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Immunity and the athlete
SPORTS NUTRITION Patricia © 2005 Niland
To develop the full potential is vital that an athlete has the ability form consistently. Successful training, over time, builds a stronger, faster, more efficient body than expected to be a material optimal performance of athletes. The time lost due to health problems, is time for a competitive athlete can not afford to lose. In the long run, the athlete and his coach need to be aware of their own "care" and acknowledge that they have a responsibility for training and nutrition within their possibilities, which may influence the success or failure.
The disease can have profound effects on athletes a mental standpoint, causing loss of rhythm and habit. Once recovered the athlete may need to mentally regain focus. Maintaining a healthy immune system is a significant factor in athletes pursuit of success.
Exercise Moderate been shown to have beneficial effects on the immune system, reduce risk of colds and chest infections. However, for the competitive athlete who trains at a higher intensity and longer, intensive exercise has the potential to cause immune suppression, with a message window, low immunity recognized existing exercise, where the athletes system is vulnerable to infection (Nieman 2003).
-Exercise immune suppression is not intended to be partly due to increased production of stress hormones such as cortisol and adrenaline. Athletes who train or compete in a state of depletion of carbohydrates, experience a higher increase in these hormones. Therefore suggests that ingestion of 60g carbohydrate per hour-30 athletes during intense exercise can create a reduction in stress and immunological markers. (Gleeson et al 2004)
Reduction in immune status also occurs when an athlete has endangered stocks fat and glycogen. This can be caused by the effective replacement of the calories after exercise, or a conscious avoidance of fat. caloric expenditure so both must be balanced by an equivalent of making the consumption of calories and essential fats increasingly frequent. When the diet shows signs of nutrient deficiencies, supplements should be used to provide protection. However care must be taken not to overcompensate and diet should always be seen as the main provider of nutrients. (Venkatraman et al 2002)
Training alone is not responsible for the suppression of the immune system. Neiman identifies many factors that can contribute and should be taken
Diet training and competence of family / work relationships Travel Rest Immunity boost and train constantly optimal nutrition should be the constant critical factor for any athlete. When training programs are planned, time should always be taken to plan an appropriate dietary program. This should be specific to people training and competition requirements. Reviews in training intensity increases or decreases, you should always merit reviews to the diet.
DIET RULES
Fats Saturated fats and trans / hydrogenated fats are not essential to the body and must be avoided, and to suppress immunity and inhibit the function of essential fats. However, the essential fats Omega 3, 6 and 9 are vitally important for the athlete as they enhance cell membrane integrity, increasing the metabolism and immunity. The emphasis should be given to _3. AVOID: Margarine (hydrogenated fats) processed foods and foods high in saturated fats increase: Nuts – Brazil, almond, pecan, walnut, hazelnut. seeds and their oils – pumpkin, sunflower, sesame, hemp, flax, blue fish – mackerel, herring, etc.
Carbohydrates Refined carbohydrates (white rice and bread) should be substituted for whole grains, ie. wholemeal bread and brown rice, both for its content of nutrients and fiber. Large amounts of refined sugar should be avoided due to their potential for immune suppression.
Fruit and vegetables should be around of 7.10 servings per day. Organic products and is preferable wherever possible should be consumed raw vegetables to increase vitamin, phyto-chemical and enzymatic content.
Protein vegetarian athletes should ensure they are constantly taking in high quality protein (see below). When the athlete does not are vegetarian, including the increase or vegetarian protein would be beneficial. More INCLUDES: Beans, beans, tofu and quinoa, cheese (goats), eggs (With _3's), fatty fish AVOID: Proteins high in saturated fats, red meat and processed meats ie. GENERAL RULES burgers and sausages Athletes stress need to recognize stress and the role it can play in performance and immunity. Priorities should be identified, taking into account all factors of the lives of others (see above). Realistic, achievable goals and then can be created, allowing the athlete to train and compete at the same time maintain stress levels to a minimum.
To check the pulse test over the formation or infection – This should be done every morning before rise. Taking the pulse. An increase of 8 beats or above the average for the previous week, would be a sign that the athlete should reduce training.
Sleep Quality sleep is essential.
The factors that suppress or inhibit immunity High intake of dietary fat (saturated and trans fats) The commitment of glycogen and depletion of fuels Training> Over 90 minutes of training Weight loss voltage Lack of sleep deficiency protein deficiency in the diet of vitamins A, C, E, B6 and B12 and the minerals iron, zinc, selenium and copper
Reading Nieman DC. Current perspective on exercise immunology. Curr Sports Med Rep. 2003 October 2 (5) :239-42. Gleeson M, Nieman DC, Pedersen BK. The exercise, nutrition and immune function. J Sports Sci. 2004 Jan; 22 (1) :115-25. Venkatraman JT, Pendergast DR. Effect of dietary intake on immune function in athletes. Sports Med 2002; 32 (5) :323-37. Gleeson M, Lancaster GI, Bishop NC. Strategies nutrition to minimize exercise-induced immunosuppression in athletes. Can J Appl Physiol. 2001, 26 Suppl: S23-35
About the Author
Patricia Niland is a Nutritional Therapist who prepares personal
programmes for individuals and athletes to enhance their health,
wellbeing and performance.
To contact email – UKfoodguru@aol.com
Sport 08.04.10