous exercise here are some practical ways of combatting exercise-related suppression of immunity:
- Match your calorie intake and expenditure: under-eating will increase cortisol levels
- Ensure you’re consuming plenty of foods rich in immunity-boosting nutrients (vitamins A, C and E, vitamin B6, zinc, iron and magnesium). High quality fresh fruits, vegetables, whole grains, legumes, nuts and seeds)
- Avoid low carbohydrate diets. Low glycogen stores are associated with bigger increases in cortisol levels and bigger suppression of your immune cells
- Consume an electrolyte drink during intense exercise lasting longer than 1 hour. This can reduce stress hormone levels and the associated drop in immunity following exercise. Check out my natural electrolyte drink (search under juice and smoothies)
- Drink plenty of water: This increases your saliva production, which contains anti-bacterial proteins that can fight off airborne germs
- A vitamin C supplement may help to reduce the risk of upper respiratory tract infection during periods of intense training
- Glutamine supplements may reduce the risk of infections. Glutamine levels can fall by up tp 20% following intense exercise, putting the immune system under greater strain
- For those athletes out there: Echinacea taken for up to 4 weeks during a period of hard training may boost immunity and reduce the risk of catching a cold by stimulating the body’s own production of immune cells
- Probiotic supplements may help to reduce the severity and duration of respiratory illness and benefit immunity
- Quercetin supplements taken during periods of intense training may reduce the risk of upper respiratory illness
**. All information and research provided by The Complete Guide To Sports Nutrition, 7th edition by Anita Bean