Bades to strengthen the immunity of athletes: a detailed review, scientific data and practical recommendations
Chapter 1: Immunity of athletes: unique challenges and needs
The athlete’s immune system is subjected to unique and intensive loads, which are significantly different from the loads experienced by people leading a sedentary lifestyle. High -intensity training, frequent competitions, changing climatic conditions, diet restrictions and a high level of stress – all these factors can have a negative impact on the immune function, increasing susceptibility to infections and slowing down recovery after training.
1.1. “Open window” and immune dysfunction
The concept of an “open window” describes the period of time after intensive physical activity, when the athlete’s immune system is temporarily weakened, making it more vulnerable to pathogens. This window usually lasts from 3 to 72 hours, during which there is a decrease in the quantity and activity of immune cells, such as natural killers (NK cells), T-lymphocytes and phagocytes.
During intensive training, stress hormones such as cortisol and adrenaline are released. Cortisol, in particular, has an immunosuppressive effect, suppressing the activity of immune cells and reducing the production of cytokines, which play an important role in the regulation of the immune response.
In addition, intensive exercises lead to muscle damage and the release of pro-inflammatory cytokines, such as Interleukin-6 (IL-6). Although IL-6 plays a role in muscle restoration, its excessive products can lead to chronic inflammation and immune dysfunction.
1.2. Factors affecting the immunity of the athlete
In addition to intense training, other factors affect the athlete’s immune system: other factors are affected by:
- Malnutrition: The limitation of calorie content, a deficiency of macro- and micronutrients, such as protein, carbohydrates, vitamins and minerals, can weaken the immune function.
- Stress: Psychological stress associated with competitions, training and personal life can negatively affect immunity. Chronic stress leads to a sustainable increase in cortisol level, which inhibits the immune system.
- Sleep violation: The lack of sleep or poor sleep quality can reduce the amount and activity of immune cells, such as NK cells.
- Climate change and frequent moves: Adaptation to new climatic conditions and frequent crossings increase the load on the immune system, making the athlete more vulnerable to infections.
- Contact with a large number of people: Participation in competitions and training in large groups increases the risk of infectious diseases.
- Dehydration: Insufficient fluid intake can disrupt the immune function, reducing the production of saliva and tears that protect against infections.
- Intestinal inflammation: Dysbiosis and high intestinal permeability syndrome can lead to chronic inflammation and weakening of immunity.
1.3. The consequences of weakened immunity in athletes
Weakened immunity in athletes can lead to the following consequences:
- Frequent diseases: Increased susceptibility to respiratory infections, such as colds and flu.
- Slow recovery: Increase in recovery time after training and competitions.
- Reduced performance: Deterioration of sports results due to fatigue, weakness and discomfort caused by diseases.
- Increased risk of injuries: Weakened immunity can slow down the healing of injuries and increase the risk of repeated injuries.
- Chronic fatigue: A constant feeling of fatigue and weakness, not passing after rest.
- Overtraining: The syndrome of overtraining is characterized by chronic fatigue, a decrease in productivity and increased susceptibility to diseases.
Chapter 2: A review of dietary supplements to strengthen the immunity of athletes
To maintain the immune system of athletes in optimal condition, various dietary supplements (biologically active additives) are used. It is important to note that before taking any dietary supplements, it is necessary to consult a doctor or a sports nutritionist in order to determine the need to use them and choose the optimal dosage.
2.1. Vitamins
- Vitamin C: One of the most famous and important vitamins for the immune system. Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals formed during intense training. It also stimulates the production and activity of immune cells, such as lymphocytes and phagocytes. Studies have shown that vitamin C can reduce the risk of colds and reduce their duration. Recommended dosage for athletes: 500-2000 mg per day.
- Vitamin D: Plays an important role in the regulation of the immune system. Vitamin D is involved in the activation of immune cells and the production of antimicrobial peptides that help fight infections. Vitamin D deficiency can weaken the immune function and increase susceptibility to respiratory infections. Especially important is the intake of vitamin D in the winter, when sunlight is not enough for its synthesis in the skin. Recommended dosage for athletes: 2000-5000 IU per day, depending on the level of vitamin D in the blood.
