Cross Country Training - Boosting Your Immunity System While In-Season
The immune system plays a pivotal role in a runner's overall health and performance. As runners, we rely on our immune defenses to keep us in top shape for our training and races. To better understand how this complex system functions in the context of running, let's break it down into two key components:
The Innate Immune System: For runners, the innate immune system is like our first line of defense. These immune cells act as swift "first responders," leaping into action within 96 hours of encountering an infection. Unlike the adaptive immune system, the innate system lacks memory, meaning it treats all threats equally.
The Adaptive Immune System: As runners, the adaptive immune system is our second line of defense. Although it responds more slowly than the innate system, it possesses a valuable memory that enables it to target specific pathogens or antigens the body has encountered before. This memory-building process is what we refer to as immunity.
Now, let's dive into how stress affects a runner's immune system:
Stress and Its Impact on Runners' Immune Systems: Stress, whether from the pressures of daily life or the physical demands of running, can significantly impact a runner's immune system. Chronic stress can weaken the immune response, making the body less effective at identifying and combatting infections. Elevated levels of cortisol, a stress hormone, can interfere with immune cell function, impairing the body's ability to defend itself.
Exercise, while generally beneficial for the immune system, can also induce stress. For runners, this stress often arises from intense training sessions and endurance activities like marathons and cycling. Even with proper rest and recovery, there's a period after exercise, lasting from a few hours to up to 3 days, during which the body produces fewer antibodies, leaving runners more susceptible to illness.
In particular, high-intensity workouts and prolonged training can reduce levels of key immune components such as lymphocytes, neutrophils, and antibody production within just one hour of exercise and for up to 72 hours post-workout. This temporary dip in antibody production leaves runners vulnerable to respiratory infections, a common concern for athletes.
Another unique challenge for runners, especially long-distance runners, is the risk of exposing the respiratory tract to harmful particles through open mouth breathing during intense exercise.
To safeguard your immune health while pursuing your running goals, here are some essential strategies to consider:
Prioritize Rest and Recovery: Make sure to incorporate sufficient rest and recovery into your training schedule. Allow your body the time it needs to bounce back after challenging workouts.
Maintain a Balanced Diet: Fuel your body with a well-balanced diet that supports immune function. Proper nutrition is vital for overall health and resilience.
Consider Immunity Supplements: Consult with a healthcare professional about immunity supplements that can help your immune system recover after demanding training sessions, allowing you to maintain consistency in your running routine.
In conclusion, as a runner, you need to be acutely aware of the impact of both physical and lifestyle stress on your immune system. By taking proactive steps to manage stress and support your immune health, you can stay on track with your training and perform at your best on race day.
Sample Nutritional Plan To Boost Immunity
A well-balanced diet is crucial for runners looking to boost their immunity during training. Here's a sample diet plan that incorporates immune-boosting foods and nutrients to help you stay healthy and perform at your best:
Breakfast:
- Oatmeal: Start your day with a bowl of oatmeal topped with fresh berries, sliced banana, and a sprinkle of flaxseeds or chia seeds. Oats provide complex carbohydrates for sustained energy, while berries are rich in antioxidants.
- Greek Yogurt: Enjoy a side of Greek yogurt with honey for added protein and probiotics, which support gut health and immunity.
- Orange Juice: A glass of fresh-squeezed orange juice provides vitamin C, known for its immune-boosting properties.
Morning Snack:
- Almonds: A small handful of almonds offers healthy fats and vitamin E, which can enhance immune function.
Lunch:
- Grilled Chicken Salad: Create a hearty salad with grilled chicken breast, mixed greens, cherry tomatoes, cucumber, and a vinaigrette dressing made with olive oil and balsamic vinegar. Chicken is a lean source of protein, while vegetables provide essential vitamins and minerals.
Quinoa: Add a side of quinoa to your salad for extra fiber and protein, promoting muscle recovery.
Afternoon Snack:
- Carrot Sticks and Hummus: Carrots are high in beta-carotene, which the body converts into vitamin A, an important nutrient for immune health. Pair them with hummus for a satisfying and nutritious snack.
Dinner:
- Salmon: Grill or bake a salmon fillet for dinner. Salmon is rich in omega-3 fatty acids, which have anti-inflammatory properties and support overall health.
Steamed Broccoli: Serve steamed broccoli as a side dish. Broccoli is packed with vitamins, minerals, and antioxidants that boost the immune system.
Brown Rice: Enjoy a serving of brown rice with your salmon and broccoli to provide complex carbohydrates for sustained energy.
