What are the most important nutrients for keeping your immune system healthy?

 

We rely on our immune system to fight off infections, and nutrients play a crucial role in helping it work effectively.

Infections can be a nuisance for athletes; you’ve just banked a good solid block of training and then the, all too familiar, sniffles or sore throat appears.

Sometimes they don’t develop into anything more, but can lead to symptoms that causes you to take a few days off from training.

Thankfully, eating the right amounts of the relevant nutrients can protect your immune system.

1. Eat enough

Firstly, it’s important that your immune system is supplied with enough energy to fight off viruses and bacteria. That means eating enough calories!

Ideally you should aim to be in energy balance, which you can check by making sure your weight remains stable over days or weeks.

During intense phases of training plans, carbohydrate intake should rise from 6-9g per kg bodyweight per day to 8-12g.

The rest of your calories should come from a wide range of foods. Remember to ‘eat your rainbow’. Get as many different colours from different fruits and vegetables into your diet as possible.

2. Vital vitamins

Vitamin C plays an important role in the immune system by improving tolerance to infections, and you should look to include foods such as oranges (and their juice), bell peppers, kiwifruit and strawberries.

What about supplements? Vitamin D is known to play a part in a healthy immune system.

During the winter months where we see next-to-no sun, I’d recommend supplementing with 2000 IU per day.

Don’t forget vitamin E, an antioxidant which prevents cell damage by free radicals, and the vitamin B complex to maintain blood health.

You could also take a daily multi-vitamin to make sure you’re getting the RDA of vitamins.

If you do feel a cold coming, supplementing with zinc lozenges (75 mg/day), has been shown to reduce the length of a cold.

3. Plenty of protein

Next, make sure you are eating enough protein. A triathlete needs to eat about 1.5 times their bodyweight in protein (per day).

Adequate protein helps muscles recover from training, but also supports the production of antibodies and immune cells.

4. Probiotics

Sports nutritionist Renee McGregor advised her athletes to take a 12-week course of probiotics leading up to the Rio Olympics.

Because probiotics have been shown to protect against upper respiratory tract infections, she recommends taking a probiotic supplement in winter.

She’s not a fan of probiotics drinks, but full-fat Greek yoghurt is a good food source.

5. Drink enough

Of course water is important for hydration purposes, but it is also crucial for strong immunity.

When you’re hydrated, you produce more saliva, which is your first barrier against infection.

Flavouring your water, with electrolytes when you’re training or no-sugar squash when you’re not, should help you drink more.