COACHING
NUTRITION
Immuno-boost Your Diet
The immune system is the body ’ s defence against illness and infection , and it is boosted by regular , moderate exercise . On the flip side , intense training may cause immuno-suppression in athletes , so to minimise the risk of infection and improve recovery , remember these nutritional tips . – BY ESMÉ MARÉ , REGISTERED DIETICIAN
When you ’ re training hard , especially in the build-up to a target race , it is often the combination of intense training and inadequate nutrition that decreases your athletic performance , and this will also create a higher risk of illness . Therefore , take some of this advice into consideration in the next few months , especially as the flu season hits the country just as you may be preparing for a big race .
Health Checklist
Start by keeping a simple health check-list for yourself , and make sure you meet all these requirements : 1 . Get enough rest : Incorporate sufficient rest days in your training programme and ensure adequate sleep for at least seven hours per night . 2 . Avoid crash-dieting and rapid weight-loss : Chronically undersupplying energy , often done by athletes , compromises the immune cell activity , so it is important to time meals to meet your requirements . Even a subtle delay in food consumption after training may have negative effects . For example , to prevent the degradation of the immune system , ensure that within an hour after strenuous training there is a sufficient intake of energy ( carbohydrate and protein ) to avoid hypoglycaemia . 3 . Plan your meals : Organising your daily food intake is of great importance to ensure that the correct foods are consumed in order to meet the nutritional goals for optimal training , recovery and competition . 4 . Get the essentials : Having an adequate dietary intake of protein and specific micronutrients , including vitamins A , C , E , B6 and B12 along with iron , zinc , copper and selenium , are all critical for the maintenance of optimum immune function . Probiotics also play an important role in enhancing gut and immune function , minimising the risk of illness . The important question for athletes is whether or not supplemental form or mega doses of these nutrients are beneficial . Athletes should rather invest in nutrient-rich foods and fluids that are critical for maintaining immune system health , which will provide them with sufficient energy , vitamins , minerals and other important chemicals found naturally in food .
Healthy Tips
So that ’ s the theory … here are a few examples of putting it into practice :
• Include high-fibre carbohydrates such as whole-wheat , multi-grain or low-GI seeded breads , fibre-rich cereals ( or add oat bran to meals ), brown-rice or whole-wheat pasta in your diet .
• Select a variety of fruits and vegetables that are packed with nutrients , and keep your plate colourful – the more colour , the better ! Fresh fruit makes a good snack between training sessions , and include the peels and skins of the fruit and vegetables to increase your fibre intake .
• Include dairy such as milk , cheese and yoghurt that contains probiotics .
• Consume whole-foods instead of processed foods .
These nutritional tips cannot guarantee that you will not catch a cold or the flu as your training peaks , but by eating healthier you will give yourself a much better chance of staying on the road instead of staying in bed !
About the Author : Esmé is a registered dietician based in the Johannesburg area .
Prevention
Cramp often sets in when exercise ( race ) intensity is higher than an athlete is accustomed to relative to training . Therefore , occasionally train at or near race pace .
• High temperature environments increase the risk of dehydration . Prepare accordingly regarding hydration and electrolyte replenishing .
• High sweat rates further increase the risk of cramps . If an athlete is known to have a substantial sweat rate , it may be necessary to ensure sufficient dietary salt .
• Strengthening synergistic muscles spreads the work . A case report found that strengthening the gluteus maximus prevented cramping of the hamstrings , as the strain of exercise was shared more evenly .
• Athletes returning from injury or prolonged rest are at higher risk of experiencing muscle cramps , and should systematically increase exercise intensity and exposure to heat .
• Correcting technique and muscular imbalances and / or posture may reduce the risk of muscles fatiguing quickly .
• Since shortened muscles in a contracting state have an increased risk of cramping , regular stretching may help muscles maintain a longer state .
• Consume electrolytes and water when the early signs of cramp and fatigue present themselves . Once cramping occurs , it may take some time before this is able to help .
The most effective treatment of cramp remains stretching the muscle in a slow and controlled manner , as the Golgi tendon organ is stimulated to relax . It should also be noted that a history of cramps increases an athlete ’ s risk of experiencing cramping . This means that effectively treating a cramp in a race does not mean the cramp will not return later during the same race .
About the Author : Ernest is a biomechanical , video , and running gait analyst at the High Performance Centre ( HPC ) of the University of Pretoria .
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