Evening Snack (if needed):
- A Cup of Herbal Tea: Wind down with a cup of chamomile or ginger tea. Herbal teas can have calming and anti-inflammatory effects.
Hydration:
Throughout the day, remember to stay well-hydrated by drinking plenty of water. Proper hydration is essential for overall health and optimal immune function.
Additional Tips:
Consider incorporating lean protein sources like beans, tofu, or lean cuts of beef or turkey into your meals to support muscle repair and growth.
Include a variety of colorful fruits and vegetables in your diet to ensure you get a wide range of vitamins and antioxidants.
Limit processed foods, sugary snacks, and excessive caffeine, as they can potentially weaken the immune system.
It's important to note that individual dietary needs may vary based on factors such as training intensity, duration, and personal preferences. Consult with a registered dietitian or nutritionist to create a customized nutrition plan tailored to your specific running goals and immune-boosting needs.
Nutrition Guidelines for Track and Field Athletes
A healthy diet is a balanced diet. No matter your activity level, if you’re not fueling your body with healthy foods and adequate nutrition, you’ll never let your body function at its peak. That’s why you should emphasize eating a local, seasonal diet and prioritizing nutrient-rich, whole foods because you can’t train or recover well if you deprive your body of the right nutrients. Food is your body’s fuel, and you’ll only get as much out of your body as you’ll put into it. With the right amount of nutrients, fluids, and electrolytes, you can keep your mind and muscles working at their best all day long.
Here’s a few important aspects of nutrition and performance to consider.
EAT REAL FOOD, FIRST.
The nutrients we need should come from real food, first. Pills and powders have their place, but shouldn’t be relied on as a primary source of nourishment. Food is a key part of a healthy lifestyle and optimal athletic performance. I suggest that you shop the perimeter of your local grocery store and skip foods that contain ingredients you can’t pronounce. As a rule limit or avoid foods in packaging.
Below you will find seven key aspects of functional nutrition to start incorporating into your daily routine.
#1: EAT VEGETABLES
It will be a challenge but work everyday to eat as many vegetables as you can. Try to add them into other food sources such as smoothies, pizza, stir-friy and egg scrambles. Make an attempt to eat them each meal meal. Try to “eat the rainbow”. Different colored foods tend to have different nutrient profiles, so “eat the rainbow” means eat a variety of them. Pay attention to the color of fruits and vegetables you eat, since the color of food can often tell you a lot about the vitamins and minerals it provides. For example orange carrots are rich in Beta Carotene, while green spinach is packed with Vitamin K, and yellow peppers are loaded with Vitamin C.
#2: REDUCE THE SUGAR
Sugar is the biggest problem in our diets today because the food industry puts it in everything. I suggest greatly limiting pre-made or processed grocery store foods like cookies, cakes, sauces, dressings and such. By doing so you are limiting inflammatory food. A major part of the easting for optimal performance is learning to manage your inflammatory response. While we’re not saying to avoid the following foods altogether, research shows that added sugars, refined carbs, processed meats, and fried foods all drive inflammation. In general, try to eat them as infrequently as possible.
#3: FULL-FAT EVERYTHING
Include essential fatty acids (Omega-6 and Omega-3) in your diet. The Average American consumes roughly fifteen times more Omega-6s than Omega-3s. Aim for a healthy ratio closer to one-to-one to help regulate inflammation, improve cell function/structure, relieve muscle stiffness, and maintain a healthy heart. Try to include fish, seeds and nuts to your diet. Avoid low-fat versions of food. It’s not real food.
#4: NO REFINED CARBS
Eat unprocessed, natural grains because they contain more protein, vitamins, healthy oils, fats and fiber to keep you full for longer, plus you know how they were made. You don’t know, however, where the bleach for the all-purpose flour came from or what that does to your body.
#5: PROTEIN IS KING OR QUEEN
Protein should be such an important part of your diet because as an active person you will want to repair and build healthy, lean muscles. Protein also helps keep you more full throughout the day because it digests slower than most carbohydrates. Healthy protein sources include: lean animal meats and eggs, beans, quinoa, lentils, nuts, seeds and Greek yogurt.
#6 HYDRATION IS KEY
Hydration is a core tenet of optimal athletic performance. As a rule of thumb, try to drink 1/2 your body weight in ounces daily.
#7 SUPPLEMENT ACCORDINGLY
While I suggest 100% real food first, it can be a challenge to meet all your nutritional needs — even if you eat fresh, organically grown food at every meal. The right supplements won’t replace a proper nutritional regimen, but they can ensure you get what your body might be lacking. Supplements to consider include: Multivitamin, Vitamin D, Vitamin B Complex, Omega Complex