Sports Nutrition by Thomas Jeukendrup

Author:Thomas Jeukendrup [Jeukendrup, Asker]
Language: eng
Format: epub
Tags: Sports/Nonfiction
Publisher: Meyer Meyer Sports

Table 1: Strategies to counter illness risk in athletes

• Diet is important for immune function and many vitamins and minerals are associated with the ability to fight infection, particularly vitamin C, vitamin A and zinc. A good well-balanced diet should provide all the necessary vitamins and minerals, but if fresh fruit and vegetables are not readily available multivitamin supplements should be considered.

• Nutritional considerations should emphasize the need for adequate intakes of fluid, carbohydrate, protein and micronutrients. Ensuring the recovery of glycogen stores on a day-to-day basis and consuming carbohydrate during exercise (about 30-60 g of carbohydrate per hour during exercise seems to be effective) appear to be ways of minimizing the temporary immunodepression associated with an acute bout of prolonged exercise and reduces chances of developing overreaching symptoms.

• The evidence for the benefit of many so-called immune-boosting supplements (e.g. glutamine, echinacea, colostrum) is weak, though there is some evidence that probiotics and several antioxidant compounds (e.g. vitamin C, flavonoids such as quercetin) may be effective in reducing URTI risk.

• Avoid getting a dry mouth, both during competition and at rest; this can be done by drinking at regular intervals and maintaining hydration status.

• Never share drink bottles, cutlery or towels and use properly treated water for consumption.

• Other behavioral, lifestyle changes such as good hygiene practice (washing hands and brushing teeth regularly; using an antibacterial mouth rinse), may limit transmission of contagious illnesses by reducing exposure to common sources of infection.

• Avoid putting the hands to the eyes and nose (a major route of viral self-inoculation).

• Avoid overtraining and chronic fatigue.

• Keep other life/social/psychological stresses to a minimum (mental stress itself has been linked to depressed immunity and increased URTI risk).

• Get adequate sleep (minimum of 6 hours per day) on a regular schedule (sleep disruption has been linked to depressed immunity).

• Avoid rapid weight loss (this has been related to adverse immune changes). If some weight (fat) loss is desired, ensure adequate protein and micronutrient intake during periods of dietary energy restriction.

• Before important competitive events, avoid sick people and large crowds in enclosed spaces when possible.

• Medical support including regular checkups, appropriate immunization and prophylaxis may be particularly important for athletes who are at high risk of succumbing to recurrent infection.

• Vaccinate athletes and all support staff who are in regular contact with athletes.

• Be aware of particular vulnerability to infection after training or competition, especially in the winter months (this is when URTI are most prevalent in the general population).

• Training should be stopped if the athlete has a fever and/or systemic symptoms including aching joints and muscles. It is probably alright (and probably beneficial) to continue training (though at a reduced load) if the symptoms are all above the neck.

• Iron supplements should not be taken during periods of infection.

• Team members with infection should be isolated as much as possible from the rest of the team.

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