- Vitamin E: Another powerful antioxidant that protects the cells from damage by free radicals. Vitamin E also supports the function of immune cells and can improve the immune response to vaccination. Recommended dosage for athletes: 200-400 IU per day.
- B vitamins B: They play an important role in the energy exchange and functioning of the nervous system. B vitamins, such as B6, B12 and folic acid, are also necessary for the normal operation of the immune system. B vitamins deficiency can weaken the immune function and increase susceptibility to infections. The recommended dosage depends on the specific vitamin of group B and the individual needs of the athlete.
2.2. Minerals
- Zinc: It is necessary for the normal operation of the immune system. Zinc is involved in the development and functioning of immune cells, such as T-lymphocytes and NK cells. It also has antioxidant properties and can help protect the cells from damage to free radicals. Zinc deficiency can weaken the immune function and increase susceptibility to infections. Studies have shown that zinc intake can reduce the duration of colds. Recommended dosage for athletes: 15-30 mg per day.
- Selenium: An important mineral for the immune system. Selenium is involved in the development of antioxidant enzymes that protect the cells from damage to free radicals. It also supports the function of immune cells and can improve the immune response to vaccination. Selena deficiency can weaken the immune function and increase susceptibility to infections. Recommended dosage for athletes: 55-200 mcg per day.
- Iron: It is necessary to transfer oxygen and normal operation of the immune system. Iron is involved in the development and functioning of immune cells, such as lymphocytes and phagocytes. Iron deficiency, especially common among athletes, can weaken the immune function and increase susceptibility to infections. It is important to note that an excess of iron can also be harmful, therefore, before taking iron -containing additives, it is necessary to take a blood test to the level of iron. The recommended dosage depends on the level of iron in the blood and the individual needs of the athlete.
- Magnesium: Participates in hundreds of biochemical reactions in the body, including those that are associated with the immune function. Magnesium helps regulate inflammation and supports the function of immune cells. Magnesium deficiency can weaken the immune function and increase susceptibility to infections. Recommended dosage for athletes: 200-400 mg per day.
2.3. Amino acids
- Glutamine: The most common amino acid in the body. Glutamin plays an important role in metabolism and functioning of immune cells, especially lymphocytes. During intensive training, the level of glutamine in the blood can decrease, which can weaken the immune function. The intake of glutamine after training can help restore the level of glutamine and support the immune system. Studies have shown that glutamine can reduce the risk of respiratory infections in athletes. Recommended dosage for athletes: 5-15 g per day.
- Arginine: It is necessary for the synthesis of nitrogen oxide (No), which plays an important role in the regulation of the immune system. Arginine is also involved in the healing of wounds and restoration of tissues. Arginine intake can improve the function of immune cells and accelerate recovery after training. Recommended dosage for athletes: 3-6 g per day.
- BCAA (amino acids with an extensive chain): Include leucine, isolacin and valin. BCAA play an important role in protein synthesis and muscle restoration. Studies have shown that BCAA can also support the immune function, especially during intense training. Recommended dosage for athletes: 5-10 g per day.
2.4. Plant extracts and other compounds
- SOUTINATEA: A traditional plant tool that is used to strengthen the immune system. Echinacea contains compounds that stimulate the activity of immune cells, such as phagocytes and NK cells. Studies have shown that echinacea can reduce the risk of colds and reduce their duration. The recommended dosage depends on a specific product and the concentration of active substances.
- Garlic: It has antimicrobial and antiviral properties. Garlic contains allicin, a compound that can help fight infections. Studies have shown that garlic can reduce the risk of colds. Recommended dosage: 600-900 mg of garlic extract per day.
- Ginseng: Adaptogen, which can help the body cope with stress and strengthen the immune system. Ginseng contains ginzenosides, compounds that can stimulate the activity of immune cells. Studies have shown that ginseng can reduce the risk of respiratory infections. The recommended dosage depends on a specific product and the concentration of active substances.
- Probiotics: Living microorganisms that benefit health, especially the health of the intestine. Probiotics can improve the balance of intestinal microflora, strengthen the intestinal barrier and stimulate the immune system. The intestines plays an important role in the immune function, so maintaining a healthy microflora can help strengthen immunity. Studies have shown that probiotics can reduce the risk of respiratory infections. The recommended dosage depends on a specific strain and the number of bacteria. It is important to choose probiotics with proven effectiveness and a suitable strain for a specific purpose.
