With the arrival of colder temperatures in the winter months also arrives cold and flu season. While it may seem like getting sick at some point is inevitable, there are many nutritional strategies that can be applied (year round, really!) to boost the strength of your immune system and decrease your chances of getting sick. Higher levels of sport and training are where the biggest immune challenges are found, so it’s especially important for hard(er) working athletes to eat not just for performance, but also to prevent immunosuppression and reduce risk of illness or injury to allow for consistent training. I have experienced this personally over the past two seasons, especially during the peak months of bobsleigh and sprint training!
Some athletes refer to nutrition as the fourth discipline of sport and I couldn’t agree more. The more I have learnt over the years about nutrition, the more I am convinced that nutrition is a critical aspect for any individual or athlete looking to achieve peak performance.
That being said, nutritional strategies can be utilised to strengthen the immune system and benefiting athletes in the following ways:
- Stable or enhanced health throughout extended season
- Higher energy enabling athletes to train harder … for longer!
- More effective, quicker recovery
- Better physical health that in turn contributes to better mental health. Many of the foods that support immune health also promote optimal mental focus!
Importance of Rest, Recovery & Proper Nutrition
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Strong immune health begins with adequate rest, which is turn is why it’s important for athletes to work regular rest days into their schedule AND allow sufficient down time during the off season.
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Over-stimulus during the racing season followed by a shortened off-season (necessary in reestablishing healthy equilibrium) can lead to long term immune suppression, under-recovery and increased risk of illness/injury later on.
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On a more acute basis, it’s important for athletes to realise they experience immunosuppression for approximately 24 hours after longer and more strenuous workouts, and this drop in immune health can be intensified without proper nutrition both during and after workouts.