Immunity and the Athlete

Helping to maintain training during the winter months

An immune system which operates within homeostatic limits protects against common illnesses that can impair an athlete’s ability to train and perform.  Ensuring adequate carbohydrate and protein intake, a well as adequate intake of a wide range of micro-nutrients will help maximise the immune system's ability to protect against illness.  Improving immune health should be based around a five point plan:

1. Training - Load and Recovery

Adequate rest, alongside appropriate training, will ensure there is the right balance of overload and adaptation. Too much training with too little rest will lead to athletes becoming run down, and more prone to illness and injury. Sometimes, taking a day off when you feel run down or 'under the weather' may help prevent having to take a week of down the line.

2. Environment

There are some things that you cannot control, such as the training environment. However, you can be prepared. During the winter months, when the weather is likely to be colder and wetter, dress appropriately and keep warm whilst training and during warm up and cool down. Remember, just because it is cold, doesn't mean you don't sweat, so still pay attention to fluid levels and hydration, and ensuring that you shower and change out of damp clothing as soon as possible after training.

3. Psychology

High levels of stress and anxiety will also lead to a higher risk of illness. Try to reduce the risk of these feelings by focusing on things you can control, such as managing your time and meeting deadlines.

4. Lifestyle (Sleep, Diet, stress)

Be organised, ensure there is adequate rest and focus on healthy eating, meeting carbohydrate needs, adequately refueling, and choosing a wide range of fruits and vegetables.

5. Clinical conditions

There will be bugs and germs, and sometimes the sports environment is a perfect breeding ground for these to spread. Pay attention to good hygiene habits especially washing hands to reduce the risk. 

Supplements

Athletes can be quite quick to turn to vitamin and mineral supplements to prevent illnesses and time out of training. However. these should not be the first thing that the athlete looks to, and careful thought should be taken before this step is taken.

• What is the likely benefit of the supplement, or the likely harm?
• Are there any interactions between the nutrients, supplements and medications?
• What is the evidence supporting these supplements
• What is the cost, availability, and risk of contamination for the both the sport and the individual

In future posts I will look at some of the nutrients which are thought to reduce the risk of illness (including Vitamin E, Vitamin C, Vitamin D, Pro-Biotics, Glutamin, Zinc and carbohydrates), supporting claims for supplementing with these nutrients, and natural dietary sources for these nutrients.

Short Days and Long Nights

As the nights get longer and colder, the hours of daylight become shorter, meaning that we see less of the sun and are exposed to fewer UV rays.

This is good news for those that burn easily, but its not just sun tans and sun burn that UV rays are responsible for. They also help produce a large proportion of our Vitamin D requirement as sunlight reacts with a precursor of the vitamin on the skin. Vitamin D deficiencies are becoming more common in athletes, partially due to the precautions taken to prevent skin damage from the sun.

While there is no strong evidence to suggest that Vitamin D deficiency leads to under-performance in athletes, it will have effects on their ability to train and recover and on injury risk. Athletes who are are Vitamin D deficient could be at increased risk of minor illnesses and stress fractures, ultimately leading to interruption in training and competition.

Vitamin D, along with Calcium, Phosphorous and Protein, has a key influence on the growth and mineralisation of bones. It is involved in the absorption of calcium, meaning an athlete could have a really good intake of Calcium within their diet, but if the Vitamin D levels are low, this won't be able to have a positive effect on bone growth and strength.

Vitamin D also has a role in immune function, making it an important nutrient for athletes involved in heavy training. 

Its not all doom and gloom though! Although sunlight is the best source of Vitamin D, small amounts can be taken in through the diet, particularly through fish sources - reiterating their importance within our diet.

Good Sources include:

• Fortified Cereals
• Eggs
• Margarine
• Tuna 
• Sardines
• Mackerel

So why not enjoy training outside and making the most of the daylight we have at the moment, and take advantage of the sources above in our diet. Simple meal ideas include- Jacket Potato or Pasta with Tuna and Sweetcorn, or an Omelet adding lots of different vegetables for variety and added nutritional benefit.