Immunonutrition Strategies for Sportsmen and Athletes

Kathryn Adel January 3, 2018 Eat Well, Health, sports

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:

• The metabolic capacity of immune cells is reduced during recovery, resulting in transient immunosuppression, which usually returns to normal 5 to 6 hours post-exercise
• The risk of URTIs is higher in endurance athletes who report a lack of sleep or significant stress levels

Here are seven immunonutrition strategies to help you stay in good shape!

1) Adopt a varied and well-balanced diet to prevent excessive energy deficit and nutritional deficiencies

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.

2) Consume a variety of fruits and vegetables

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.

3) Stay hydrated at all times and during exercise

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.

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Author

Kathryn Adel

Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.