Can certain foods boost the immune system for runners?
Yes, a nutrient-rich diet can boost immune function and reduce infection risk in fanatic runners. To take action: ensure adequate intakes of energy, carbs, fluids, vitamins and minerals.
Why is nutrition important to boost my immune system?
Moderate to high-intensity running sessions lasting 90 minutes or more and periods of continuous training with limited recovery and low energy, can temporarily weaken parts of the immune system In addition, persistent physical or physiological stress elevates stress hormones and anti-inflammatory cytokine levels. These factors increases the risk of picking up minor illnesses, especially URTIs in athletes and reduces the body's ability to fight off infections like colds and flu. Certain nutrients can mitigate these risks, relieve symptoms, and boost the immune system.
How do I get my nutrition on point to boost my immune system as a runner?
Ensure you consume a varied diet tailored to your individual needs, which will assist you in monitoring these five aspects:
- Carb intake: Carbs serve as fuel for your immune cells. Ensure sufficient carb intake before, especially during and after a 90min+ moderate to high intensity run to keep your immune system strong and decrease the risk of overreaching.
- Stay hydrated: Dehydration heightens stress hormones and can reduce saliva's antimicrobial properties. Drink at regular intervals to prevent dehydration and support your immune system.
- Key vitamins and antioxidants: Key vitamins like vitamin C and A support infection resistance. High doses of antioxidants (vitamin C and E) potentially reduce stress response during prolonged exercise, however this might hinder training adaptation. Focusing on a diet rich in fresh fruits and vegetables is the best approach for safe intakes of key vitamin and antioxidants.
- Maintain energy balance: Maintaining energy balance supports sufficient nutrient and energy intake to strengthen your immune system and making it better prepared to fend off illnesses.
- Healthy fats: Some studies suggest that omega-3 fatty acids may reduce exercise-induced inflammation and improve immune function in non-athletes. However, the evidence regarding their impact on athletes is inconclusive.
With the FoodCoach app you create a varied daily nutrition plan tailored to your individual needs and demanding training schedule, boosting your immune system and reducing the risk of infections.
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Definitions
- - Immune system / function: The immune system recognizes, attacks, and destroys things foreign to the body. The system protects the body against infections caused by bacteria, viruses, fungi and parasites.
- - Anti-inflammatory cytokines: signaling molecules produced by immune cells that play a key role in regulating the immune response and reducing inflammation in the body.
- - Antimicrobial proteins: a group of proteins produced by the body's immune system and other cells that have the ability to inhibit or kill microorganisms, including bacteria, viruses, fungi, and parasites.
- - Antioxidants: molecules that help protect cells from damage caused by free radicals. Free radicals are molecules that can damage cells, proteins, and DNA. This damage is associated with various diseases. Vitamin C and E serve as antioxidants.
- - Fatty acids: Building blocks of dietary fats, essential for various biological functions in the body.
- - Omega-3 fatty acids: A group of polyunsaturated fats that are important for human health and must be obtained through the diet since the body cannot produce them.
- - Exercise-induced inflammation: Temporary increase in inflammation that occurs in the body as a response to physical activity, particularly intense or prolonged exercise. This type of inflammation is generally considered a natural and healthy part of the body's response to exercise.
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