In order to maintain good health and good performance throughout the racing season, it is essential to feed your body and muscles, but also your immune system.
Being proactive with your nutrition, as most professional athletes are, will help you maintain your body at full capacity when you prepare for your goals, whether swimming, cycling and / or running, or even all three at once. Do you want to know the best of everything? All our tips know great.
1.Eat fruits and vegetables every day
Each meal should contain foods that provide a lot of color. The fruits and vegetables loaded us with plant nutrients called phytonutrients and antioxidants, which help us to protect our immune cells of harmful oxygen molecules called free radicals. Scientific studies have concluded that those people who consume an average of 5 servings of fruits and vegetables each day are able to reduce the incidence of infection by 50% compared to those who do not like to add color to their diet.Food adapted to your sporting needs.
2.Do not fear garlic or onions
Garlic and onions are great white blood cell enhancers that fight infections, making them a great natural and cheap remedy to fight against the common cold and other infections. In addition, laboratory studies have shown that garlic can help regulate inflammation by inhibiting the activity of inflammatory enzymes.
For optimum immune and anti-inflammatory support , it is recommended to consume a clove of garlic daily or use a standardized extract at a dose of 600-1200 mg divided into three doses per day and / or eat a medium onion every day. Your immune system will thank you, your economy too, the only victim will be your breath, so remember to also buy mint chewing gum.
3.Increase your zinc consumption
Zinc deficiency is one of the most common nutritional deficiencies among adults especially among vegetarians which is very damaging to the immune system.
Zinc increases the production of white blood cells, which help to recognize and destroy invading bacteria and viruses. Zinc is widely found in meat products: a simple 90 g serving contains 30% of the daily zinc needed.
For vegetarians and those who do not eat beef, zinc can also be found in other foods such as oysters, fortified cereals, crab, turkey, pork, yogurt and beans. The current recommended daily amount of zinc in adult men and women is 11 mg and 8 mg, respectively, although many experts believe that the increase in intake of 25-30 mg during training periods would be a good immune protector.
4.Take carbohydrates during and after your workouts
Dr. David Niemann, a pioneer in the study of exercise and immunology, has shown the benefits of carbohydrate consumption during and immediately after training. The intake of these helps maintain the production of lymphocytes, which helps prevent infection.
Therefore, during your hardest workouts we recommend the consumption of carbohydrates from 30 to 90 grams per hour. It is also preferable to consume 0.50 to 0.75 grams of carbohydrates per 0.40 kg of body mass immediately after your workout.
5.Eat many mushrooms
Some types of mushrooms, especially shiitake, reishi and maitake are a good source of beta glucan, a complex chain of glucose molecules that has shown promise for increasing the production and activity of white blood cells, allowing them to destroy pathogens. Some studies have shown an immunological benefit with a simple serving of half a cup daily. As an alternative, a daily intake of 100 to 500 mg of beta glucan in supplements has been shown to be effective in boosting immune function during strong cycles of workouts.
The consumption of yogurt products containing active cultures (called probiotics) seems to increase the amount of bacteria lining the intestinal wall, which helps fight the germs that can cause infections. Several studies have found that the daily consumption of a single cup of yogurt can help reduce the possibility of catching a common cold throughout the year. Are not you a yogurt fan? These same benefits can be obtained by drinking a fermented milk drink called kefir.
Related Wiki Link: https://en.wikipedia.org/wiki/Immune_system