- Beta-glucan: Polysaccharides that are found in the cell walls of mushrooms, yeast and some cereals. Beta-glucans stimulate the immune system, activating immune cells, such as macrophages and NK cells. Studies have shown that beta-glucans can reduce the risk of respiratory infections. The recommended dosage depends on the source and concentration of beta-glucans.
- Curcumin: The active ingredient of turmeric has powerful anti -inflammatory and antioxidant properties. Kurkumin can help reduce inflammation and strengthen the immune system. It is recommended to use turmeric along with piperin (contained in black pepper) to improve its absorption. Recommended dosage: 500-2000 mg per day.
- Coenzim Q10 (COQ10): An antioxidant that plays an important role in the production of energy in cells. COQ10 can also support the immune function, protecting the cells from damage by free radicals. Recommended dosage: 100-300 mg per day.
2.5. Combined drugs
There are also combined drugs containing several vitamins, minerals and plant extracts designed to strengthen the immune system. These drugs can be convenient to use, but it is important to make sure that they contain the necessary ingredients in sufficient dosages.
Chapter 3: Scientific data and clinical research
The effectiveness of dietary supplements to strengthen immunity in athletes is the subject of numerous scientific research. It is important to critically evaluate research results and take into account methodological restrictions.
3.1. Vitamin C and immunity
Numerous studies have shown that vitamin C can reduce the risk of colds and reduce their duration, especially in people undergoing intensive physical exertion. For example, a metriment metamin a-analysis meta-analysis in 2018 showed that the intake of vitamin C reduces the risk of cold diseases by 50% of marathons.
3.2. Vitamin D and immunity
Studies have shown that vitamin D deficiency can weaken the immune function and increase susceptibility to respiratory infections. The meta-analysis of studies published in the BMJ journal in 2017 showed that vitamin D intake reduces the risk of respiratory infections by 12%.
3.3. Glutamine and immunity
Some studies have shown that the intake of glutamine after training can help restore glutamine and support the immune system. For example, a study published in Medicine & Science in Sports & Exercise in 2002 showed that the intake of glutamine after a marathon reduces the risk of respiratory infections.
3.4. Probiotics and immunity
Numerous studies have shown that probiotics can reduce the risk of respiratory infections. The meta-analysis of research published in the journal British Journal of Nutrition in 2015 showed that probiotics reduce the risk of respiratory infections by 47%.
3.5. Echinacea and immunity
Some studies have shown that echinacea can reduce the risk of colds and reduce their duration. The meta-analysis of research, published in the journal The Lancet Infectious Diseases in 2007, showed that Echinacea reduces the risk of colds by 58%.
3.6. The importance of an individual approach
It is important to note that the effectiveness of dietary supplements can vary depending on the individual characteristics of the athlete, such as age, gender, level of training, diet and the presence of concomitant diseases. Therefore, before taking any dietary supplements, it is necessary to consult a doctor or sports nutritionist in order to determine the need to use them and choose the optimal dosage.
Chapter 4: Practical recommendations for strengthening the immunity of athletes
In addition to taking dietary supplements, to strengthen immunity, athletes must follow the following recommendations:
4.1. Balanced diet
- Sufficient calorie intake: Provide sufficient calorie intake to maintain the energy needs of the body.
- Sufficient protein consumption: Use a sufficient amount of protein to restore muscles and maintain the immune system. Recommended protein consumption for athletes: 1.2-2.0 g per kg of body weight per day.
- Sufficient carbohydrate consumption: Carbohydrates are the main source of energy for athletes. Use a sufficient amount of carbohydrates to maintain energy reserves and prevent overtraining.
- Consumption of healthy fats: Include healthy fats in your diet, such as omega-3 fatty acids that have anti-inflammatory properties.
- Sufficient consumption of vitamins and minerals: Use a variety of fruits, vegetables and whole grains to provide the body with the necessary vitamins and minerals.
- Restriction of processed products: Limit the consumption of processed products, sugar and trans fats that can weaken the immune system.
