In today's topic, we will examine what strategies should be implemented to ensure good immunity and therefore support performance.
During long-term intense exercise, consume sports drinks, gels or bars containing 30-60 g of carbohydrates per hour. Immediately after exercise. Consume 1-1.2gr/kg carbohydrates. Adjust this amount according to the nature of the exercise and the rest period between workouts.
Carefully regulate low-carb intakes to limit possible effects on immunity and therefore your ability to perform in competition.
Your training to help maintain protein metabolism. Consume 1.2-1.7 g/kg of protein per day, depending on its quality. It is recommended to consume 20-30 g of quality protein at regular intervals throughout the day to maximize net protein balance.
Fluid for best performance and immunity Maintain balance, especially in camps where fluid losses may increase in the heat or at high altitudes and the risk of infection increases.
Monitor body mass daily during training to assess changes in fluid balance. Track your hydration by weighing yourself before and after training.
Consume a nutrient-dense diet with a variety of fresh fruits and vegetables and avoid excessive supplementation. 0.25-1 g/day vitamin C may be useful in reducing the risk of infection during intense training periods.
In vitamin D deficiency, athletes are especially vulnerable to infections. Practical recommendations seem to be effective in those with deficiency (<30 nm/l). In winter months Consuming 1000-2000 IU/day vitamin D3 supplement is sufficient for most people. 1000 IU/day vitamin D3 can be used for those who train in closed areas.
Especially in the winter period, camps, long-distance travel and competition frequency, the greatest upper respiratory During periods when there is a risk of tract symptoms, 10-20g colostrum supplements can be used daily.
The intestines are our second brain and are very effective in the immune system. If an athlete experiences intestinal problems during competition periods, it also negatively affects the immune system. For this reason, it is recommended to apply probiotic supplements at least 14 days before travel or competition.
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