Bades to strengthen the immunity of athletes: detailed leadership
Chapter 1: The athlete’s immunity: unique challenges
Intensive training and competitions put the athlete’s body in a state of constant stress. This stress, although necessary to achieve sports results, can weaken the immune system, making athletes more susceptible to infections and diseases. Understanding these unique challenges is the key to developing an effective strategy for maintaining immunity.
1.1. “Open window” after training:
The concept of “openness window” (Open Window) describes a temporary decrease in the immune function, which occurs after intense physical activity. The following changes occur during and after training:
- Reducing the quantity and activity of immune cells: The number of lymphocytes, NK cells (natural killers) and other immune cells in the blood temporarily decreases. The activity of the remaining cells can also be reduced.
- Increasing the level of cortisol: The stress hormone cortisol suppresses the immune function, reducing the activity of immune cells and increasing susceptibility to infections.
- Improving the level of cytokines: On the one hand, pro-inflammatory cytokines, such as IL-6, are released to restore muscles. On the other hand, a chronic increase in the level of cytokines can lead to inflammation and suppression of immunity.
- Reduction in glutamine levels: Glutamine is an important amino acid that plays a key role in the functioning of immune cells. Intensive training can reduce glutamine in the body, weakening immunity.
- Violation of the barrier function of the mucous membranes: Intensive breathing during training can dry the mucous membranes of the respiratory tract, making them more vulnerable to infections.
This “openness window” lasts from several hours to several days, depending on the intensity and duration of the training. During this period, the athlete is more susceptible to respiratory infections and other diseases.
1.2. Chronic stress and overtraining:
Constantly high training loads without sufficient recovery can lead to chronic stress and overtraining. This condition is characterized by:
- Constantly high level of cortisol: A chronically high level of cortisol has a negative effect on the immune system, suppressing the function of immune cells and increasing the risk of infections.
- Reducing testosterone levels: Testosterone plays an important role in maintaining immunity. Overcoming can lead to a decrease in testosterone levels, weakening the immune system.
- Sleep violation: The lack of sleep or poor sleep also has a negative impact on immunity. During sleep, the body is restored, and the immune system is strengthened.
- Exhaustion of nutrients: Intensive training can lead to a deficiency of important vitamins and minerals necessary for the normal functioning of the immune system.
The overtraining significantly increases the risk of various diseases, including respiratory infections, herpes and other opportunistic infections.
1.3. Environmental factors:
In addition to training stress, athletes are often exposed to other factors that can weaken their immune system:
- Trips: Transfers to other countries or cities, especially when changing time zones, can disrupt circus rhythms and weaken the immune system.
- Crowding: At the competition, athletes are often in close contact with other people, which increases the risk of infectious infectious diseases.
- Climate conditions: Extreme temperatures, humidity and air pollution can have a negative effect on the immune system.
1.4. Malnutrition:
An unbalanced diet, especially insufficient consumption of calories, proteins, vitamins and minerals, can significantly weaken the athlete’s immune system.
Chapter 2: Key nutrients for the athlete’s immunity
Maintaining optimal immunity in athletes requires sufficient consumption of certain nutrients. These nutrients play a key role in the functioning of immune cells and protecting the body from infections.
2.1. Vitamin D:
Vitamin D plays an important role in the regulation of the immune system. It helps to activate immune cells, such as T cells and macrophages that fight infections. Vitamin D deficiency is associated with an increased risk of development of respiratory infections and other diseases.
- The mechanism of action: Vitamin D binds to vitamin D receptors on immune cells, which leads to the activation of genes involved in the immune response.
- Sources: Sunlight, fatty fish (salmon, tuna, sardines), egg yolks, enriched products (milk, flakes).
- Dosage: The recommended dosage of vitamin D for athletes is 2000-5000 IU per day, especially in the winter months or with limited exposure to sunlight. A blood test for vitamin D level (25-hydroxyvitamin D) will help determine an individual need.
2.2. Vitamin C:
Vitamin C is a powerful antioxidant that helps protect immune cells from damage to free radicals. It also stimulates the production and function of immune cells, such as neutrophils and lymphocytes.
- The mechanism of action: Vitamin C is involved in the synthesis of collagen, which is necessary for the health of the mucous membranes that serve as a barrier against infections. It also stimulates the production of interferon, protein, which helps to fight viral infections.
