Immune support for athletes

Definition

Exercise has many health benefits (see ‘Why do exercise or sport’), which is a good reason for taking up a regular sport or activity. Regular moderate exercise even enhances some aspects of the immune system. However, if we overdo things or are training very hard for event, competition or race, then there can be a down-side. Over-training or exercising with great intensity suppresses the immune system quite dramatically, which can make us more likely to catch a virus or slow down recovery time after exercise or injury. In fact, after strenuous activity our immune system can take several hours to recover fully and start doing its job of protecting us from infection and stimulating the healing process.

It is therefore vital that we keep our immune system working properly, so that it is not so suppressed during and after exercise. Many athletes can suffer from recurrent infections and impaired performance if they fail to look after their immune system. Luckily, there are many dietary changes and supplements available to really boost and support the immune system.

Diet

Following the guidelines in the basic sports nutrition section is a good foundation for any athlete. To specifically boost the immune system:

Consume sufficient amounts of protein for your specific sport or exercise goal. Protein is needed to make white blood cells and antibodies, which are the major components of the immune system.

Eat lots of fresh fruit and vegetables as they contain high levels of Antioxidant vitamins and minerals, which help to nourish the immune system and keep it in good working order. 4-5 serving per day with as much variety in colour as possible.

Eat foods rich in healthy essential fats such as oily Fish, nuts and seeds as they contain essential fatty acids which help to keep the immune system functioning properly.

Always drink plenty of water! You need at least 2 litres per day from food and drink. As with every system in the body, your immunity will not work efficiently if you are dehydrated.

Keep sugar, saturated fat and alcohol consumption to a bare minimum as they all significantly suppress the immune system.

Using more Garlic and onions in cooking will help boost the immune system and also directly destroy bacteria and viruses that cause infection.

Eat more live or bio yoghurt as it contains beneficial probiotic bacteria such as Lactobacillus Acidophilus and bifido bacteria, which help to maintain immune response.

Supplements

An athletes immune system can be boosted by the following supplements:

Most useful are:

Glutamine - supports immune function and aids muscle recovery. Very important supplement for athletes straight after exercise. 5-10 grams per day. Another form of Glutamine known as GKG (Glutamine keto glutarate) is even more effective, and can be used at lower dosages.
Korean Ginseng and/or Siberian Ginseng - have been shown to enhance immune activity and improve athletic performance 1-2 grams per day.
Antioxidant formula - supplies nutrients such as Bioflavanoids, vitamin A, vitamin C, Vitamin E, Selenium, Zinc and Beta Carotene which all support immune response. 1-2 capsules per day. Individual nutrients can also be take separately for added protection.
Multivitamin and mineral - a hi-potency product to supply optimum nutrient levels to correct deficiencies in the diet and support immune system. 1-2 per day.
Echinacea - stimulates immune response if infection is already present. 500mg or 5ml of tincture 3 times per day.

Other supplements to consider include:

Probiotics - supplements of Acidophilus and bifidus can really enhance the body’s ability to fight infection.
Immune boosting herbs - there are many botanical remedies that can help the immune response. These include: Cats claw, Ashwagandha, Astragalus, Green Tea, Garlic and Maitake Mushroom.
Beta-glucan - an up and coming supplement that has promising results in research on stimulating immune system. It is very effective at stimulating white blood cells known as macrophages and neutrophils and may be more powerful than the herb Echinacea at helping the body fight infection.
Branch-chain Amino Acids - are important for muscle repair after exercise, but may also support the immune system and reduce post-exercise infection when exercising or competing in stressful environments eg hot or high altitude locations.

Weight training guide

As a general rule, if you already have an infection or feel that you are coming down with a virus, you should not do any exercise including weight-training. Wait until you have fully recovered before restarting any exercise regime, otherwise you will make the illness worse and prolong the time it takes to recover.

Other Information

Other factors that keep the immune system working properly include:

Getting plenty of sleep (see insomnia if you find it difficult to sleep)
Keeping stress under control. Use stress management and relaxation techniques, but also see the section on Anxiety.
Reducing or avoiding smoking. There are many toxic chemicals in cigarettes that the immune system has to deal with.

Having plenty of rest after exercise or sport before doing it again. Immune function just like muscles repairs and recovers while you are recuperating. Over-training is not good for immune function, muscle recovery or joint health (see ‘Joint protection in sport’).

This information is licensed for use by Wellbeing Information Systems Ltd ("WIS"), and protected by international copyright law. All rights are reserved. (email info@wisinfo.co.uk).
The information provided by WIS is for guidance only. Whilst it is based upon the expert advice of leading professionals, and extensive research, it is not a substitute for diagnosis by a qualified professional. Always consult your doctor, pharmacist or qualified practitioner before making any changes or additions to prescribed medication.