Immunity Declared – Part 2

Immunity Declared – Part 2

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    The jury is still out to find clear evidence on some claimed immune-boosting supplements. There are commonly used immune-boosting supplements that lacks evidence of it really doing the flu-fighting job.

    Multi-vitamins
    If there is a deficiency of fat soluble Vit A and E and water soluble Vit B6, B12 and Vit C, it will impair immunity but large amounts in supplementation does not have clear evidence of enhancing immune function.

    Vitamins C
    Very commonly used but lacks evidence in athletes. Just like with multi-vitamins, contrary to popular belief, there is lack of clear evidence that large doses Vit C will enhance immunity in ATHLETES.  Some scientists and doctors still believe that 1000mg of Vit C may prevent colds and flu. As any excess will be excreted and not do any harm, it can add up in costs.

    Glutamine
    Co-ingestion of carbohydrate and protein in the recovery phase should replenish critical sources of glucose and glutamine. Although glutamine levels decrease during prolonged running there is not enough evidence to show that glutamine supplementation enhances immunity. The British Olympics teams however uses glutamine to aid in immune function and apart from being expensive there is no harm in taking glutamine supplementation directly post training.

    In summary the following tried, tested and scientifically proven practical strategies can be followed to enhance immune function:

    Practical strategies to enhance immune function

    Carbohydrates Consume 30-60g per hour during exercise and a pre-event meal consisting of 150-300g carbohydrates 2-3 hours before. Bananas or Energy drinks
    Recovery Consume carbohydrates and protein post exercise to aid in recovery Chocolate milk, in winter try low fat latte
    Zinc Only use supplementation at the onset of cold symptoms. Consume foods that are naturally high in zinc Oysters, chicken livers, beef, breakfast cereals, dark chocolate, peanuts, garlic, chickpeas are all naturally high in zinc
    Avoid getting a dry mouth Consume enough fluids during and after exercise and during rest
    Ensure good hygiene at all times Wash hands regularly or use alcohol gel if not possible to wash hands.
    Get adequate sleep Sleep deprivation will suppress immune system. When undergoing heavy training you will need sufficient sleep.  Listen to your body… You will know when you are sleep deprived.

     

    Jeanne-Marié Louw
    Jeanne-Marié is a registered dietician who recently completed her International Olympic Committee diploma in Sports Nutrition. She has extensive and international experience in nutrition for diabetes and has a passionate interest in sports nutrition. She is an avid trail runner herself and enjoys other sports including squash and swimming. She lives the active, healthy life she preaches about and a JUST DO IT motto when challenged. One day I am running the DODO Trail Trail Running is relaxing and an escape from the city buzz into nature. It adds “challenge” to my running. Its all about the hard work and then the reward of a beautiful view at the end. Trail runners share a zest for life. I JUST LOVE IT!

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