Published On: 19 March 2018

Are you about to head in to a period where your immune system could be suppressed? Or are you unsure as to what you can do during a period where you might be at risk of immunosuppression?

If you’ve answered yes to, or alternatively are unsure of your answer to either of these questions luckily for you WAIS Sports Dietitian, Terreen Stenvers has all the information you need! Continue reading to find out how you can make sure your immune system stays strong when it matters the most.

  

Athletes are at risk of immunosuppression especially when they are exposed to;

  • Frequent or extended travel,
  • High intensity training volume or competition without adequate recovery time, or
  • Extreme environmental stress.

Insufficient sleep, recovery and inadequate food and fluid intake can increase the risk further.

  

To help you strengthen your immune system and decrease your risk of illness, it is suggested that you ensure your diet focuses on including antioxidants, probiotics, and marine sources of omega 3s.

  

IMMUNE BOOSTING FOODS

Food Source

Benefit

Daily Recommendation

Blueberries

Cherry Juice

Pomegranate

Good source of anthocyanins.

1 Cup of Blueberries a Day

Citrus Fruit

Strawberries

Kiwi Fruit

Rich in vitamin C, aids in white blood cell production to fight infection.

2 Serves of Fruit a Day

Garlic

Protects against bacteria and infection.

1-2 Cloves (1-2tsp Minced) a Day

Ginger

Provides antioxidant, antimicrobial and anti-inflammatory properties.

1-2cm Fresh (1-2tsp Minced) a Day

Spinach

Kale

Rocket

Beetroot

Rich in nitrates and antioxidants helping to protect cells and guard against inflammation.

2-4 Cups of Raw Veggies (1-2 Cups of Cooked Veggies) a Day

Green Tea

Rich in flavonoids and protects against bacteria.

2-3 Cups a Day

Greek Yoghurt

Kefir

Kombucha

Yakult

Tempeh

Sauerkraut

Good source of probiotics which can strengthen the immune system, improve GUT integrity and help prevent URTI and gastro.

1 Serve a Day

(1 Cup of Yoghurt/Kefir/Kombucha/Sauerkraut OR 90-120g of Tempeh OR 60ml of Yakult)

Oily Fish (eg. salmon, sardines, trout, mackerel, herring)

Marine sources of omega 3’s have been shown to improve the function of immune cells.

150g 2-3 Times a Week

Meal and Snack Ideas

  • Add yoghurt or kefir to breakfast cereal.
  • Add spinach or kale and garlic to scrambled egg or an omelette.
  • Enjoy some Greek yoghurt for a snack with blueberries, strawberries, citrus fruit or kiwi fruit.
  • Swap out one cup of coffee for one cup of green tea.
  • Top a favourite salad with beetroot or citrus fruit, making spinach, kale or rocket the base.
  • Add garlic and ginger to stir fries, or marinade chicken or meat with garlic and ginger.
  • Add spinach or beetroot to a recovery smoothie.
  • Try sauerkraut with a roast lamb or beef meal.
  • Have 1 Yakult each day.

SUGGESTED IMMUNE BOOSTING EATING PLAN

Pre or Post Training

  • Blueberry Smoothie (with yoghurt or kefir)

Breakfast

  • Omelette or Scrambled Eggs with Spinach and Garlic on Wholegrain Toast with Freshly Squeezed Orange Juice AND a Shot of Yakult.
  • Muesli with Yoghurt or Kefir topped with Blueberries and Strawberries with a Mug of Green Tea OR Glass of Freshly Squeezed Orange Juice.

Lunch

  • Salmon with a Roasted Vegetable Salad made with Spinach, Rocket, Beetroot, Feta and Walnuts.
  • Homemade Steak Burger: Wholegrain Roll with a Lean Steak (marinated in garlic and ginger), Beetroot, Spinach, Tomato and Cheese.
  • Tinned Tuna or Salmon, Sliced Beetroot and Salad in a Wholegrain Wrap.
  • Salmon Patties with Kale Coleslaw.
  • Chicken or Beef Skewers (marinated in garlic, ginger, lemon juice, chilli and honey) with a Pear, Rocket, Walnut and Parmesan Salad.

Evening Meal

  • Tuna or Salmon or Steak or Chicken (marinated with garlic and ginger) with Sweet Potato, Vegetable of Choice and Sautéed Spinach.
  • Meat or Chicken Stir Fry of Choice with Garlic or Ginger and Vegetables of Choice.
  • Salmon or Tuna Patties with a Green Leafy Salad and Mashed Sweet Potato OR Brown Rice OR Quinoa.
  • PLUS Green Tea OR a Glass of Kombucha

Snacks

  • Greek Yoghurt or Kefir with Blueberries or Kiwi Fruit or Strawberries or Orange Segments.
  • Homemade Beetroot Dip [Link to Beetroot Article with Recipe] with Vegetable Crudités.
  • Smoked Salmon on Wholegrain Crackers.
  • Orange or Kiwi Fruit or Blueberries
  • Blueberry Smoothie
  • Green Tea
  • Kombucha

N.B. Taking a daily probiotic during stressful periods has been shown to decrease risk of illness in some athletes. Talk to your sport dietitian if you would like more information on probiotic supplementation.