Nutrition -


    Professional sport is one of the powerful factors that can affect a person's immunity, supporting him and increasing resistance to various infections or, on the contrary, reducing the proper functioning of the immune system. Therefore, each athlete must understand first of all what the levers of managing one´s health are.

    The most affordable way to help the body deal with external factors and protect every cell is food.

    We have identified the TOP-5 products, which are the so-called boosters of the immune system. The main active ingredient is vitamin C, which stimulates the production of white blood cells that protect the immune system. This vitamin is very important for the proper functioning of the “stress hormone” - cortisol. It should be said that vitamin C is not produced by the body, that’s why every athlete should receive it via food.

    The first place is occupied by red bell pepper, it also contains beta-carotene which contributes to good eyesight, skin health, cardiovascular diseases prevention. By the way, it is better to use it raw, since vitamin C loses its properties and begins to deteriorate at temperatures above 40 ° C (104 F °).

    Second comes broccoli, cabbage, which is rich not only in vitamin C, but also in vitamin A, E, antioxidants and fiber. These substances in combination contribute to the maintenance of the immune system. You can use this product either raw (in a small amount) or you can cook it for 1-3 minutes to preserve the maximum amount of useful substances.

    The third place belongs to garlic. It is not so rich in vitamin C, but contains a large amount  of allicin. This component affects not only the work of the immune system, but also helps to maintain vascular health, reduce blood pressure and control cholesterol metabolism. Garlic can be eaten raw or cooked, all substances are retained even during heat treatment.

    Turmeric occupies the fourth place. This is a spice that has a yellow color and the active ingredient is curcumin. It has anti-inflammatory properties, is involved in the development of oncology prevention, has an analgesic effect, especially on the joints, improves the functioning of the gastrointestinal tract and even reduces muscle damage from exercise, which is important for athletes who train intensively (exercise-induced muscle damage).

    And green natural tea closes this list. This product is rich in flavonoids. These substances help to stop the production of inflammatory molecules and keep the joints healthy. Green tea also contains high levels of vitamin K2 and L-theanine. Theanine helps white blood cells fight infection.

    In addition to the presence of these products in the diet, athletes should include a sufficient amount of spices. Ginger and cardamom are composed of active substances that help increase the body's resistance to high loads, infectious diseases and other toxic substances that constantly affect the body.

    In order to support the immune system constantly, nutrition alone is not always enough. Therefore, I recommend including such procedures as a contrast shower, a cryosauna, a bath / sauna and something that contributes to the full restoration of the body: massage, spa treatments and timely sleep.


You might be interested in:

intermediate weightlifting program

weight lifting schedule for women

deadlift training program

free lifting program

Leave a comment

Please note, comments must be approved before they are published