Diet diary: Strenuous workout, low protein intake weaken immunity
Not many realise that strenuous exercise and physical activity can compromise immunity. Research indicates that athletes are at an increased risk of upper respiratory tract infection during periods of heavy training and the first two weeks following competitive events. This increased risk is most likely due to the immuno-suppressive actions of stress hormones such as adrenaline and cortisol. Other factors that affect immunity are intensity, duration and mode of exercise and inadequate food and supplement intake. A balanced diet of macro (proteins, carbohydrates & fats) and micro (vitamins & minerals) nutrients is essential for good performance and to prevent immuno-suppression. Inadequate protein has been found to impair immunity and increase incidence of infections. Individuals at risk of inadequate protein intake include vegetarians and those involved in weight-restricted sports (wrestling, boxing, rowing), aesthetic sports (gymnastics, figure skating, diving, dancers) and endurance athletes. Watch Video: What’s making news Quality and quantity of fat intake is equally important in maintaining good nutritional status and effective performance. Essential fats, especially n-3 fats (omega-3 fats found in fish), have anti-inflammatory properties. Low carbohydrate intake is also thought to contribute to immuno-suppression through increased production of stress hormones and depletion of glucose, a key substrate for immune cells. Research indicates that consuming adequate carbohydrate days before strenuous exercise helps prevent suppression in immune function that occurs post-exercise. Supplement not enough Despite athletes’ heavy reliance on nutritional supplements, there is currently a lack of evidence to prove the benefits of high doses of antioxidants, vitamins, or other supplements in preventing exercise-induced immune suppression. Research indicates that immune suppression is multi-factorial and no one supplement can address the problem. Much of the cell damage that occurs is caused by highly destructive chemicals known as free radicals formed due to stress of exercise. These need to be neutralised by natural antioxidants. Hydration is also critical during and after workouts. Dehydration has been known to induce stress as well as increase neuro-endocrine hormones which can result in depression of the immune system. In a nutshell, factors for the maintenance of optimum immune function include an adequate dietary intake of carbohydrates, proteins and specific micro-nutrients including vitamins A, C, E, B6 and B12, and iron, zinc, copper and selenium. Higher doses of these nutrients have not been shown to offer any advantage over what can be provided by a well-chosen diet.
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