- Sources: Citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), pepper, broccoli, spinach.
- Dosage: The recommended dosage of vitamin C for athletes is 500-1000 mg per day. During periods of intensive training or at the first signs of a cold, the dosage can be increased to 2000 mg per day, divided into several techniques.
2.3. Zinc:
Zinc plays an important role in the development and functioning of immune cells. It is necessary for the normal functioning of T cells, B cells and NK cells. Zinc deficiency is associated with an increased risk of infections and slow healing of wounds.
- The mechanism of action: Zinc is involved in the regulation of the expression of genes involved in the immune response. It also has antioxidant properties and helps protect immune cells from damage to free radicals.
- Sources: Red meat, poultry, seafood (oysters, crabs), beans, nuts, seeds.
- Dosage: The recommended zinc dosage for athletes is 15-30 mg per day. When taking zinc, it is important to observe caution, since high doses of zinc can disrupt the absorption of other minerals, such as copper.
2.4. Glutamine:
Glutamine is an important amino acid that serves as the main source of energy for immune cells, especially lymphocytes. Intensive training can reduce glutamine in the body, weakening the immune system.
- The mechanism of action: Glutamine is involved in the synthesis of nucleotides necessary for the division and proliferation of immune cells. It also helps to maintain the barrier function of the intestine, preventing the penetration of bacteria and toxins into the blood.
- Sources: Meat, poultry, fish, eggs, dairy products, beans, spinach.
- Dosage: The recommended dosage of glutamine for athletes is 5-10 grams per day, divided into several tricks. Glutamine is best taken after training or before bedtime.
2.5. Probiotics:
Probiotics are living microorganisms, which, when used in sufficient quantities, have a positive effect on the health of the owner. They help maintain intestinal health, where most of the immune cells are located.
- The mechanism of action: Probiotics compete with pathogenic bacteria for nutrients and places of attachment in the intestines, preventing their reproduction. They also stimulate the production of immune cells and strengthen the barrier function of the intestine.
- Sources: Yogurt, kefir, sauer cabbage, kimchi, comable, fermented products.
- Dosage: The recommended dosage of probiotics for athletes is 1-10 billion Co (colony-forming units) per day. It is important to choose probiotics containing various bacterial strains, such as Lactobacillus and Bifidobacterium.
2.6. Omega-3 fatty acids:
Omega-3 fatty acids, such as EPA (eicosapentaenic acid) and DHA (non-posagexaic acid), have anti-inflammatory properties and help maintain the normal functioning of the immune system.
- The mechanism of action: Omega-3 fatty acids are involved in the synthesis of eicosanoids, hormone-like substances that regulate inflammatory processes in the body. They also improve the function of immune cells, such as neutrophils and macrophages.
- Sources: Fat fish (salmon, tuna, sardines), linen seeds, walnuts, chia oil.
- Dosage: The recommended dosage of omega-3 fatty acids for athletes is 1-3 grams per day, consisting of EPA and DHA.
2.7. Beta-glucan:
Beta-glucans are polysaccharides contained in the cell walls of mushrooms, yeast, bacteria and some plants. They have immunomodulating properties and help activate immune cells.
- The mechanism of action: Beta-glucans are associated with receptors on immune cells, such as macrophages and neutrophils, stimulating their activity and increasing their ability to fight infections.
- Sources: Mushrooms (Shiitaka, Metake, Reishi), oats, barley.
- Dosage: The recommended dosage of beta-glucans for athletes is 200-500 mg per day.
2.8. Plant adaptogens:
Plant adaptogens are substances that help the body adapt to stress and maintain homeostasis. Some adaptogens, such as Rodiola Pink, Eleutherococcus and Ashvagand, have immunomodulating properties.
- The mechanism of action: Adaptogens help regulate the level of cortisol, reduce inflammation and increase the activity of immune cells.
- Sources: Various herbs and plants.
- Dosage: The dosage of adaptogens varies depending on the type of plant and individual characteristics. It is important to consult a doctor or a qualified specialist in nutrition before taking adaptogens.
Chapter 3: Dietary Bades to strengthen immunity: review and recommendations
A large number of dietary supplements intended to strengthen immunity are presented on the market. It is important to choose dietary supplements based on scientific data and produced by reliable companies.
