HOW CAN I AVOID GETTING ILL WHEN I’M TRAINING HARD?
Strengthening your immune system is the best way to limit the effects of an infection
When you’re pumping up your power output and cranking out the miles, it’s easy to stress your body and leave yourself vulnerable to colds and flu. “If you’re training hard, you’re more susceptible to illnesses and infections, especially upper respiratory tract infections (URTIs), which can cause missed training sessions,” warns Richard Tucker, a nutritionist, physiologist and founder of the Human Performance Lab (humanperformancelab.co.uk). “These risks are increased further during colder months.”
You can avoid stressing your body by limiting any increase in volume or intensity to no more than 10 per cent each week. But the secret to staying healthy is to feed your body’s immune system. “There are certain nutrients that play key roles in immune function,” explains Tucker. “Insufficient amounts of vitamins A, C, E, B6, B12 and folic acid (B9) in your diet can contribute to impaired immunity. Several minerals also influence immune function, notably zinc, iron and magnesium. Stores of these may be depleted during hard exercise.”
To boost your immunity, Tucker recommends eating oranges, kiwifruit, berries and potatoes for vitamin C; almonds, oats and brown rice for vitamin E; orange and dark green vegetables and fruit, such as sweet potatoes, mango, spinach and broccoli, for vitamin A; lean red meat, dairy and whole grains for B vitamins; and eggs and oily fish for vitamin D (“it’s worth noting that vitamin D is only found in small amounts in food and may require additional supplementation”). Add in some turkey, almonds or cashews for zinc; nuts and seeds for magnesium; and lentils, chickpeas and wholegrain bread for iron.
Tucker also recommends eating plenty of salmon, mackerel or sardines for Omega 3 fatty acids, and adding green tea, apples and onions for flavonoids. Eating a regular weekly mix of this spectrum of immunity-boosting foods will help you stay fighting fit all year long.
“IF YOU’ RE TRAINING HARD, YOU’ RE MORE SUSCEPTIBLE TO ILLNESSES AND INFECTIONS”