This article was originally written on January 3, 2018 and fully updated on December 22, 2022.
Virus season is well underway, and a high exercise load can increase the risk of infections. Athletes and active individuals with a high training load are therefore at risk of catching an upper respiratory tract infection (URTI), such as a cold or flu, as evidenced by this data:
An inadequate intake of protein, or vitamins and minerals (including iron, vitamin C, and vitamin D) can weaken the immune system. It is best to avoid very restrictive diets and rapid weight loss. Care should be taken to ensure adequate protein and micronutrient intake during periods of voluntary weight loss.
Many athletes have an insufficient intake of vegetables and fruits. Yet, they are essential foods in order to meet our needs for vitamins, minerals, and fiber. Regular consumption of fruits and vegetables is associated with a lower incidence of colds. It is recommended to consume at least five servings of fruits and vegetables per day, and for athletes ideally even more, since they have a higher energy expenditure. We should also include a variety of fruits and vegetables of different colors each week to meet our nutrient needs. Finally, make sure to include fruits and vegetables rich in vitamin C daily, such as citrus fruits, kiwis, pineapples, strawberries, bell peppers, broccoli, and red cabbage.
Fluid intake during exercise not only helps to prevent dehydration, which is associated with an increase in the hormonal stress response, but also helps maintain saliva flow during exercise. Saliva contains several proteins with antimicrobial properties, including immunoglobulin A, lysozyme, alpha-amylase, and defensins. Saliva secretion usually decreases during exercise, but regular fluid intake during exercise can limit this decrease.
Leave a Reply