3.1. Vitamin complexes:
Vitamin complexes containing vitamins C, D and zinc can be useful for athletes who do not get enough of these nutrients from food. When choosing a vitamin complex, you should pay attention to the dosage of vitamins and minerals, as well as the presence of additional ingredients, such as antioxidants.
3.2. Probiotic supplements:
Probiotic additives can be useful for athletes who experience digestive problems or are often stressed. When choosing a probiotic supplement, you should pay attention to the amount of CFO (colony -forming units) and the presence of various strains of bacteria.
3.3. Glutamin additives:
Glutamine additives can be useful for athletes who are engaged in intensive training and need additional support for the immune system. Glutamine is best taken after training or before bedtime.
3.4. Omega-3 fatty acids:
Omega-3 fatty acids are available in the form of capsules or liquid oils. When choosing the additive of omega-3 fatty acids, attention should be paid to the EPA and DHA content.
3.5. Beta-glucan:
Beta-glucans are available in the form of capsules or powder. When choosing the additive of beta-glucans, you should pay attention to the source of beta-glucans (mushrooms, yeast, oats) and dosage.
3.6. Plant adaptogens:
Plant adaptogens are available in the form of capsules, tablets, tinctures or powders. When choosing an additive of plant adaptogens, you should pay attention to the type of plant and dosage. It is important to consult a doctor or a qualified specialist in nutrition before taking adaptogens.
3.7. Combined additives:
Some companies offer combined additives containing several nutrients designed to strengthen immunity. When choosing a combined additive, you should pay attention to the composition and dosage of the ingredients.
3.8. Criteria for choosing dietary supplements:
- Quality and cleanliness: Choose dietary supplements produced by reliable companies that test their products for quality and cleanliness.
- Scientific validity: Choose dietary supplements whose effectiveness is confirmed by scientific research.
- Safety: Before taking dietary supplements, consult a doctor or a qualified nutrition specialist, especially if you have any diseases or you take other drugs.
- Individual needs: Choose dietary supplements corresponding to your individual needs and goals.
Chapter 4: The role of lifestyle in strengthening the athlete’s immunity
In addition to taking dietary supplements, a healthy lifestyle plays an important role in strengthening the athlete’s immunity.
4.1. Sufficient sleep:
Dream plays an important role in restoring the body and strengthening the immune system. Athletes are recommended to sleep 7-9 hours a day.
4.2. Stress management:
Chronic stress can weaken the immune system. Athletes need to learn how to control stress using various methods such as meditation, yoga or breathing exercises.
4.3. Proper nutrition:
A balanced diet, rich in fruits, vegetables, whole grain products and low -fat proteins, is necessary to maintain optimal immunity. Athletes should avoid processed products, sugar and trans fats.
4.4. Regular moderate physical activity:
Moderate physical activity can strengthen the immune system. However, excessive training can weaken the immunity. It is important to find a balance between training and recovery.
4.5. Hygiene:
Regular hand washing and compliance with hygiene rules help prevent the spread of infections.
4.6. Vaccination:
Vaccination is an effective way to protect against infectious diseases. Athletes are recommended to undergo vaccination in a timely manner.
4.7. Avoid smoking and alcohol abuse:
Smoking and alcohol abuse have a negative effect on the immune system.
Chapter 5: Athletes’ infections prevention strategies
In addition to strengthening immunity, the prevention of infections plays an important role.
5.1. Avoid contact with sick people:
Try to avoid contact with people who have signs of an infectious disease.
5.2. Wash your hands regularly:
Wash your hands with soap and water for at least 20 seconds, especially after visiting public places.
5.3. Use hand antiseptics:
If there is no way to wash your hands with soap and water, use an alcohol -based antiseptic.
5.4. Do not touch your face:
Try not to touch your face, especially your mouth, nose and eyes.
5.5. Disinfect the surface:
Regularly disinfect the surfaces that are often touched, such as door handles, switches and countertops.
5.6. Avoid hypothermia:
Try not to hypothermia, especially after training.
5.7. Drink enough liquids:
Dehydration can weaken the immune system. Drink enough liquids, especially during training and competitions.
5.8. Improver the rooms:
Prevent the rooms regularly to ensure the circulation of fresh air.
Chapter 6: Monitoring of the athlete immunity
Regular monitoring of immune status can help identify problems in the early stages and take appropriate measures.
