Eating to Boost Your Immune System
By Adam Molano
The issue of immune system function is a major concern for most people this time of year. And, while regular exercise has been shown to boost immune function, there is often a time when we just feel like we cannot recover fully from day to day. Our sleep is affected by the change of seasons, our mood can take a downturn, and, before we know it, we are coming down with something.
Having recently completed my work to become a Certified Sports Nutritionist by the International Society of Sports Nutrition (ISSN), I wanted to take a moment to share with you all some nutritional considerations that have been scientifically shown to enhance immune function, and assist in delaying central fatigue (one aspect of overtraining/under-recovering). Please note: while there are many supplements both natural and artficial out there that make claims to boost your immune system, I am only reviewing here the ones that have been supported by the scientific literature.
1) Protein- While adequate protein intake is something that we advocate for all of our athletes, it has also been shown to bolster immune system function by promoting a positive energy balance, especially among those engaging in intense training (ie, you!). So, while we may reach for comfort foods at this time of year (my favorite is grilled cheese and tomato soup, there, I said it), remember that your body needs adequate protein not only to maintain and support healthy tissue, but also to keep your system running properly
2) Vitamin C- One of the most wildly recommended supplements for promoting immune health, Vitamin C is considered an antioxidant that assists in iron absorption. Its increased consumption has been shown to reduce athletes' susceptibility to upper respiratory tract infections, which are the precursors to colds an ear infections. Furthermore, researchers have noted immune function improvements in athletes who increased their Vitamin C intake during periods of strenuous exercise, moreso than those engaging in only moderate exercise. For adults, the recommended dietary reference intake for Vitamin C is 65 to 90 milligrams (mg) a day, and the upper limit is 2,000 mg a day (although too much dietary Vitamin C is unlikely to be harmful).
3) Zinc- Considered to be a constituent of enzymes that readily assist in the digestive process, Zinc is an essential trace element that constitutes many of the enzymes required for normal metabolism. Similar to Vitamin C, Zinc supplementation (25-100mg/day) has been shown to reduce various cold symptoms and help to limit upper respiratory tract infections. Furthermore, with many athletes experiencing Zinc deficiencies during periods of strenuous exercise, supplementation can be especially useful in boosting the immune system of CrossFit athletes.
4) Echinacea- A very popular supplement that has been labeled "the immune herb," Echinacea has similar effects to an antibiotic. It has been used with various animal populations and humans to diminish the onset symptoms of colds and help eliminate upper respiratory tract infections. The literature generally recommends taking Echinacea at soon as you notice symptoms of a cold, and to take several times daily for 7-10 days.While this is just a short list of some of the nutritional factors that can help you avoid getting sick this season, I hope to use this as a jumping-off point for further discussion. Do you have a cold or flu remedy that works well for you? Share it in the comments, and let other members of the community judge for themselves
!**An additional note: If you are deathly ill, and contagious, please stay home from the gym. We are being very proactive about cleaning and wiping down used equipment, but it is up to you guys to keep the gym a healthy, germ-free environment. If you are unsure whether or not you should come work out, just shoot myself or Alecia an email, and we will do our best to guide you!
Certified Sports Nutritionist from the International Society of Sports Nutrition - See more at: http://www.sportsnutritionsociety.org/CISSN.html#sthash.KFbEDkYK.dpuf