05-05-2012, 03:00 PM
Nutrition
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Nutrition for the Immune System
Introduction
The immune system consists of a vast number of cells, tissues and messengers – for
example, cytokines – that play a key role in protecting the body against infection and in
healing after injury. In football and hurling terms its your half back and full back lines!
The diets of most athletes have sufficient energy, macro- and micro-nutrients to maintain
a healthy immune function and for most players resistance to illness and infection is
unlikely to be compromised.
However a combination of poor eating habits, busy work or studying schedules and
family schedules alongside heavy training at some stages of the season can exert negative
effects on the immune function. The stress to your system of training is influenced by the
intensity and duration of exercise, the fitness level of the athlete and the balance between
training and recovery practices.
Many athletes falsely assume that high levels of nutrients and nutritional supplements
automatically have a beneficial effect on immune function and health. However this is
not the case as evidence has shown that the immune response can be impaired by both
inadequate and excessive intakes of nutrients.
What are the key “nutrient players” needed to maintain a healthy immune system?
Carbohydrates
Carbohydrate is a critical fuel source for supplying energy/fuel to both muscle and
immune cells. Undertaking large volumes of training with inadequate intakes of
carbohydrate rich foods can compromise the immune function. Thus particular attention
should be placed on the daily carbohydrate intakes during training and competition.
Foods high in carbohydrate include:
• Breads / Baps / Rolls
• Breakfast cereals and porridge
• Potatoes / Pasta / Rice
• Scones / Crackers / Fruit cake
• All fruit
• Carrots / Parsnips / Peas / Sweetcorn
• Yoghurt / Yoghurt drinks / low fat milk
Carbohydrate replacement during training is important and this can be taken in the form
of sports drinks or gels. Also the immune system can experience transient suppression in
the few hours after intense or prolonged exercise. THEREFORE RECOVERY WITH
FOOD AND DRINKS DIRECTLY AFTER TRAINING AND MATCHES IS
CRUCIAL.
Eating foods containing both carbohydrate and protein is important during
this time. Examples include:
• Banana + low fat fruit yoghurt
• Flavoured milk + apple + muesli bar
• Breakfast cereal + low fat milk + dried fruit
• Sandwich / Roll / Wrap filled with chicken / Ham / egg / tuna
• Carton of milk and sandwich
• Breakfast cereal and milk
• Baked beans and toast
Protein
Inadequate intake of protein can impair immune function leading to an increased
incidence of infection. However prolonged or extreme deficiencies in protein are unlikely
in athletes undertaking high level training or competition schedules. Even heavily trained
vegetarian athletes with low protein intakes appear to have normal immune function.