6.1. Symptoms of immunity reduction:
- Frequent colds and other infectious diseases.
- Slow healing of wounds.
- Chronic fatigue.
- Loss of appetite.
- Sleep violation.
6.2. Laboratory tests:
- A general blood test: shows the number of different types of immune cells, such as lymphocytes, neutrophils and monocytes.
- Immunogram: evaluates the function of immune cells and antibodies.
- Vitamin D analysis determines the level of vitamin D in the blood.
- Analysis for zinc: determines the level of zinc in the blood.
6.3. Consultations with a doctor:
If the symptoms of a decrease in immunity appear or when obtaining the results of laboratory tests indicating violations in the operation of the immune system, you must consult a doctor.
Chapter 7: Food before, during and after training for immunity
Optimization of nutrition before, during and after training plays an important role in maintaining the athlete’s immunity.
7.1. Food before training:
- Target: Provide energy for training and maintain blood glucose.
- Recommendations: Use easily digestible carbohydrates (fruits, whole grain products) and a small amount of protein (yogurt, nuts).
- Example: Oatmeal with berries and nuts, a banana with peanuts.
7.2. Nutrition during training:
- Target: Support the level of glucose in the blood and prevent dehydration.
- Recommendations: Use sports drinks with electrolytes, gels or fruits (bananas, oranges).
- Example: Sports drink, energy gel.
7.3. Nutrition after training:
- Target: Restore glycogen reserves, restore muscles and support the immune system.
- Recommendations: Use carbohydrates (fruits, whole grain products), protein (meat, poultry, fish, eggs, dairy products) and antioxidants (fruits, vegetables).
- Example: Protein cocktail with fruits, chicken with vegetables and rice.
Chapter 8: dietary supplements and medicinal interactions
It is important to remember the possible interactions between dietary supplements and drugs. Before taking dietary supplements, you need to consult a doctor, especially if you take any medicine.
8.1. Examples of interactions:
- Vitamin K: can reduce the effectiveness of anticoagulants (warfarin).
- St. John’s wort: can interact with various drugs, including antidepressants, contraceptive tablets and drugs for HIV treatment.
- Garlic: can increase the risk of bleeding when taking anticoagulants.
Chapter 9: Legal aspects of the use of dietary supplements in sports
In various countries, there are different rules and restrictions on the use of dietary supplements in sports. Athletes need to get acquainted with these rules in order to avoid an accidental violation of anti -doping rules.
9.1. Anti -doping rules:
The World Anti -Doping Agency (WADA) publishes a list of prohibited substances that cannot be used by athletes. Some dietary supplements may contain prohibited substances, even if they are not indicated on the label.
9.2. The risks of pollution:
Bades can be polluted by prohibited substances in the production process. To reduce the risk of pollution, it is recommended to choose dietary supplements certified by independent organizations such as NSF International or Informed-Sport.
9.3. Athlete responsibility:
The athlete is responsible for all substances that fall into his body. Therefore, it is important to be careful when choosing dietary supplements and consult a doctor or a qualified specialist in sports nutrition.
Chapter 10: Prospects for research in the field of immunity and dietary supplements for athletes
Studies in the field of immunity and dietary supplements for athletes continue. In the future, we can expect the emergence of new effective strategies and products to maintain immunity among athletes.
10.1. Research directions:
- Studying the influence of various types of training on the immune system.
- Development of new dietary supplements with immunomodulating properties.
- Studying the role of intestinal microbioma in the immunity of athletes.
- Development of individual strategies for maintaining immunity for athletes based on genetic and physiological features.
10.2. New technologies:
- Genomic technologies: can be used to determine an individual predisposition to various diseases and to develop personalized diet strategies and reception of dietary supplements.
- Metabolon technologies: can be used to assess the metabolic status of the body and to identify markers of an immune response.
- Nanotechnologies: can be used to deliver nutrients and dietary supplements directly to immune cells.
This article provides a comprehensive overview of the challenges to immunity in athletes, key nutrients, specific supplements, lifestyle factors, and strategies for prevention and monitoring. It emphasizes the importance of a holistic approach, including nutrition, lifestyle, and responsible supplement use, all backed by scientific understanding. The focus is always on high-quality, reliable information, and the need for individualized strategies based on individual needs and potential risks.