4.2. Adequate sleep
- Sufficient amount of sleep: Try to sleep 7-9 hours a day.
- Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
- Create comfortable sleeping conditions: Provide a quiet, dark and cool sleep room.
- Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
4.3. Stress management
- Practice relaxation techniques: Meditation, yoga and breathing exercises can help reduce stress.
- Do your favorite thing: Find the time for classes that bring you pleasure and help to relax.
- Communicate with friends and family: Support for loved ones can help cope with stress.
- Seek professional help: If you experience chronic stress, seek help from a psychologist or psychotherapist.
4.4. Hygiene
- Wash your hands regularly: Wash your hands with soap and water for at least 20 seconds, especially after visiting public places and before eating.
- Avoid touching your face: Try not to touch your face with your hands to prevent the spread of infections.
- Use hand antiseptics: Use hand antiseptics if it is not possible to wash your hands with soap and water.
- Avoid contact with sick people: Try to avoid contact with people who have signs of an infectious disease.
4.5. Hydration
- Sufficient fluid consumption: Drink enough water during the day, especially during training and in hot weather.
- Use sports drinks: During intense training, use sports drinks to make up for electrolyte losses.
4.6. Competent training planning
- Avoid overtraining: Plan training in such a way as to avoid overtraining, which can weaken the immune system.
- Turn on the days of rest: Turn on the days of rest in your training plan to give the body time to restore.
- Gradually increase the load: Increase the load gradually to avoid injuries and overtraining.
- Adapt the training to well -being: If you feel fatigue or malaise, reduce the intensity of training or relax.
Chapter 5: Safety and side effects of dietary supplements
Reception of dietary supplements can be associated with certain risks and side effects. It is important to consider these risks and take dietary supplements only after consulting a doctor or a sports nutritionist.
5.1. Possible side effects
- Allergic reactions: Some people may experience allergic reactions to certain ingredients of dietary supplements.
- Interaction with drugs: Bades can interact with medicines by changing their effectiveness or causing side effects.
- Gastrointestinal disorders: Some dietary supplements can cause gastrointestinal disorders such as nausea, vomiting, diarrhea or constipation.
- Overdose: Reception of high doses of dietary supplements can lead to toxicity and side effects.
5.2. Quality control
It is important to choose dietary supplements from reliable manufacturers who conduct quality control of their products. Pay attention to the availability of quality certificates and independent laboratory research.
5.3. Consultation with a specialist
Before taking any dietary supplements, it is necessary to consult a doctor or sports nutritionist in order to determine the need to use them and choose the optimal dosage. A specialist will also be able to evaluate possible risks and interaction of dietary supplements with medicines.
5.4. Individual reaction
Carefully follow your reaction to dietary supplements. If you notice any side effects, stop taking a dietary supplement and consult a doctor.
Chapter 6: Future research areas
Despite the fact that many studies have already been conducted on the study of the influence of dietary supplements on the immunity of athletes, there are issues that require further study.
6.1. Individual characteristics
Studies are needed that take into account the individual characteristics of athletes, such as genetics, intestinal microbias and stress levels, when studying the effect of dietary supplements on immunity.
6.2. Optimal dosages and reception schemes
It is necessary to determine the optimal dosages and schemes for receiving dietary supplements to achieve maximum efficiency and minimize side effects.
6.3. Combination
It is necessary to study the influence of a combination of various dietary supplements on the immune system of athletes.
6.4. Impact on various sports
It is necessary to study the influence of dietary supplements on the immune system of athletes involved in various sports, taking into account the specifics of the loads and requirements of each sport.
6.5. Long -term research
Long -term research is needed to assess the influence of dietary supplements on the immune system of athletes for a long time.
Chapter 7: Conclusion
Maintaining the immune system of athletes in optimal condition is an important factor for achieving high sports results and preventing diseases. Balanced nutrition, adequate sleep, stress management, hygiene, hydration and competent training planning are the basis for strengthening immunity. Bades can be a useful addition to these measures, but before their appointment it is necessary to consult a doctor or a sports nutritionist in order to determine the need to use them and choose the optimal dosage. Further research is necessary to clarify optimal dosages, reception schemes and combinations of dietary supplements to strengthen the immune system of athletes.