It's that time of year again when it starts to get cold and bugs and viruses are a plenty. As athletes you are at risk of catching everything if you don't do everything you can to avoid them. Why when you are fit, trained athletes are you more likley to catch a cold? After every period of substained exercise the body goes into recovery mode to repair damage to muscles and refuel energy systems. Whilst the body is doing this other systems are put on hold while it prioritises recovery; the immune system is one that gets put on hold and is on hold for at least 30 minutes, more if we do not aid the recovery process. Simple steps can be made to aid recovery and boost the immune system so even when it's on hold it's strong enough to fight bugs.
1) Ignore RDA's these are based on sedentary adults who, if they are lucky, go for a walk once a day. As athletes you will probably need 2 to 3 times any RDA's.
2) Get your vitamins and minerals in. All of these nutriants are important to the human body but increasing your Vit C, Vit D, Omega 3, fibre and Iron for males, Iron for females, will help. You should get these through natural foods where possible, if you can't get enough in, then supplement.
3) Wash your hands, a simple but effective way of avoiding virus transfer.
4) Dry off properly and wrap up warm after training.
5) Speed recovery by refueling after training, protein and fast acting carbs are essential within 30 minutes of training, proteins help repair and build muscle whilst carbs provide fuel for the body.
6) Stay hydrated. Wake up, drink a pint of water first thing and keep hydrated throughout the day; this will give the body one less thing to worry about.
